Polyphenols are potent organic chemical compounds known for their protective and regenerative properties for body tissues (1). They are also referred to as phytochemicals or phytonutrients.
Polyphenols are naturally found in fruits, vegetables, herbs, and many other plants. They are produced as secondary metabolites—small molecules created during energy production in plants—and are considered their own category of micronutrients (1).
As secondary metabolites, polyphenols have profound biological benefits for those who consume them, boasting benefits to brain, digestive, heart, immune health, and more (1).
While there is still research to be done to discover all the advantages of polyphenols, the future is looking bright for these robust compounds and the benefits they have to offer your health
TYPES OF POLYPHENOLS YOU SHOULD KNOW
To date, more than 8,000 types of polyphenols have been identified (2). These types are divided into 4 main groups based on their structure and primary functions within your body.
Flavonoids account for more than half (approximately 60%) of all polyphenols.
They are known for their richness in antioxidants, stress-fighting ability, and capacity to fend off damage caused by internal and external toxins (3).
The most distinctive flavonoid-containing foods are dark red-purple colours, including berries, cocoa, and wine.
Some flavonoids you may be familiar with are:
Phenolic acids are the second largest subgroup of polyphenols, making up 30% of the total bioactive chemicals found in polyphenol-containing foods (4). They are also known for their antioxidant abilities but also their immunomodulation capacity (4).
They’re common in high-acid foods, like citrus fruits, kiwi, and mangos. Seeds and grains are also rich in phenolic acids. Specific phenolic acids you may have heard of include:
P-hydroxybenzoic acid (PHBA)
Polyphenolic amides are a group of polyphenols that have a unique chemical structure compared to other phenolic compounds. Foods that contain this unique polyphenol are hot peppers.
Hot (aka: spicy) peppers, like cayenne and chili, contain the polyphenolic amides known as capsaicinoids (5). This polyphenol is better known as capsaicin, giving peppers their bright color, spicy taste and health benefits such as anti-inflammation, improved digestion, and immune system support (5).
Additional phytonutrients exist outside of the above polyphenol types. This is because they have chemical structures and antioxidant functions that are unique to them alone. These include(1):
Resveratrol in red wine
Ellagic acid in a variety of berries
Curcumin in turmeric
TOP 4 HEALTH BENEFITS OF POLYPHENOLS
Polyphenols provide numerous health benefits, mostly thanks to their ability to fight and repair damage caused by toxins.
Most polyphenols, regardless of type, are antioxidant-rich (1).
Antioxidants protect your body tissues from two kinds of free radicals—reactive oxygen species (ROS) and reactive nitrogen oxide species (RNOS). These free radicals can cause damage at the cellular level, attacking yourDNA, RNA, and proteins, impacting tissue formation and function (6).
This damage free radicals cause can stimulate the development of chronic diseases and premature aging (6). So subsequently, the antioxidant benefits of polyphenols have also been found to improve your long-term health.
IMMUNE SYSTEM MODULATION
In terms of immune health, polyphenols have shown a range of antioxidant-attributed benefits that keep you healthy and protected against internal and external free radical toxins (7). Some of the most critical include:
Improves immune response
Prevents and eases chronic inflammation
Speeds recovery from infection and illness
IMPROVED DIGESTION AND GUT HEALTH
Polyphenols have also shown promising prebiotic benefits within the gut microbiome—the ecosystem of beneficial microorganisms located in your large intestine—meaning they both nourish and boost the growth of microbiota by feeding good gut bacteria (8). These gut bacteria are responsible for digestion and play a role in energy production, sleep quality, immune function, and more.
Additionally, specific polyphenols help fend off harmful pathogenic bacteria, such as C. difficile, E. Coli, and Salmonella(8).
AIDS BRAIN FUNCTION
One of the most well-known benefits of polyphenol compounds is their possible ability to boost brain function, including improved mood, focus, and memory for those with mild mental impairment (9).
Though more research is needed to determine precisely why polyphenols are so beneficial for the brain, promising studies have noted the following benefits (9):
Reduces chronic tissue inflammation
Improves blood flow
Protects neurons from free radical damage
HOW CAN YOU GET MORE POLYPHENOLS INTO YOUR DAY?
In recent years, research has suggested that increasing your daily polyphenol intake can reduce the occurrence of free radical-associated health conditions (1).
Current recommendations are not exact, but the majority of current scientific consensus has found that more than 650 mg of polyphenols per day are necessary to attain the most benefits (10).
