Why you need more polyphenols now

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Polyphenols and their impact on human health

Polyphenols are natural compounds found in many foods like vegetables, berries, fruits, green tea, wine, and spices. They are broadly categorized into flavonoids and non-flavonoids, each offering unique health benefits.  They give fruits, berries, and vegetables their vibrant colors, and contribute to the bitterness, astringency, flavor, aroma, and oxidative stability of the food. 

Health Benefits of Polyphenols.

Antioxidant Properties: 
Polyphenols are powerful antioxidants that neutralize harmful free radicals in the body, reducing oxidative stress and potentially lowering the risk of chronic diseases such as heart disease and cancer. Your body produces some antioxidants, but some are not. As we get older, our body makes fewer antioxidants, so eating foods with polyphenols becomes even more important. Since antioxidants significantly delay the aging process by fighting free radicals, losing your body's antioxidant defense could speed up aging.

Anti-Aging and Metabolic Health: 
Improving bone metabolism, reducing your risk for osteoporosis.¹
Supporting normal blood sugar levels, stabilizing fat metabolism and reducing insulin resistance, thereby lowering your risk for Type 2 diabetes."²

Anti-Inflammatory Effects: 
Many polyphenols can reduce inflammation in the body. This is helpful for conditions like arthritis and digestive problems.

Cardiovascular Health: 
Eating foods rich in polyphenols is good for your heart. For example, the polyphenols in berries and green tea can improve how your blood vessels work and lower blood pressure.^3,4
Flavonoid polyphenols help to reduce the clumping of platelets in your blood and improve the function of your cells that line your arteries and veins. ⁵

Digestive Health: 
Polyphenols can positively influence gut microbiota composition, promoting the growth of beneficial bacteria and enhancing gut health. ^6,7,8

Neuroprotective Effects: 
Some polyphenols, like those in green tea and cocoa, may improve cognitive function and protect against neurodegenerative diseases like Alzheimer's. ^{9, 10}

Fighting Cancer: 
Compounds such as curcumin, quercetin, and resveratrol can mimic or inhibit estrogen action, thereby influencing cancer progression and development. ¹¹

Hormone Balance: 
Polyphenols like apigenin, genistein, and daidzein can affect hormone levels in the body, which is important for overall health. ¹²

The important factor is bioavailability.

Polyphenols fall into two categories, some can be dissolved in fat and others in water. Our body needs both types to protect our cells fully since the interior of your cells and the fluid between them are composed of water, while the cell membranes themselves are mostly made of fat. ¹³ To get the most benefit from polyphenols, it's important to eat them with some healthy fats.

Our bodies make some antioxidants on their own, but we need to get others from food. Polyphenols are one type of antioxidant we can only get from what we eat.

In other words, to improve bioavailability, our diet must include healthy fats. We wrote about which fats and how to use them correctly here.

How to Getting More Polyphenols:

1. Eat more a variety of vegetables, berries, fruits and spices.

2. Choose organic foods when possible, as they often have more polyphenols.

3. Remember that fruits berries and also contain sugar, so eat them in moderation. And remember the glycemic load index. Using it, you can determine which vegetables, berries and fruits will cause less spikes in blood sugar.

4. Spices are a great source of polyphenols and can be added to many dishes.

By including a mix of polyphenol-rich foods in your diet, you can enjoy many health benefits. Scientists are still learning about polyphenols, but the evidence so far shows they're very good for our health.

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Kos, healthy living researcher.

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