In the news: For Better Aging: More Flavonols, Lutein & Zeaxanthin in 2023

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Flavonols May Slow Memory Slide with Age

Make it a point to eat lots of flavonol-rich foods in the new year, and the reward could be better brain function down the road.

Higher intake of total flavonols and certain types of flavonols may slow the rate of cognitive decline according to a study published in Neurology(1).

Flavonols, which have anti-inflammatory and antioxidant properties, are one type of flavonoid found in various fruits, vegetables, tea, and wine. This study focuses on flavonols as a group and on the major individual flavonols: kaempferol, quercetin, myricetin and isorhamnetin.

The study included 961 participants (60-100 years) with no signs of dementia who were followed for an average of 7 years. Cognitive performance was assessed annually with a battery of 19 standardized tests such as recalling lists of words, and remembering numbers and putting them in correct order.

An overall global cognition score summarizing the 19 tests was used to determine rates of cognitive decline. The average score ranged from 0.5 for those with no cognitive impairment to 0.2 for mild impairment to -0.5 for those with Alzheimer’s.

After adjusting for an array of other factors that could affect the results, the global cognitive score for those consuming the most total flavonols (about 15 mg a day) declined 0.4 units per decade more slowly than those who consumed the least flavonols (about 5 mg daily).

The highest intake was associated with less decline in multiple cognitive domains: episodic memory, semantic memory, perceptual speed, and working memory. For individual flavonols the highest vs. lowest intake resulted in a slower rate of cognitive decline for kaempferol, quercetin and myricetin.

The top food contributors for each category were: kale, beans, tea, spinach, and broccoli for kaempferol; tomatoes, kale, apples, and tea for quercetin; tea, wine, kale, oranges, and tomatoes for myricetin. Pears, olive oil, and wine contributed as well.

Lutein/Zeaxanthin for More than Eye Health?

According to a new study(2), greater intake of lutein and zea (zeaxanthin) may support musculoskeletal health and lower the risk for becoming frail with older age.

Due to their antioxidant and anti-inflammatory actions, these two carotenoids have been increasingly linked to conditions that involve inflammatory and oxidative stress – osteoporosis, sarcopenia, and frailty in addition to age related macular degeneration and other eye diseases.

Looking at data from over 4,500 participants in a long-term study on aging, researchers found that among those who were not frail at the study’s start, having lower plasma levels of lutein/zea increased their chances of developing frailty after 8 years.

Importantly, for every 100 nmol/L increase in plasma levels of the two carotenoids (roughly equivalent to eating two extra portions of lutein/zea daily for 4 weeks) led to a 11-20% lower risk of progressing to a higher frailty category for lutein. For zeaxanthin, the odds were 27-43% lower for that progression.

For more lutein/zea in 2023, eat dark leafy greens, eggs, corn, peas, broccoli, summer squash and red peppers. Combined with eating more flavonol-rich foods will give you a better chance of staying sturdy and mentally sharp with age.

References

1. TM Holland, et al. Association of dietary intake of flavonols with changes in global cognition and several cognitive abilities. Neurol. Epub Nov. 22, 2022.
2. Murphy CH, et al. Plasma lutein and zeaxanthin concentrations associated with musculoskeletal health and incident frailty in the Irish Longitudinal Study on Aging. Exp Gerontol. 171 (112013), 2023.