A registered nutritionist has shared the food sources of a potent antioxidant that could increase your lifespan and prevent frailty.
What’s more, the “longevity-promoting” goodie is backed by a large study with multiple, long follow-up periods.
Having launched in 1948, the Framingham Heart Study (FHS) set out to identify common factors or characteristics that contribute to cardiovascular disease.
The research team recruited 5,209 men and women between the ages of 30 and 62 from the town of Framingham, Massachusetts.
The researchers then conducted extensive physical examinations and lifestyle interviews every two to six years during the duration of the study.
Uncovering many interesting findings, the results also showed that foods packed with quercetin are among the most important for frailty prevention.
Gabi Zaromskyte, Registered Nutritionist and Founder of Honestly Nutrition, said: “Quercetin is a flavonol, which is a type of a plant antioxidant that is known for its longevity-promoting effects.
“For each 10-milligram (mg) increase in intake of flavonols per day, the chances of frailty were reduced by 20 percent.
“To put this into perspective, one medium-sized apple has about 10mg of flavonols.
“So according to evidence, an apple a day may really keep the doctor away and poor quality of life in older age at bay.”
If you’re not a fan of apples, there’s a whole list of other foods that could boost your quercetin intake.
Zaromskyte recommended reaching for the following options:
- Citrus fruit
- Onions
- Parsley
- Sage
- Tea
- Red wine
- Olives and olive oil
- Grapes
- Dark berries – cherries, blackberries, blueberries and bilberries.
She shared that blackberries, cherries, blueberries and onions could be well paired with the likes of kale, watercress, chickpeas, tofu, parsley and dill in a longevity-boosting salad.
The nutritionist instructed to enhance the flavour and health benefits of this meal with a dressing made out of juice from one orange, tablespoon of olive oil and tablespoon of wine vinegar.
