Everything is fine, the only question is whether there are data (numbers) that can be used to strengthen the information. For example: how much does a person need per day, what happens if there is a lack of polyphenols?)
Do you know the benefits of fruits and vegetables for you? Most plant-based products are full of polyphenols, which have great benefits for your health.
What are polyphenols?
Polyphenols are compounds found naturally in plant foods such as fruits, vegetables, herbs, spices, tea, dark chocolate and wine.
They can act as antioxidants, that is, to neutralize harmful free radicals.
Polyphenols are also thought to reduce inflammation, which is considered the root cause of many chronic diseases.
Polyphenol groups
More than 8,000 types of polyphenols have been identified. They can be divided into 4 main groups:
Flavonoids. They account for about 60 % of total polyphenols. Flavonoids have both antioxidant and anti-inflammatory properties.
Examples include quercetin, kaempferol, catechins, and anthocyanins, which are found in foods like apples, onions, dark chocolate, and red cabbage.
Phenolic acids. This group accounts for about 30 % of all polyphenols. For example, stilbenes and lignans, which are mainly found in fruits, vegetables, whole grains and seeds.
Hydroxybenzoic acids are found in tea and ellagic acid is found in cinnamon, coffee, blueberries, kiwis, plums, apples and cherries.
Stilbenes. They are found in red wine and nuts, the most famous stilbene is resveratrol.
Lignans. Lignans are found in flaxseeds, legumes, fruits, algae, and certain vegetables.
Benefits of polyphenols
Polyphenols give fruits, berries and vegetables a bright color, taste, and smell.
Most polyphenols act as antioxidants in the body and can fight environmental damage such as UV damage and pollution.
Polyphenols not only have antioxidant effects, but also have many other health benefits. Some studies suggest that a diet rich in polyphenols may protect against the development of certain cancers, cardiovascular disease, diabetes and neurodegenerative diseases. Benefits of polyphenols for humans:
- fights cancer cells and inhibits angiogenesis;
- protects the skin from ultraviolet rays;
- fights free radicals and slows down aging;
- promotes brain health and protects against dementia;
- inhibits inflammatory reactions;
- maintains normal blood glucose levels;
- protects the cardiovascular system;
- maintains normal arterial blood pressure.
Polyphenols lower blood sugar
Polyphenols can help reduce blood sugar levels, thus reducing the risk of diabetes.
This is partly because polyphenols prevent starch from breaking down into simple sugars, reducing the chance of post-meal blood sugar spikes.
These compounds may also help stimulate the secretion of insulin, a hormone needed to move sugar from the blood into the cells and keep blood sugar levels stable.
A diet rich in polyphenols has also been linked in various studies to lower fasting blood sugar levels, better glucose tolerance, and greater insulin sensitivity, which are important factors in reducing the risk of type 2 diabetes.
In one study, people who ate the most polyphenol foods had a 57 % lower risk of developing type 2 diabetes over 2-4 years compared to those who ate the least.
May reduce the risk of heart disease
Adding polyphenols to your diet can improve heart health.
Experts believe this is largely due to the antioxidant properties of polyphenols, which help reduce chronic inflammation, a risk factor for heart disease.
Another review found 45 % a lower risk of death from heart disease in those with higher levels of enterolactone, a marker of lignan intake. Lignans are a type of polyphenol commonly found in flaxseeds and whole grains.
Prevents the formation of blood clots
Polyphenols can reduce the risk of blood clots.
Blood clots form when platelets circulating in the blood begin to stick together. This process is called platelet aggregation and is useful in preventing excessive bleeding.
However, too many platelets can cause blood clots to form, which can have negative health effects, including deep vein thrombosis, stroke, and pulmonary embolism.
According to test-tube and animal studies, polyphenols can help reduce the platelet aggregation process and thus prevent the formation of blood clots.
May protect against cancer
Research consistently links a diet rich in plant foods to a lower risk of cancer, and many experts believe polyphenols are partly responsible for this.
Polyphenols have strong antioxidant and anti-inflammatory effects that may be useful in cancer prevention.
A review of test-tube studies shows that polyphenols can block the growth and development of a variety of cancer cells.
Some human studies have linked high blood levels of polyphenols to a lower risk of breast and prostate cancer, while other studies have found no effect. Therefore, more research is needed before firm conclusions can be drawn.
May promote healthy digestion
Polyphenols can be beneficial for digestion because they promote beneficial intestinal bacteria growth, and destroys harmful bacteria.
For example, there is evidence that polyphenol-rich tea extracts can promote the growth of beneficial bifidobacteria.
Also, green tea polyphenols can help fight harmful bacteria as well as improve symptoms of peptic ulcer disease (PUD) and inflammatory bowel disease (IBD).
In addition, there is emerging evidence that polyphenols may help for probiotics thrive and survive. These are beneficial bacteria that are found in certain fermented foods and can be taken in supplement form. However, more research is needed.
May stimulate brain function
Foods rich in polyphenols can boost your focus and memory.
According to one study, drinking grape juice, which is naturally rich in polyphenols, significantly improved memory in older adults with mild cognitive impairment in just 12 weeks.
Other studies show that cocoa flavanols can improve blood flow to the brain and link these polyphenols to better working memory and attention.
The polyphenol-rich plant extract ginkgo (Ginkgo biloba) appears to similarly improve memory, learning and concentration. It is also associated with better brain function and short-term memory in people with dementia.
Foods rich in polyphenols
While tea, dark chocolate, red wine, and berries are the best-known sources of polyphenols, many other foods are also rich in these beneficial compounds.
It is important to eat a wide variety of foods containing polyphenols to ensure the effects of these natural health-enhancing substances.
Foods high in polyphenols:
Fruits
- apples
- apricots
- black chokeberry
- black and red currants
- black elder trees
- black grapes
- blackberries
- blueberries
- cherries
- grapes
- grapefruit
- lemon
- nectarines
- peaches
- pears
- grenades
- plums
- raspberries
- strawberries
Vegetables
- artichokes
- asparagus
- broccoli
- carrots
- potatoes
- red salad
- onions
- spinach
- garlic
Nuts and seeds
- almonds
- hazelnuts
- flax seeds
- pecans
- walnuts
Grains
- oats
- rye
- whole wheat
Herbs and spices
- cumin
- celery seeds
- cinnamon
- cloves
- curry powder
- dried basil
- dried parsley
- dried peppermint
- dried mint
- Mexican oregano
- rosemary
- sage
- aniseed
- thyme
Others
- black tea
- capers
- cocoa powder
- coffee
- dark chocolate
- ginger
- green tea
- olives and olive oil
- rapeseed oil
- red wine
- vinegar
It's important
Polyphenols are beneficial compounds in many plant foods that can be divided into flavonoids, phenolic acids, polyphenol amides, and other polyphenols.
They can improve digestion, brain function, and blood sugar levels, as well as protect against blood clots, heart disease, and certain cancers.
More research is needed to determine effective and safe doses of polyphenol supplements.
