Frailty in the elderly is defined as a decline in function of organ systems, leading to reduced strength, energy, and endurance, making seniors highly vulnerable to illness, falls, hospitalization, and disability. Recovery from any of these physical assaults is more difficult in the frail elderly.

When frailty leads to inactivity, appetite diminishes, leading to unintended weight loss, weakness, and inadequate intake of vital nutrients which leads to increased frailty, and loss of quality of life. This condition can lead to depression which intensifies all of the symptoms listed above.

The good news is that many of the symptoms of frailty can be delayed, even avoided, by dietary choices. According to a study reported in the Journal of Nutrition, Health and Aging, data from nearly 12,000 participants, with a mean age of 52, at the start of the study, and 72 at its conclusion, compared those with the lowest level of vegetable intake to those with the highest intake.

Those who consumed the greatest servings of vegetables per day had the lowest risk of becoming frail. Certain plant compounds in their vegetable choices had the greatest positive impact on the health of study participants. Those beneficial attributes were beta carotene [in deeply colored orange, yellow -like carrots, sweet potatoes, and deeply colored green leafy vegetables], lutein [in kale, spinach, collard greens, red peppers, corn, among others], folate or folic acid [in broccoli, cauliflower, Brussels sprouts, legumes- beans, asparagus, avocado, beets], and isothiocyanates [broccoli, cauliflower, cabbage, kale, beets, and more].

When I suggest people eat the rainbow, this is a reminder that the more deeply colored the vegetables on your plate, and the more of the plate those vegetable cover, the odds of maintaining vitality increase. The variety of textures, and the eye appeal in vegetables makes our meals more interesting as well. Stews and soups are simple ways to include many vegetables in one bowl, possibly ladled over brown rice, or served with a whole grain bread, spread with hummus, or avocado, or nut/seed butter. Beans [navy beans, chickpeas, lentils, kidney beans, etc.] provide protein to those soups or stews, and can also be tossed on a side salad.

As this New Year begins, it is helpful to remember the advice we all know, to eat whole foods like the Mediterraneans, “… not too much, mostly plants.” Thanks to author Michael Pollan for that advice. Happy/Healthy/Peaceful New Year to us all!

Dateline: Town of Colonie, Albany County, New York State’s Capital Region