What are Polyphenols and Why you should be Consuming them for Overall Good Health?

 Polyphenols are a class of naturally occurring compounds that are found in a wide range of plant-based foods, such as fruits, vegetables, nuts, seeds, and herbs. These compounds are known for their potent antioxidant and anti-inflammatory properties, which have been linked to a range of health benefits.

There are over 8,000 identified polyphenols, which can be broadly classified into four main groups: flavonoids, phenolic acids, stilbenes, and lignans. Each of these groups contains a diverse range of compounds, many of which have unique health benefits.

Of all the polyphenols, some of the most potent include:

1. Epigallocatechin gallate (EGCG): Found in green tea, EGCG is a potent antioxidant that has been shown to have anti-cancer properties.

2. Resveratrol: Found in red wine, grapes, and some berries, resveratrol has been shown to have anti-inflammatory and anti-cancer properties.

3. Curcumin: Found in turmeric, curcumin has been shown to have potent anti-inflammatory and antioxidant properties.

4. Quercetin: Found in apples, onions, and green tea, quercetin has been shown to have potent antioxidant and anti-inflammatory properties.

5. Anthocyanins: Found in berries, cherries, and grapes, anthocyanins have been shown to have potent antioxidant properties.

6. Catechins: Found in tea, cocoa, and some fruits, catechins have been shown to have anti-inflammatory and anti-cancer properties.

To incorporate more polyphenols into your diet, try eating a variety of plant-based foods. Here are some foods that are particularly high in polyphenols:

1. Berries: Blueberries, raspberries, strawberries, and blackberries are all high in anthocyanins.

2. Green tea: Green tea is particularly high in EGCG.

3. Dark chocolate: Dark chocolate is high in flavanols, which are a type of flavonoid.

4. Red wine: Red wine is high in resveratrol.

5. Nuts: Walnuts, pecans, and hazelnuts are all high in polyphenols.

6. Spices: Turmeric, cinnamon, and cloves are all high in polyphenols.

By incorporating more polyphenol-rich foods into your diet, you can reap the many health benefits associated with these potent compounds. As with all things, moderation is key, so aim for a balanced diet that includes a variety of foods.

Follow this link to a Brilliant Berry smoothie that will offer amzing anti-inflamatory and antioxidant effects for your body.

Reach out to find out.

Matt Battle

Sources:

1. Polyphenols: food sources and bioavailability – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/

2. Health benefits of polyphenols: A review – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

3. Health effects of green tea catechins in obese and diabetic individuals: A systematic review and meta-analysis – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204375/

4. Resveratrol as an Anti-Inflammatory and Anti-Aging Agent: Mechanisms and Clinical Implications – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164849/

5. Curcumin, Inflammation, and Chronic Diseases: How Are They Linked? – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

6. Quercetin and its anti-allergic immune response – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6261430/