Flavonols and their Health Benefits
- Flavonols are natural compounds present in plant-based foods like fruits, vegetables, and tea leaves.
- A new study shows that consuming a flavonol-rich diet is associated with a lower risk of all-cause mortality and mortality risk from certain chronic diseases.
- Experts recommend increasing flavonol intake through a healthy and varied diet rather than relying on supplements.
Flavonols are a type of flavonoid, potent bioactive compounds found in nearly all plant-based foods.
Previous research suggests that a diet high in flavonoids may help maintain healthy blood vessels, balance cholesterol levels, reduce inflammation, and lower the risk of heart issues.
Furthermore, flavonols may have anticancer properties by eliminating carcinogens from the body and inhibiting the growth and spread of cancer cells.
A Promising New Study
A prospective cohort study has highlighted the potential benefits of a flavonol-rich diet in reducing mortality risk.
The study investigated the association between dietary flavonol intake and the risk of all-cause and disease-specific mortality in adults in the United States. The findings were published in the journal Nature.
Researchers analyzed dietary flavonol intake data from the Centers for Disease Control and Prevention (CDC) National Health and Nutrition Examination Survey (NHANES) database dating from 2007 to 2019. The study included 11,679 participants with an average age of 47.
- The study’s findings showed that sociodemographic groups with the highest total flavonol intakes were males, younger individuals, non-Hispanic whites, those married or living with a partner, individuals with at least a high school diploma, those living above the poverty line, alcohol consumers, and individuals with a body mass index between 18.5 to 30.0.
- A history of diabetes, hypertension, hyperlipidemia, and heart-related conditions was also prevalent in the participants.
- Age, BMI, and history of diseases were associated with a higher risk of all-cause mortality.
Impressive Results
The analysis revealed significant associations between flavonol intake and mortality risks from various causes. Notably:
- The highest intake of dietary flavonols reduced the risk of cancer-related mortality by 55%, cardiovascular disease mortality by 33%, and the risk of death from other causes by 36%.
- The highest myricetin consumption showed a 66% decrease in Alzheimer’s disease-specific mortality risk.
There was a greater protective effect against all-cause mortality in adults over 40 years old compared to younger individuals.
Benefits of a Flavonol-rich Diet
The study concluded that diets rich in flavonols significantly lower the risks of death from cancer, heart disease, Alzheimer’s disease, and other causes among U.S. adults, particularly in mature or aging populations.
It is important to note that the study’s findings are based on a partial dataset and the estimation of flavonol intake may not accurately reflect consumption over the study period.
Choosing Whole Foods Over Supplements
Obtaining flavonols from whole foods is preferable to supplements. High-potency supplements can lead to excessive consumption and flavonoid toxicity.
Including flavonol-rich foods in a healthy diet, such as tea, chocolate, legumes, fruits, vegetables, berries, herbs, dark leafy greens, and grains, is a recommended approach. Furthermore, adopting a whole-food-based diet provides a broader range of health benefits than focusing on a single plant compound.
The Impact of Flavonols
The study’s significant findings suggest that flavonol intake can help predict disease survival and that dietary modifications can be used to manage health risks. Flavonols exhibit potent anti-tumor, anti-inflammatory, and antioxidant effects, contributing to overall mortality reduction.
While it is ideal to make healthy lifestyle adjustments earlier in life, it is never too late to start implementing dietary changes and adopting an active lifestyle.