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Transform Your Life With Polyphenols: A Secret To Ultimate Well-being

plant polyphenols benefits

Plants contain an array of bioactive compounds that can potentially affect human health. One important class of plant-based compounds generating a lot of buzz is polyphenols. Polyphenols, found in fruits, vegetables, whole grains, legumes, spices, coffee, and tea, are antioxidant-rich phytonutrients that research shows may help prevent and manage many chronic diseases. Let’s explore what polyphenols are, their potential health benefits, the best food sources, and tips for getting more of these potent plant compounds in your diet.

What Are Polyphenols?

Polyphenols are a large family of over 8,000 plant compounds with antioxidant properties.[1] As secondary metabolites, plants produce polyphenols to defend against UV radiation and pathogens.[2] The polyphenol family can be divided into four main classes: flavonoids, phenolic acids, stilbenes, and lignans.[1]

The most abundant polyphenols in the diet are flavonoids found in fruits, vegetables, legumes, and green tea.[3] Examples of important dietary flavonoids include:

  • Flavonols – quercetin and kaempferol in onions, kale, and berries
  • Flavones – luteolin and apigenin in parsley and celery
  • Flavanones – hesperetin and naringenin in citrus fruits
  • Flavan-3-ols – catechins in tea, chocolate, berries, apples
  • Anthocyanins – cyanidins in berries and grapes
  • Isoflavones – genistein and daidzein in soybeans and legumes[4]

Phenolic acids, divided into hydroxybenzoic acids and hydroxycinnamic acids, are found in coffee, tea, cinnamon, blueberries, kiwis, plums, cherries, and apples. Stilbenes like resveratrol are found in grapes and peanuts. Lignans are found in seeds like flax, legumes, cereals, grains, fruits, algae, and certain vegetables.[1]

Polyphenols’ unique structure, with their aromatic rings and hydroxyl groups, gives them potent free radical scavenging, antioxidant, and anti-inflammatory properties [5]. These qualities are thought to underlie their potential health benefits.

Potential Health Benefits of Polyphenols

A large body of research, including human clinical trials, suggests that polyphenol-rich diets may help prevent and manage many chronic diseases. Here are some of the exciting potential health benefits associated with higher polyphenol intakes:

  • Reduced Risk of Heart Disease: Many studies have found that higher dietary polyphenol intake is associated with a reduced risk of cardiovascular disease.[6] For example, the flavonoid quercetin has been shown to lower blood pressure and improve blood vessel function.[7] Cocoa flavanols have been found to improve cholesterol, reduce inflammation, increase nitric oxide, and lower blood pressure – all important for heart health.[8]
  • Potential Anti-Cancer Properties: Polyphenols’ antioxidant and anti-inflammatory effects may help protect against cancer development by neutralizing free radicals, reducing inflammation, and modulating cell signaling pathways involved in cancer.[9] Test tube and animal studies show polyphenols can inhibit cancer cell growth and promote cancer cell death.[10] However, more human research is needed.
  • Brain Health and Cognitive Function: Exciting research suggests certain polyphenols can cross the blood-brain barrier and exert neuroprotective effects.[11] Studies have linked higher flavonoid intake to slower rates of cognitive decline and reduced risk of Alzheimer’s disease.[12] Specific polyphenols like curcumin in turmeric, catechins in green tea, and resveratrol in grapes show promise for improving brain function.[13]
  • Blood Sugar Management: Polyphenols may benefit blood sugar control by inhibiting carbohydrate digestion and glucose absorption in the intestine, stimulating insulin secretion, modulating liver glucose release, and activating insulin receptors.[14] For example, polyphenols in apples and berries have been shown to inhibit enzymes involved in carbohydrate digestion.[15] Studies suggest polyphenol-rich diets may lower the risk of type 2 diabetes.[16]
  • Gut Health: The gut microbiome plays a central role in overall health. Polyphenols that are not absorbed in the small intestine travel to the colon, where gut bacteria metabolize them. These polyphenol metabolites appear to help maintain a healthy gut microbial balance by stimulating beneficial bacteria and inhibiting pathogens.[17] Polyphenols may also help strengthen the gut barrier and reduce inflammation.[18]
  • Skin Health: When applied topically, polyphenols have been shown to protect against UV radiation-induced skin damage.[19] Oral consumption of polyphenol-rich foods and beverages may also help protect the skin by reducing UV-induced inflammation and DNA damage.[20] Certain polyphenols like those found in grapes may stimulate collagen synthesis, improving skin elasticity.[21]
plant polyphenols infographic

