Flavonols: The Natural Elixir for Longevity?
Flavonols. Flavonoids. Decreased Mortality & Disease Risk!
You’ve probably heard the age-old advice to “eat your fruits and veggies,” but there’s a reason for that. A new study reveals that flavonols—compounds found in foods like apples, onions, and berries—might be more crucial to our health than we imagined. Long story short, this natural compound could significantly reduce the risk of mortality from various causes, including cancer, cardiovascular disease, and Alzheimer's disease.
🍓 The Power of Flavonols
Flavonols are bioactive compounds which are found in many plants. They are part of a larger group of phytochemicals known for their antioxidant properties. Antioxidants play a crucial role in neutralising free radicals, which are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cancer and heart disease.
As for the study, it followed 11,679 US adults over a span of 20 years, closely looking at their diets and health outcomes. Those participants with the highest intake of flavonols had a 36% lower risk of all-cause mortality compared to those who consumed the least. Simply, those who consumed more lived for longer.
But that’s not all. The study also found that flavonol intake was associated with a 55% reduction in mortality from cancer and a 33% reduction in deaths from cardiovascular disease. More specifically, a flavonol called myricetin, found in foods like berries and red wine, was linked to a 66% lower risk of death from Alzheimer’s disease. Evidently, there is potential life-extending power of the foods we consume every day.
🫐 Why Should We Take This Seriously?
Now, you might be thinking, “this sounds a bit too good to be true,” and I get that. After all, it’s easy to dismiss such claims as just another passing health trend, especially when it’s something as simple as eating more fruits. Considering current health trends, like longevity IVs, this seems fairly simplistic and not expensive. However, there’s previous research on the impact of flavonols on our health.
For example, a meta-analysis found that higher flavonoid intake (which includes flavonols) was linked to a lower risk of cardiovascular disease. Another study reported that older adults with higher flavonol intake were less likely to develop frailty, a condition often associated with increased mortality.
While the recent study is cross-sectional (meaning it shows correlation rather than causation) the findings are still fascinating. They suggest that incorporating more flavonol-rich foods into your diet could be a simple and effective way to reduce the risk of several major diseases.
🍇 So, What Should You Eat?
Here’s the good news: flavonols are found in a wide range of fruits and vegetables that you’re probably already familiar with. Apples, onions, grapes, tomatoes, kale, broccoli, blueberries, blackberries, and raspberries are all excellent sources. Even tea & coffee contain flavonols! This isn’t groundbreaking advice, but it’s a powerful reminder of how important it is to include a variety of fruits and vegetables in your daily diet.
Another study showed that daily supplementation with 500 mg of flavonol-rich cocoa extract improved memory in adults with low flavonol diets. While this study focused on cognitive benefits, it’s not “crazy” to think that flavonol supplements could have other health benefits as well, potentially helping to extend life.
🍏 A Simple Step Toward Better Health
At the end of the day, the message is clear: nature has provided us with powerful tools to support and improve our health and longevity. Flavonols are just one of them, and they’re readily available to us in the foods we eat every day. So, next time you’re at the supermarket consider reaching for a handful of berries. It’s a small step that could have a big impact on your health in the long run.
At times, it’s easy to overlook the simple things that can make a big difference. But sometimes, the simplest things, like the food we eat or the way we connect with nature, are the most powerful. So why not take a moment to appreciate these small acts of self-care? After all, your future self might just thank you for it.
So, the next time you reach for a snack, consider choosing a handful of berries or a crisp apple. I mean they do say an apple a day keeps the doctor away!
I hope you enjoyed, thank you for taking some time out of your day to read to my post! See you next week! :)
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Do you think that the level of Flavonols in our food now is the same as it may have been a long time ago? I wonder given that a lot of our produce now a days is low in the nutrients that they are toted as carrying. But I don't understand chemistry so I have no idea if Flavonols would be impacted by this.
Your article brought me down the internet rabbit hole, lol. I'd volunteer for the cocoa extract study! So, I then had to read the study. Then, I had to find the company of the product they used in the study. And, that's how I landed on the CocoaVia website.
Interestingly, they do mention that their product was used in the study, but they fail to mention that the improvement was only seen in the group that was already low on flavonols - which you so eloquently mentioned in your article. Marketing! I'm sure that drives you nuts as a medical scientist.
Out of curiosity and the 597 5-star reviews for the product, I may try it. I'm not a big supplement person as I try to get my nutrients from food, but now I'm really curious.