Polyphenols: Powerful Plant Chemicals to Support Your Health
Plant-based foods deliver a steady stream of polyphenols, which can support your health and wellness in many ways.
Polyphenols are some of the best things you can consume on a daily basis if you want to live a long and healthy life. They can reduce inflammation, improve heart health, and enhance brain function.
Polyphenols can even make you more resistant to certain types of cancer.
Best of all, you can find them in a wide range of fruits, vegetables, and herbs. Coffee, tea, and red wine are also rich in polyphenols.
What are Polyphenols?
Polyphenols are naturally occurring compounds found in many types of plants. They are known for their antioxidant properties, which means they help protect the body from damage caused by free radicals.
Free radicals are unstable molecules that can damage our cells over time, leading to aging and various diseases. By neutralizing these harmful molecules, polyphenols play a crucial role in maintaining overall health and preventing premature aging.
Polyphenols defend plants against everything from pests to diseases to UV radiation. So it's no surprise they're also good for us humans.
Fun fact: Polyphenols are often referred to as "phytonutrients." Phyto means plants, and nutrients are essential substances our bodies need to function properly.
So you might think of polyphenols as plant-based medicine.
Some Well-Studied Polyphenols and Their Sources
Scientists have identified more than 8,000 polyphenols in plants, and that probably only scratches the surface. Here are some you've probably heard about in the past.
Quercetin: Found in apples, onions, and green tea. Quercetin has anti-inflammatory properties and might help reduce blood pressure and allergy symptoms.
Resveratrol: Found in red wine, grapes, berries, and peanuts. Resveratrol can improve cardiovascular health and also has anti-aging properties.
Curcumin: Mainly found in turmeric. Curcumin has potent anti-inflammatory and antioxidant effects, and may help with joint pain, improve brain function, and support heart health.
Catechins: Found in green tea, apples, berries and more. Catechins have been shown to help with weight management and improve brain function, among other benefits.
Health Benefits of Polyphenols
An entire book could be written about the health benefits of polyphenols. These beneficial plant chemicals offer protection from nearly all diseases that can affect humans.
Here are some of their most important health benefits:
Antioxidant: Polyphenols can protect our cells from oxidative stress and damage.
Anti-Inflammatory: They can reduce inflammation, which is linked to many chronic diseases and ailments, including cancer.
Heart Health: Polyphenols can improve blood vessel function and lower blood pressure.
Anti-Cancer: They may reduce the risk of certain cancers by protecting DNA from damage and inhibiting tumor growth.
Cognitive Health: Polyphenols can support brain function and may reduce the risk of neurodegenerative diseases like Alzheimer's.
What the Science Says About Polyphenols
According to a report published in the journal Oxidative Medicine and Cellular Longevity, the regular consumption of polyphenols could protect you from various diseases.
To quote that report:
"Epidemiological studies have repeatedly shown an inverse association between the risk of chronic human diseases and the consumption of polyphenolic rich diet."
The report concludes by stating:
"Polyphenols or polyphenol rich diets provide significant protection against the development and progression of many chronic pathological conditions including cancer, diabetes, cardio-vascular problems and aging."
You read that right. Plant-based polyphenols can guard against everything from cancer to diabetes, while also helping you live a longer life.
A clinical review published in the International Journal of Molecular Sciences listed some additional health benefits:
"A broad spectrum of health-promoting properties of plant polyphenols comprises antioxidant, anti-inflammatory, anti-allergic, anti-atherogenic, anti-thrombotic, and anti-mutagenic effects."
A similar review published in the Journal of Food Biochemistry noted that:
"Polyphenols in the diet also help to improve lipid profiles, blood pressure, insulin resistance, and systemic inflammation."
This is only a sliver of a much bigger body of research. A PubMed search for the phrase "polyphenols benefits" produces more than 5,000 results, including many research studies.
The Richest Sources of Polyphenols
Polyphenols can be found in a wide range of plant-based foods, including the following.
Cloves: This spice is at the top of the list, delivering one of the highest concentrations of polyphenols.
Flaxseeds: Besides being high in fiber and omega-3 fatty acids, flaxseeds are also rich in polyphenols, particularly lignans.
Cocoa Powder and Dark Chocolate: The higher the cocoa percentage in dark chocolate, the more polyphenols it contains. So reach for something 70% or higher.
Berries: All berries are good sources of polyphenols, but some standouts include chokeberries, elderberries, and blueberries.
Nuts: While most nuts contain polyphenols, chestnuts and hazelnuts are particularly rich sources.
Vegetables: Artichoke, red onion, spinach, and broccoli are among the vegetables with the highest polyphenol content.
Soy: Soybeans and soy products like tempeh and tofu are rich in polyphenols, particularly isoflavones.
Black and Green Tea: Both varieties of tea are packed with polyphenols, especially catechins.
Coffee: This popular beverage is another good source of polyphenols, particularly chlorogenic acid.
Want to bring more polyphenols into your diet? Consume more plant-based foods.
It's really that simple. Almost every plant you eat contains some level of polyphenols, though the sources listed above deliver the most.