A healthy diet positively impacts many aspects of our biology. A recent study highlights this effect by examining plant compounds called flavonoids. Researchers found that dietary intake of a subclass of flavonoids called flavonols, particularly the compound quercetin, significantly reduced the risk of frailty in older adults.
Frailty is of particular concern for Savers because it can lead to falls and injuries, including fractures. In this article, we’ll analyze findings on flavonols’ role in preventing frailty, and highlight flavonol-rich foods you can add to your bone-building diet.
Flavonoids And Frailty
A study published in the American Journal of Clinical Nutrition examined the relationship between flavonoids, a class of compounds found in plant foods, and the onset of frailty in adults.
Frailty is a condition marked by decreased strength, reduced mobility, and impaired physical function, all of which increase the risk of falls, fractures, disability, hospitalization, and mortality. Frailty afflicts 10 to 15 percent of older adults and is driven by age-related physiological changes.1
Poor nutrition is an established risk factor for the development of frailty, particularly low protein intake. The study authors cited a meta-analysis of 13 studies, which reported that an overall healthy dietary pattern may decrease the odds of frailty onset by 50 to 70 percent.1
The study linked intake of total flavonoids, specific subclasses of flavonoids, including flavonols, and the flavonol compound quercetin with frailty onset in 1,701 middle-aged and older adults who participated in the Framingham Heart Study. Slightly more than half of the participants were women.
Food frequency questionnaires and frailty assessments completed by participants over 12 years showed that for every additional 50 mg of daily flavonoid intake, participants had a 3% lower risk of frailty onset.1
Analysis of flavonoid subclasses revealed that every additional 10 mg of flavonol daily intake, was associated with a 20% reduction in frailty risk. The authors attributed this significant reduction to the flavonol compound quercetin.1
Every additional 10 mg of daily quercetin intake was associated with 35% lower odds of frailty onset.1
Synopsis
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A study of 1,701 middle-aged and older adults over 12 years found that the odds of frailty onset decreased as daily intake of the flavonol compound quercetin increased.
Quercetin Reduces The Odds Of Frailty
Quercetin’s protective effect against frailty is likely due to its ability to reduce the accumulation of senescent cells. Senescent cells have ceased many of their regular functions, including cellular division, yet they do not die. Instead, these cells secrete compounds that increase inflammation and oxidative stress, impairing the function of surrounding cells and tissue.
Senescent cell accumulation is a predictor of sarcopenia (loss of strength and muscle) and frailty. By preventing the buildup of these “zombie cells”, quercetin may help prevent the risk of frailty.1
Fortunately, this powerful frailty-preventing compound is found in a variety of healthy, bone-building foods, including:
- Ancho chili peppers (fresh)
- Apples*
- Blueberries*
- Cranberries*
- Cherries*
- Celery*
- Broccoli* (especially when raw)
- Buckwheat
- Kale*
- Lemons*
- Olive oil*
- Onions*
- Chocolate*
- Red grapes*
- Spinach*
- Raspberries*
* Denotes Foundation Food
Synopsis
Quercetin helps prevent the accumulation of zombie-like senescent cells that release compounds that damage nearby cells and tissue, hastening the onset of frailty. The foods listed above are excellent dietary sources of quercetin.
Healthy Eating Protects Your Bones
While this study found a significant association between daily quercetin intake and reduced frailty risk, the authors noted that quercetin-rich foods also contain other beneficial compounds that may contribute to this effect.
Fruits and vegetables are rich in flavonoids, and also provide high levels of dietary fiber and antioxidants, both of which are associated with reduced frailty risk.
These overlapping nutritional benefits of healthy foods like fruits and vegetables make it difficult to attribute their positive effects to any one compound in isolation.
Studies have established that Mediterranean-style and anti-inflammatory diets are associated with frailty prevention over time, likely due to their emphasis on fruits and vegetables.1
While scientists continue to investigate which components of these foods drive these benefits, Savers can act on the evidence that these foods prevent frailty. Include them in your diet to stay strong, healthy, and independent.
Synopsis
The study authors acknowledge that although the association between quercetin and reduced frailty risk is significant, it is difficult to distinguish the impact of quercetin from the impact of other healthy compounds in the same fruits and vegetables. Savers can make dietary choices based on the knowledge that multiple healthy compounds in fruits and vegetables significantly reduce frailty risk.
What This Means To You
The flavonol quercetin reduces the odds of frailty, helping to prevent falls and fractures.
This compound is readily available in a variety of fruits and vegetables. The Save Institute’s 80/20 pH-balanced diet automatically includes an abundance of plant foods to meet the 80/20 alkalizing to acidifying balance. This simple ratio makes it easy to incorporate flavonol-rich foods into your diet.
The Save Institute created a cookbook and meal planner, Bone Appétit, to help you transition to a diet rich in bone-building foods. Bone Appétit offers simple, delicious recipes that make healthy eating easy. You’ll find yourself returning to its pages again and again to prepare old favorites and discover new ones.
You can maintain your strength, your independence, and your wellness through the daily choices you make, so start today!
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