Top Polyphenol Food Sources

To harness the power of polyphenols, focus on eating a variety of polyphenol-rich plant foods. Here are some of the best sources of dietary polyphenols:

  • Berries – strawberries, blueberries, blackberries, raspberries
  • Vegetables – spinach, broccoli, onions, shallots, red lettuce
  • Nuts – chestnuts, hazelnuts, pecans, almonds, walnuts
  • Cocoa powder and dark chocolate (70%+ cacao)
  • Beans – black beans, white beans, lentils, soybeans
  • Herbs – parsley, thyme, celery seed, oregano, rosemary
  • Spices – cloves, star anise, capers, curry powder, ginger
  • Beverages – coffee, green tea, black tea [22]

Aiming to “eat the rainbow” by including a variety of colorful plant foods is a great way to boost your polyphenol intake. Red, purple, and blue plant foods tend to be highest in polyphenols.[23]

Tips for Boosting Polyphenol Intake

In addition to eating plenty of polyphenol-rich foods, here are some tips to further increase your intake:

  • Eat fruits and vegetables raw or lightly cooked, with skins when able – processing can reduce polyphenol content.[24]
  • Steep tea for 5 minutes to extract more polyphenols, and avoid adding milk, which can reduce absorption.[25]
  • When using oils, choose extra virgin olive oil, which has a higher polyphenol content than refined olive oils.[26]
  • Enjoy a few squares of dark chocolate containing 70% cocoa or greater.[27]
  • Season generously with dried herbs and spices, which are very concentrated sources of polyphenols.[28]

While polyphenol supplements are available, it’s best to get your polyphenols from whole foods, which provide fiber, vitamins, minerals, and other beneficial compounds that work synergistically. Always check with your doctor before starting supplements, as they can interact with certain medications.[29]

Conclusion:

Regularly eating a varied, polyphenol-rich diet with plenty of colorful fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, spices, tea, and coffee is a delicious way to boost your intake of these potent, health-promoting plant compounds. With their antioxidant and anti-inflammatory properties, polyphenols show exciting potential for preventing and managing chronic diseases like heart disease, diabetes, cancer, and neurodegeneration. Harness the power of polyphenols by making plant foods the foundation of your diet. Your body will thank you!

