Polyphenols are a diverse group of natural chemical compounds found in plants. They are known for their antioxidant properties and have been linked to various health benefits due to their protective effects in the body. Polyphenols are classified into several subcategories, such as flavonoids, lignans and phenolic acids, each with unique chemical structures and specific functions.
The benefits of polyphenols include:
- Antioxidant activity: Polyphenols are natural antioxidants, which means they help fight oxidative stress in the body. This may help prevent cell damage and contribute to the prevention of chronic diseases, such as heart disease, diabetes and certain types of cancer.
- Anti-inflammatory: Some polyphenols have anti-inflammatory properties, which may contribute to the reduction of chronic inflammation in the body. Chronic inflammation has been associated with a number of diseases, so reducing this process may have health benefits.
- Cardiovascular health: Polyphenols may help maintain the health of the cardiovascular system by improving blood vessel function, lowering blood pressure, reducing LDL ("bad cholesterol") levels and preventing the formation of plaque in the arteries.
- Brain health: Some studies suggest that certain polyphenols may have neuroprotective effects and improve brain function. They may help reduce the risk of neurodegenerative diseases, such as Alzheimer's and Parkinson's.
- Immune system support: Some polyphenols may strengthen the immune system by stimulating the production of immune cells and enhancing the body's immune response.
- Prevention of ageing: Due to their antioxidant capacity, polyphenols may help protect skin and other cells from free radical damage, which may contribute to a more youthful and healthy appearance.
Polyphenols are found in a wide variety of plant foods, including fruits, vegetables, legumes, nuts, seeds, tea, coffee, red wine and dark chocolate. Some foods rich in polyphenols include apples, grapes, blueberries, spinach, broccoli, onions, green tea and olive oil. Eating a balanced diet rich in a variety of plant foods can provide a good amount of polyphenols and their associated health benefits.
Polyphenols are found in a wide variety of plant-based foods. Here is a list of common foods that are rich in polyphenols:
- Fruits: Fruits such as apples, grapes, blueberries, strawberries, raspberries, cherries and plums contain polyphenols.
- Vegetables: Vegetables such as spinach, broccoli, onions, artichokes, peppers and tomatoes are also sources of polyphenols.
- Legumes: Legumes such as lentils, chickpeas and beans contain polyphenols.
- Nuts and seeds: Walnuts, almonds, pistachios and seeds such as flax, chia and sunflower seeds are rich in polyphenols.
- Tea: Green tea, black tea, white tea and oolong tea are known to be important sources of polyphenols, especially flavonoids.
- Coffee: Coffee, especially black coffee, contains a variety of polyphenols that contribute to its health-promoting properties.
- Red wine: Red wine is a known source of polyphenols, including resveratrol, which has been associated with cardiovascular benefits.
- Dark chocolate: Dark chocolate with high cocoa content is rich in polyphenols, especially flavonoids, which may have positive health effects.
- Spices: Many spices such as rosemary, oregano, turmeric and cloves contain polyphenols and other beneficial compounds.
- Olive oil: Extra virgin olive oil is a source of polyphenols, especially oleic acid and hydroxytyrosol.
- Whole grains: Some whole grains, such as oats, whole wheat and brown rice, also contain polyphenols.
- Fruits with peel: Fruits with peel, such as apples and pears, often have a higher concentration of polyphenols in the skin.
It is important to note that the amount and type of polyphenols can vary depending on the type of food, the variety of plant and its processing. A balanced and varied diet that includes a wide range of plant foods can provide a good amount of polyphenols and their associated health benefits.
Best regards,
Tribu Naturals