Per up to date findings from a potential cohort research by the Nationwide Well being and Diet Examination Survey (NHANES) program, which collected information from almost 12,000 adults representing the U.S. inhabitants, the next consumption of flavonols was related to:
- A 36 p.c lower in all-cause mortality
- A 55 p.c lower in cancer-specific mortality
- A 33 p.c lower in cardiovascular-specific mortality
Plus, when particular flavonols, a few of these measures (in addition to these for Alzheimer’s illness mortality threat) fared even higher.
“They’re distinctive primarily based on their chemical construction that helps to scavenge free radicals and cross the blood-brain barrier, resulting in neuroprotective and coronary heart well being advantages.”
—Michelle Routhenstein, MS, RD, CDCES, CDN, cardiovascular dietitian
Forward, see what consultants must say concerning the hyperlink between flavonols and longevity—together with the best way to embrace them into your food regimen ASAP to reap its (fairly literal) life-giving advantages.
First, what are flavonols?
Flavonols are a subclass of flavonoids (which additionally embrace isoflavones, flavanones, flavonoid glycosides, flavonolignans, flavones, and anthocyanins). As an entire, flavonoids are phytochemical compounds discovered in lots of vegetation and plant-based meals. Flavonols are probably the most ubiquitous of the bunch and are considered probably the most lively. “They’re distinctive primarily based on their chemical construction that helps to scavenge free radicals and cross the blood-brain barrier, resulting in neuroprotective and coronary heart well being advantages,” says Michelle Routhenstein, MS, RD, CDCES, CDN, cardiovascular dietitian at Solely Nourished.
To get much more area of interest, flavonols embrace the likes of:
- Quercetin
- Kaempferol
- Myricetin
- Isorhamnetin
“These bioactives are non-essential vitamins that scientific analysis is more and more exhibiting could also be vital to dwelling and growing older properly,” Routhenstein continues.
Well being advantages of consuming meals with flavonols
The advantages of flavonols are wide-ranging and are linked to perks that may shield your well being in some ways each now and over time. Based on Routhenstein, these bioactives assist to:
- Enhance blood move
- Preserve wholesome blood strain and levels of cholesterol
- Fight age-related reminiscence decline and the consequences of mind growing older
“Flavonols might assist scale back plaque burden within the arteries, which is related to development of coronary heart illness,” Routhenstein provides. As well as, she says that they’ve been proven to spice up the manufacturing of nitric oxide. “Nitric oxide is vital to your circulatory system as a result of it promotes the opening of arteries, helps the well being of blood vessels, and even helps the functioning of mind cells,” she explains.
Kaustubh Dabhadkar, MD, MPH, MBA, FACC, a preventive heart specialist primarily based in Charlotte, North Carolina, hones in on quercetin and kaempferol particularly as they’re extra bioavailable than many different flavonoids when consumed from meals sources. “Quercetin and kaempferol are potent antioxidants that may neutralize free radicals and reactive oxygen species (ROS), decreasing oxidative stress and irritation—key contributors to heart problems,” he explains. “A number of research have demonstrated that quercetin particularly might help decrease blood strain and enhance levels of cholesterol, decreasing threat components for coronary heart illness.”
However that’s to not say that different flavonols aren’t with out benefit. As an illustration, in the newest findings from the NHANES research, myricetin (present in tea, berries, and nuts) was related to a whopping 66 p.c decline in Alzheimer’s illness mortality threat.
Meals with flavonols: The perfect dietary sources
Prepared to spice up your food regimen with flavonols aplenty? Dr. Dabhadkar shares choices which might be wealthy in quercetin and kaempferol particularly:
- Onions
- Kale
- Broccoli
- Blueberries
- Apples
- Inexperienced tea
- Black tea
Per the US Cardiology Assessment, extra flavonol-rich meals embrace:
- Cocoa (and chocolate)
- Pink wine
- Cereals
- Beans
- Spices
- Nuts
The takeaway on high-flavonol meals
Flavonols are among the many mightiest phytonutrients within the plant world that promote longevity on a number of fronts. As long as you embrace a wide range of plant-based fare in your day by day food regimen, you gained’t must work too laborious to make sure you’re reaping the rewards of those powerhouses. After all, loading up on flavonols is just one small piece of the puzzle for good well being. Dr. Dabhadkar suggests complementing your heart-healthy, healthspan-promoting practices by adhering to a various, balanced food regimen; limiting your consumption of processed meals and people excessive in sodium and saturated meals; holding your stress underneath management along with your self-care hobbies of alternative; and avoiding smoking.
Properly+Good articles reference scientific, dependable, current, sturdy research to again up the data we share. You possibly can belief us alongside your wellness journey.
- Bernard R Chaitman, Harold H Schmitz, Carl L Eager, Cocoa Flavanols and Cardiovascular Well being, US Cardiology 2005;2(1):23–6
- Jan R, Khan M, Asaf S, Lubna, Asif S, Kim Ok-M. Bioactivity and Therapeutic Potential of Kaempferol and Quercetin: New Insights for Plant and Human Well being. Vegetation. 2022; 11(19):2623. https://doi.org/10.3390/plants11192623
- Zong, Zhiqiang et al. “Affiliation between dietary flavonol consumption and mortality threat within the U.S. adults from NHANES database.” Scientific reviews vol. 14,1 4572. 25 Feb. 2024, doi:10.1038/s41598-024-55145-y
- Dabeek, Wijdan M, and Melissa Ventura Marra. “Dietary Quercetin and Kaempferol: Bioavailability and Potential Cardiovascular-Associated Bioactivity in People.” Vitamins vol. 11,10 2288. 25 Sep. 2019, doi:10.3390/nu11102288
- Ullah, Asad et al. “Necessary Flavonoids and Their Function as a Therapeutic Agent.” Molecules (Basel, Switzerland) vol. 25,22 5243. 11 Nov. 2020, doi:10.3390/molecules25225243
