Eating flavonol-rich foods – apples and blackberries – lowers risk of frailty

Plant-based foods that contain dietary compounds called flavonols lower our chances of developing frailty when we eat enough, says new research. Rich in quercetin flavonoids, apples and blackberries may be some of the most important foods for preventing frailty.

Around 10–15% of older adults experience frailty, which increases the chances of falls and fractures. While existing dietary recommendations for frailty prevention emphasise eating protein, other foods can also offer health benefits. “There may be some validity to the old saying, an apple a day keeps the doctor (or frailty) away,” said the authors in the American Journal of Clinical Nutrition.

“Our findings suggest that for every 10mg higher intake of flavonols per day, the odds of frailty were reduced by 20%. Individuals can easily consume 10mg of flavonols intake per day since one medium sized apple has about 10mg of flavonols.”

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