Posted on 05/25/2023 8:54:14 PM PDT by ConservativeMind
Eating plant-based foods that contain dietary compounds called flavonols can lower your chances of developing frailty.
Foods like apples and blackberries that contain flavonoids called quercetin may be the most important for frailty prevention.
Approximately 10% to 15% of older adults experience frailty, a geriatric syndrome that leads to a greater risk of falls, fractures, disability, hospitalization, and mortality.
"There may be some validity to the old saying, an apple a day keeps the doctor (or frailty) away," said the authors. "Our findings suggest that for every 10 mg higher intake of flavonols per day, the odds of frailty were reduced by 20%. Individuals can easily consume 10 mg of flavonols intake per day since one medium sized apple has about 10 mg of flavonols."
"Although there was no significant association between total flavonoid intake and frailty, higher flavonols intake (one of the subclasses of flavonoids) was associated with lower odds of developing frailty. Specifically, higher quercetin intake was the flavonoid that had the strongest association with frailty prevention," said co-author Shivani Sahni, Ph.D.
The authors suggest that future research should focus on dietary interventions of flavonols or quercetin for the treatment of frailty. Research is also needed in racially and ethnically diverse participants.
This study utilizes data from the Framingham Heart Study—Offspring Cohort to determine the association between flavonoid intake and frailty onset. There were 1,701 individuals included in this analysis. All were free of frailty at baseline and followed from ~12 years to evaluate frailty status (evaluated by the Fried Frailty Phenotype). After ~12 years, 13.2% of the participants developed frailty. Total flavonoids intake was not significantly associated with frailty onset. However, flavonols intake (a type of flavonoid, in particular quercetin) was associated with lower odds of frailty onset.
(Excerpt) Read more at medicalxpress.com ...
Nothing like some fried/sautéed (in olive or avocado oil) onions. Tastes great, and good for you.
I’ve been told that natural sugars in fruit should be minimized but is it really that bad?
I don’t really know.
Its worse to drink apple juice than to eat an apple. The sugar in the apple juice goes straight to the liver where it does damage.
However, the sugar in an apple is embedded in fiber which has to be broken down. Much of that breakdown does not happen until the large intestine and bowels. The bugs there eat up the sugar and turn it into beneficial chemicals.
I think that’s the process but I’m not sure.
An apple can have 30 grams of sugar. Which is a lot. How much of that goes to the liver and how much to the bugs...I don’t know.
That’s good healthy eating! We like the Costco Heart Healthy mix (walnuts, hazelnuts, almonds, and pistachios, all raw and unsalted) plus pumpkin seeds, 5g Brazil nuts, and sometimes pecans or cashews. We also eat a few eggs most days.
I love onions, I like them raw the best, but sautéed onions and mushrooms with a good steak is hard to beat.
If along with the fruit you are eating other fibers like oatmeal or whole grain breads/cereals or even Metamucil Psyllium Husk pills, the fiber slows down the sugar absorption and helps stops blood sugar spikes. Most men need 36 grams of fiber a day and most never come close to getting that amount. The sugars you have to watch are Added Sugars, they are the killers.
Watch the Brazil nuts, they have lots of selenium. I think it’s recommended to eat only 5 per day.
Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the “good” bacteria (normal microflora) in the body. Prebiotics are foods (typically high-fiber foods) that act as food for human microflora.
Probiotics and prebiotics: What you should know - Mayo Clinic
We take a Probiotic supplement every day, and I take the psyllium husk as a fiber supplement as well, this keeps you and your bowels very happy.
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