References

  1. Phenol-Explorer: an online comprehensive database on polyphenol contents in foods. (n.d.). Retrieved from http://phenol-explorer.eu/
  2. Pandey, K. B., & Rizvi, S. I. (2009). Plant polyphenols as dietary antioxidants in human health and disease. Oxidative Medicine and Cellular Longevity, 2(5), 270-278.
  3. Manach, C., Scalbert, A., Morand, C., Rémésy, C., & Jiménez, L. (2004). Polyphenols: food sources and bioavailability. The American Journal of Clinical Nutrition, 79(5), 727-747.
  4. Panche, A. N., Diwan, A. D., & Chandra, S. R. (2016). Flavonoids: an overview. Journal of Nutritional Science, 5, e47.
  5. Tsao, R. (2010). Chemistry and biochemistry of dietary polyphenols. Nutrients, 2(12), 1231-1246.
  6. Wang, X., Ouyang, Y. Y., Liu, J., & Zhao, G. (2014). Flavonoid intake and risk of CVD: a systematic review and meta-analysis of prospective cohort studies. British Journal of Nutrition, 111(1), 1-11.
  7. Serban, M. C., Sahebkar, A., Zanchetti, A., Mikhailidis, D. P., Howard, G., Antal, D., … & Lipid and Blood Pressure Meta-analysis Collaboration (LBPMC) Group. (2016). Effects of quercetin on blood pressure: a systematic review and meta-analysis of randomized controlled trials. Journal of the American Heart Association, 5(7), e002713.
  8. Ried, K., Fakler, P., & Stocks, N. P. (2017). Effect of cocoa on blood pressure. Cochrane Database of Systematic Reviews, (4).
  9. Zhou, Y., Zheng, J., Li, Y., Xu, D. P., Li, S., Chen, Y. M., & Li, H. B. (2016). Natural polyphenols for prevention and treatment of cancer. Nutrients, 8(8), 515.
  10. Niedzwiecki, A., Roomi, M. W., Kalinovsky, T., & Rath, M. (2016). Anticancer efficacy of polyphenols and their combinations. Nutrients, 8(9), 552.
  11. Figueira, I., Menezes, R., Macedo, D., Costa, I., & Dos Santos, C. N. (2017). Polyphenols beyond barriers: a glimpse into the brain. Current Neuropharmacology, 15(4), 562-594.
  12. Commenges, D., Scotet, V., Renaud, S., Jacqmin-Gadda, H., Barberger-Gateau, P., & Dartigues, J. F. (2000). Intake of flavonoids and risk of dementia. European Journal of Epidemiology, 16(4), 357-363.
  13. Vauzour, D. (2012). Dietary polyphenols as modulators of brain functions: biological actions and molecular mechanisms underpinning their beneficial effects. Oxidative Medicine and Cellular Longevity, 2012.
  14. Hanhineva, K., Törrönen, R., Bondia-Pons, I., Pekkinen, J., Kolehmainen, M., Mykkänen, H., & Poutanen, K. (2010). Impact of dietary polyphenols on carbohydrate metabolism. International Journal of Molecular Sciences, 11(4), 1365-1402.
  15. McDougall, G. J., Shpiro, F., Dobson, P., Smith, P., Blake, A., & Stewart, D. (2005). Different polyphenolic components of soft fruits inhibit α-amylase and α-glucosidase. Journal of Agricultural and Food Chemistry, 53(7), 2760-2766.
  16. Wedick, N. M., Pan, A., Cassidy, A., Rimm, E. B., Sampson, L., Rosner, B., … & van Dam, R. M. (2012). Dietary flavonoid intakes and risk of type 2 diabetes in US men and women. The American Journal of Clinical Nutrition, 95(4), 925-933.
  17. Anhê, F. F., Varin, T. V., Le Barz, M., Desjardins, Y., Levy, E., Roy, D., & Marette, A. (2015). Gut microbiota dysbiosis in obesity-linked metabolic diseases and prebiotic potential of polyphenol-rich extracts. Current Obesity Reports, 4(4), 389-400.
  18. Cardona, F., Andrés-Lacueva, C., Tulipani, S., Tinahones, F. J., & Queipo-Ortuño, M. I. (2013). Benefits of polyphenols on gut microbiota and implications in human health. The Journal of Nutritional Biochemistry, 24(8), 1415-1422.
  19. Nichols, J. A., & Katiyar, S. K. (2010). Skin photoprotection by natural polyphenols: anti-inflammatory, antioxidant and DNA repair mechanisms. Archives of Dermatological Research, 302(2), 71-83.
  20. Heinrich, U., Moore, C. E., De Spirt, S., Tronnier, H., & Stahl, W. (2011). Green tea polyphenols provide photoprotection, increase microcirculation, and modulate skin properties of women. The Journal of Nutrition, 141(6), 1202-1208.
  21. Lephart, E. D. (2016). Skin aging and oxidative stress: Equol’s anti-aging effects via biochemical and molecular mechanisms. Ageing Research Reviews, 31, 36-54.
  22. Pérez-Jiménez, J., Neveu, V., Vos, F., & Scalbert, A. (2010). Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database. European Journal of Clinical Nutrition, 64(3), S112-S120.
  23. Khoo, H. E., Azlan, A., Tang, S. T., & Lim, S. M. (2017). Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food & Nutrition Research, 61(1), 1361779.
  24. Palermo, M., Pellegrini, N., & Fogliano, V. (2014). The effect of cooking on the phytochemical content of vegetables. Journal of the Science of Food and Agriculture, 94(6), 1057-1070.
  25. Korir, M. W., Wachira, F. N., Wanyoko, J. K., Ngure, R. M., & Khalid, R. (2014). The fortification of tea with sweeteners and milk and its effect on in vitro antioxidant potential of tea product and glutathione levels in an animal model. Food Chemistry, 145, 145-153.
  26. Cicerale, S., Conlan, X. A., Sinclair, A. J., & Keast, R. S. (2008). Chemistry and health of olive oil phenolics. Critical Reviews in Food Science and Nutrition, 49(3), 218-236.
  27. Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & Redox Signaling, 15(10), 2779-2811.
  28. Shan, B., Cai, Y. Z., Sun, M., & Corke, H. (2005). Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents. Journal of Agricultural and Food Chemistry, 53(20), 7749-7759.
  29. Mennen, L. I., Walker, R., Bennetau-Pelissero, C., & Scalbert, A. (2005). Risks and safety of polyphenol consumption. The American Journal of Clinical Nutrition, 81(1), 326S-329S.

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