When routinely ingested, plant compounds known as
polyphenols have various health benefits. It's a micronutrient that comes from
eating foods that are made of plants. Numerous foods, plants, and spices contain
polyphenols. Berries, green tea, dark chocolate, and red wine are among the
foods that are highest in polyphenols. By the food, its origin, maturity, and
the methods used for cultivation, transportation, storage, and preparation, the
quantity and kind of polyphenols it contains can vary. Although
polyphenol-containing supplements are also available, eating foods high in
polyphenols is still the most advantageous option.
Which Kinds Of Polyphenols Are There?
Polyphenols come in over 8,000 different varieties and can
be divided into four major groups:
Flavonoids
Approximately 60% of all polyphenols are flavonoids.
Quercetin, kaempferol, and catechins are a few examples. Dark chocolate,
apples, onions, and red cabbage are among the foods that frequently include
them.
Phenolic Acids
Approximately thirty per cent of all polyphenols are
phenolic acids. Lignans and stilbenes are two examples. Typically, fruits,
vegetables, nuts, and whole grains contain them.
Polyphenolic Amides
These consist of avenanthramides, which are present in oats,
and capsaicinoids, which are often found in bell peppers and jalapeños.
Additional Polyphenols
These comprise resveratrol found in red wine, curcumin found
in turmeric, ellagic acid found in berries, and lignans found in whole grains,
flax seeds, and sesame seeds.
Advantages Of Polyphenols For Health
Polyphenols' function as antioxidants accounts for the
majority of their health advantages. Antioxidants aid in shielding cells from
harm brought on by free radicals. Radiation, air pollution, smoking, normal
cell functions, and chemical exposure create highly reactive oxygen molecules
known as free radicals.
Consuming adequate antioxidants is assumed to assist in
maintaining the health of your body's cells and reduce your chance of
developing certain illnesses.
Reduced Levels of Blood Sugar
Blood sugar levels can be maintained within a healthy range
by polyphenols.
According to some studies, drinking coffee every day may
lower a person's risk of diabetes by as much as 8%. Berries and grapes contain
anthocyanins, another polyphenol linked to a decreased risk of type 2 diabetes
and improved management of the condition. These polyphenols are thought to
lower blood sugar levels by:
- Preventing free radical oxidation of the pancreatic cells
that produce insulin
- Lowering the degree of inflammation
- Limiting the complete digestion of simple carbohydrates and
starches helps avoid blood sugar spikes.
Boost Your Sensitivity To Insulin
Lack of insulin is one of the possible causes of type 2
diabetes. The cells in your system become less sensitive to the insulin hormone
when you become insulin resistant. Consequently, glucose has a longer half-life
in the circulation.
Enhancing the sensitivity of the cells to insulin
facilitates the uptake of more glucose from the bloodstream and maintains blood
sugar levels within a normal range.
The individuals with insulin resistance, the polyphenols in
cranberries and strawberries significantly improved insulin sensitivity.
Reduced Risk of Cancer
Polyphenols are believed to play a role in the decreased
cancer risk associated with plant-based diets. Polyphenols may lower the risk
of certain cancers, including:
- Colon cancer
- Cancer of the prostate
- Skin cancer (epithelial)
- Endometrial cancer, or cancer of the uterine lining
- Breast cancer
It is thought that polyphenols may reduce the likelihood of
cells mutating due to damage and developing into cancer, as antioxidants aid in
preventing cell damage. Flavonoids, a type of polyphenol, may help regulate the
growth of tumor cells and indicate cell death to eliminate malignant cells.
Reduce Inflammation
Heart disease, diabetes, cancer, and autoimmune illnesses
are just a few of the ailments that are associated with a higher chance of
developing chronic inflammation.
Throughout life, chronic inflammation contributes to the beginning
of several diseases.
The impact of polyphenol lignans on the body's inflammation
showed that an individual's inflammatory signs decreased with increased lignan
concentration.
Boost Cardiovascular Health
Increasing the amount of polyphenols in your diet may help
protect your heart and reduce your chance of developing cardiovascular
problems. Polyphenols may reduce several heart disease risk factors, such as:
- Reduced arterial pressure
- Reduce harmful cholesterol or LDL.
- Increase the "good" (HDL) cholesterol
- might stop blood clots
Flavonoids, lignans, and resveratrol have all been connected
to a decreased risk of heart disease. The benefits of resveratrol for heart
health have only sometimes been demonstrated. That may be because red wine
contains alcohol and is often consumed in smaller quantities than other meals
and beverages high in antioxidants.
Activate Brain Activity
Polyphenols may improve brain health and offer protection
against neurodegenerative illnesses like Alzheimer's. Potent polyphenol
curcumin, which is present in turmeric, may have an impact on neurodegenerative
(brain) illnesses such as Alzheimer's. Those who drank green tea instead of
coffee or black tea as older individuals had a lower risk of cognitive
deterioration. The advantages for brain health stem from enhanced blood flow to
the brain and antioxidant effects.
How Much Polyphenol Should You Consume Each Day?
To help avoid chronic illness, consuming one to two grams of
polyphenols each day is ideal. However, who needs to monitor yet another
statistic every day? Selecting the perfect diet rich in phytonutrients is fine,
as any plant-based food will include certain plant chemicals. You should be
fine as long as you get your fill from various plant-based foods throughout the
day, including some exceptionally high in polyphenols.
Foods That Are Rich In Polyphenols
Fruits
- Berries
- Apples
- Apricots
- Grapes (especially the purple grape, seeded variety)
- Black and red currants
- Cherries
- Grapefruit
- Lemon
- Peaches
- Pomegranates
- Nectarines
- Pears
- Pomegranate
- Plums
- Strawberries
Vegetables
- Broccoli
- Carrots
- Asparagus
- Potatoes
- Lettuce
- Red and yellow onions
- Spinach
- Shallots
Legumes
- Black beans
- Tofu
- Soybean
- White beans
Nuts and seeds
- Flax seeds
- Almonds
- Walnuts
- Hazelnuts
- Pecans
- Sesame seeds
Grains
- Oats
- Rye
- Whole wheat
Herbs and spices
- Cloves
- Cinnamon
- Cumin
- Basil
- Parsley
- Peppermint
- Dried spearmint
- Rosemary
- Sage
- Thyme
- Turmeric
Others
- Red wine
- Tea
- Coffee
- Cocoa powder
- Ginger
- Green tea
- Olives
- Olive oil
- Rapeseed oil
- Vinegar
In Summary
In addition to boosting your overall health, eating a wide range of polyphenol-rich foods from each of these four categories will also provide a wealth of other vital vitamins, minerals, and other nutrients. Many plant foods contain polyphenols, which are beneficial substances that fall into the following categories: flavonoids, phenolic acid, polyphenolic amides, and other polyphenols.
They may prevent blood clots, heart disease, and some types of cancer and enhance brain function, blood sugar regulation, and digestion. To determine the safe and adequate amounts of polyphenol supplements, more research is required. Consequently, to increase your consumption of these beneficial chemicals for the time being, it is advisable to rely on foods rather than pills.
Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.
