by | Oct 15, 2024 | 0 comments

The Power of Flavonols: How Increasing Flavonols Can Help You Live Better and Longer!

If you’ve been around The Lyons’ Share for a while, I know you know that eating more vegetables and fruits is a healthy move.  However, when talking to clients, I often find that understanding a specific aspect of the science behind how nutrients in vegetables and fruits work in the body can often give us the extra motivation we need to make healthier choices. One group of compounds, flavonols, is especially beneficial for overall health and has been extensively researched for its role in reducing inflammation, protecting against chronic diseases, and promoting longevity. In this post, we’ll dive into the benefits of flavonols, how they support your body, and how to incorporate more of them into your daily routine to optimize your health.

What are Flavonols?

Flavonols are a type of flavonoid, a class of compounds found in plants that have potent antioxidant properties. Flavonols are the most abundant class of flavonoids and include compounds like quercetin, kaempferol, and myricetin. While flavonoids in general contribute to the vibrant colors of fruits and vegetables, flavonols specifically offer powerful health benefits by protecting the body from oxidative stress and reducing inflammation.  (If you’re curious, because I always am when reading things like this, other classes of flavonoids that are not flavonols are anthocyanidins, flavanones, and isoflavones.  Just don’t worry about this for now – flavonols are the most important for our discussion today!).

In short, flavonoids are the umbrella term for these plant compounds, and flavonols are a more specific group within that. Think of flavonols as the heavy-hitters in the realm of disease prevention.

The Power of Flavonols: How Increasing Flavonols Can Help You Live Better and Longer!

The Role of Flavonols in Health: What the Research Says

Cardiovascular Health

One of the strongest areas of research on flavonols focuses on their benefits for heart health. A 2024 study in Scientific Reports found that people who consumed higher amounts of flavonols had a 33% decrease in cardiovascular-specific mortality. These compounds support cardiovascular function by improving blood vessel elasticity, reducing blood pressure, and combating oxidative stress, which can damage the heart and arteries.

Another review study found that people with higher intakes of flavonols were less likely to experience endothelial dysfunction, high plasma lipids, and hypertension. If heart health is a concern for you (and if it’s not, you probably wouldn’t be here!), increasing your intake of flavonols could be a simple yet effective strategy.

Cognitive Health and Aging

Flavonols are also linked to brain health, particularly in protecting against cognitive decline as we age. A 2023 study published in Neurology found that individuals with the highest flavonol intake were less likely to develop dementia compared to those with lower intake, and that high flavonol intake was associated with slower decline in global cognition, episodic memory, semantic memory, perceptual speed, and working memory. These findings suggest that flavonols help protect brain cells from oxidative damage, which can lead to memory loss and cognitive impairment.  This makes them especially valuable for anyone looking to support brain function through natural means.

Inflammation and Immune Function

Chronic inflammation is a driver of many diseases, including autoimmune disorders and metabolic syndrome (see this post for more!) Flavonols specifically help to lower inflammation by blocking the production of pro-inflammatory molecules. A 2023 review highlighted that quercetin, a prominent flavonol, reduced inflammatory markers in individuals with rheumatoid arthritis, inflammatory bowel disease, multiple sclerosis, and systemic lupus erythematosus, all autoimmune inflammation-based conditions that are hard to treat. By dampening inflammation, flavonols can also bolster the immune system, making it more efficient at warding off infections and reducing the risk of chronic disease.

Allergies, including seasonal allergies, are one form of immune response, and quercetin is a superstar here.  I very frequently recommend quercetin to patients who suffer from seasonal allergy symptoms or even high histamine response.

The Power of Flavonols: How Increasing Flavonols Can Help You Live Better and Longer!

Metabolic Health and Weight Management

Managing weight and avoiding metabolic diseases like diabetes is another area where flavonols shine. According to research published in Biomedicine & Pharmacotherapy, quercetin stimulates glucose uptake by the cells, decreases high blood sugar, reduces oxidative stress, and improves insulin sensitivity. All of this can help in both preventing and managing type 2 diabetes (and prediabetes). Additionally, flavonols improve fat metabolism, aiding in weight control and reducing the risk of obesity.

How to Incorporate More Flavonols into Your Daily Diet

The good news is that many delicious foods are packed with flavonols, so it’s easy to include them in your daily meals.  Here are some top flavonol-rich superfoods:

  • Fruits and Vegetables: Onions, kale, broccoli, tomatoes, berries (especially blackberries and blueberries), and apples are rich in flavonols.
  • Tea: Green and black teas are excellent sources of flavonols. Opt for unsweetened versions to maximize the health benefits.
  • Cocoa and Dark Chocolate: Dark chocolate with a high cocoa content (70% or more) is packed with flavonols, offering a delicious way to improve your antioxidant levels.
  • Herbs: Fresh herbs like parsley, thyme, and dill also contain significant amounts of flavonols.
  • Red Wine: While moderation is key, red wine has been shown to contain beneficial flavonols, particularly in the skin of the grapes.

Below are simple ways to increase flavonols, with ideas for each meal of the day:

  • Breakfast: Add berries (especially blueberries, blackberries, and raspberries) to your smoothie, oatmeal, or yogurt, or have a cup of berries on the side of your omelet or veggie scramble. Enjoy a cup of green tea, another rich source of flavonols.
  • Lunch: Toss a big salad with a base of kale, spinach, or arugula, and add in sliced onions, bell peppers, tomatoes, and a handful of nuts. Pair it with a soup made from broccoli or cauliflower, both rich in flavonols.
  • Dinner: Cook meals with vegetables like onions, asparagus, and leeks. Incorporate herbs like parsley, cilantro, and dill into your dishes for an extra boost. If you choose to drink alcohol, enjoy a glass of red wine, which contains flavonols, in moderation.
  • Snacks: Munch on an apple or a few squares of dark chocolate (70% or higher). Swap out processed snacks for roasted nuts or seeds.

By making these simple swaps and additions, you’ll naturally increase your intake of flavonols and protect your body from inflammation and oxidative stress.

The Power of Flavonols: How Increasing Flavonols Can Help You Live Better and Longer!

The Role of Flavonols in Supporting a Healthy Lifestyle

At The Lyons’ Share Wellness, we help our clients design customized nutrition plans that fit seamlessly into their busy lives. Whether your goal is to support heart health, reduce chronic disease risk, manage weight, or boost your energy levels, incorporating flavonol-rich foods into your daily routine is an excellent first step. As a Doctor of Clinical Nutrition, I, along with my team of nutritionists, am here to help you unlock the potential of these powerful compounds.  If you’d like to discuss your situation, feel free to schedule a free initial consultation with me here!

The Bottom Line

Flavonols are one of nature’s most powerful tools for protecting your health. By incorporating more flavonol-rich foods into your diet—whether through berries, leafy greens, tea, or dark chocolate—you’ll be supporting everything from heart health to brain function. If you’re ready to optimize your diet and take control of your well-being, The Lyons’ Share Wellness can help you develop a personalized nutrition plan to meet your needs.

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Want to hear about this topic in audio format? → Check out the podcast episode here!

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Megan Lyons Headshot

Hi! I'm Megan Lyons,

the voice behind The Lyons’ Share. I love all things health, wellness, and fitness-related, and I hope to share some of my passion with you. Thanks for stopping by!
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