Eating more produce and plant-based foods or supplements each day can increase your intake of polyphenols. Excellent foods that contain a wide variety of polyphenol types are (10):
Herbs and spices
8 POLYPHENOL-PACKED FOODS YOU NEED TO KNOW
To begin reaping the benefits of polyphenols, you have to know what foods you’re even looking for!
Here are 8 polyphenol-packed foods to get you started:
Berries may be tiny, but they are indeed mighty when it comes to their polyphenol content. Certain berries contain over 1,100 mg of polyphenol per 64 g (half cup) serving (10).
Blueberries contain approximately 560 mg of polyphenols per 64 g (half cup) serving (11). The central compounds found in these impressive berries are anthocyanins, which aid in healthy aging and enhance longevity by protecting cellular DNA from free radical damage.
Goji berries are another powerful berry, believed to have one of the highest antioxidant ratios per64 g (half cup) serving (12). The main polyphenol compound in goji is called zeaxanthin, a carotenoid and vitamin A derivative. This compound is essential for good vision health, protecting your eyes from the wear and tear of daily exposure to sunlight.
MATCHA GREEN TEA
The health benefits of matcha green tea are well known and are linked to their high polyphenol content.
A cup of brewed matcha or other green teas can contain between 30 to 60 milligrams of polyphenol derivatives. Primarily flavonoids such as catechins; however, estimates have suggested that matcha contains up to 137 times the catechins content compared to other types of green tea (13).
The antioxidant properties of the catechins in matcha can benefit your health by (13):
Beetroot, specifically red beetroot, can contain as many as 1,450 mg of polyphenols per serving (14). The most common polyphenols found in red beetroot are the flavonoids called anthocyanins and betalains.
Both anthocyanins and betalains are pigment compounds as well as antioxidants. These phytochemicals provide red, purple, and blueish pigmentation in fruits and vegetables, including beetroot. But they also can fend away damage caused by free radicals and chronic inflammation that impact immune function and skin health (14).
Ginger root contains a plethora of unique polyphenols that have made it a popular antioxidant remedy for thousands of years. One of the most potent phytonutrients in ginger is gingerol (15). Gingerol is the main bioactive compound in ginger that gives this herb its signature fragrance and distinctive medicinal properties.
Polyphenols in ginger, specifically gingerol, are known to aid digestive health by improving digestion and easing digestive upset symptoms, like nausea. They also play a role in enhancing the protective abilities of the immune system by fending away stress and speeding recovery from viral infections (15).
In addition to gingerol, other phytonutrients in ginger you might want to know are:
Also known as duckweed or lemna, water lentils are gaining popularity in the wellness world due to their ability to be sustainably produced and their surprising health benefits when added to your daily diet (16).
The polyphenols found in this aquatic plant include quercetin, luteolin, and apigenin, which provide a host of benefits that can improve brain health and function, such as nervous cell protection, enhanced cognition, and improved sleep quality (16).
Leafy greens are a tried and true option for packing more polyphenols into your day.
Spinach happens to be a leafy green vegetable with one of the highest phytonutrient contents available, providing approximately 119 mg of polyphenols per 30 g (1 cup) serving (17). The primary polyphenols found in spinach are flavonols, which are particularly good at preserving your long-term eye health and vision (17).
However, spinach isn’t the only leafy green packed with polyphenols! Here are a few more vegetables you can choose to add to your day:
Cocoa is one the most popular foods available with a high polyphenol content—6 to 8% of its dry weight.
Why wouldn’t it be? Cocoa is delicious!
Research suggests that flavanols contained in cocoa may benefit brain health. These phytochemicals ease inflammation in blood vessels and arteries, which improves blood flow to the brain. As a result, polyphenols in cocoa can enhance cognitive functions, such as working memory and attention span (18).
Turmeric root contains the unique polyphenol compound, curcumin. Curcumin is one of the most potent polyphenols available and has been used as a form of Ayurveda medicine for thousands of years due to its powerful health benefits. These include balancing metabolism and energy production and easing inflammation associated with pain (i.e., arthritis) and depression symptoms (19).
ARE YOU GETTING ENOUGH DAILY POLYPHENOLS?
Polyphenols are outstanding plant-based chemical compounds known for their antioxidative and regenerative properties. Due to their vast benefits for your overall health, it's essential to ensure you're eating the recommended daily amount of phytonutrients every day.
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