Eating These Fruits Lowers Your Chance of Frailty as You Age, Says Study

May 26, 2023

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As we age, our physical abilities can decline, leading to an increased risk of falls, hospitalization, and other adverse outcomes. However, a recent study published in The American Journal of Clinical Nutrition offers some good news for older adults. The study found that dietary flavonols — specifically the flavonoid quercetin found in foods such as apples and blackberries — can significantly lower the odds of frailty as we age.

The study evaluated 1,7091 individuals between their 50s and 60s throughout a 12-year period and found that flavonols intake was associated with lower odds of frailty. The participants were asked about their diets and were assessed for frailty using a standard rating scale. The researchers found that every 10 milligrams of quercetin-rich foods consumed was linked with a 20% lower risk of frailty.

So, what exactly are flavonols and how do they work? Flavonols are a type of flavonoid, a class of compounds found in many fruits and vegetables. Quercetin, specifically, is known for its anti-inflammatory and antioxidant properties, which may help protect against age-related diseases. According to the researchers, quercetin may work by improving muscle strength and function, as well as reducing inflammation.

This study is just the latest in a growing body of research on the health benefits of flavonoids. Previous studies have suggested that flavonoids may help protect against cancer, heart disease, and other chronic conditions. However, it’s important to note that this study only found an association between quercetin intake and frailty risk, and cannot prove causation. More research is needed to better understand the relationship between dietary flavonoids and frailty.

Despite this, incorporating more quercetin-rich foods into your diet is an easy and potentially beneficial way to improve your health as you age. Apples and blackberries are particularly rich in quercetin, but other foods such as onions, tea, and red wine also contain the flavonoid.

It’s never too late to start incorporating healthy habits into our lives, and adding more quercetin-rich foods to our diets is a great place to start. Whether we snack on an apple, brew a cup of tea, or some blackberries on top of our dessert, we may be doing our bodies a favor by getting more of this powerful flavonoid.

In conclusion, the study’s findings offer hope for older adults looking to maintain their physical abilities as they age. Incorporating more quercetin-rich foods into our diets is an easy and potentially beneficial way to improve our health, but more research is needed to better understand the relationship between dietary flavonoids and frailty. Nevertheless, it’s a simple and tasty way to give our bodies a boost as we age.