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Polyphenols are pigment-based compounds found in seeds, plants and berries.

These plant-based compounds have been shown to trigger mechanisms when polyphenol-rich foods are consumed that benefit health in several ways.

With more than 8000 types identified, they act mainly as antioxidants neutralising harmful free radicals that would otherwise increase the risk of degenerative diseases such as diabetes, cancer, osteoarthritis and heart disease.

Below we’ll see a few of their many benefits and why they are essential for healthy living.

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Anti-Allergy Action

Polyphenols inhibit histamine release and alleviate atopic skin inflammation associated with allergies.

Numerous studies have demonstrated the anti-allergic properties of polyphenols in apples, green tea and pine bark. 

Participants in the study who were supplemented with 200mg of apple polyphenol demonstrated better improvements in these symptoms compared to a placebo.

In a separate study, supplementation with apple polyphenols was shown to reduce symptoms such as skin inflammation, cracking and itching associated with hay fever.

Other studies show that Polyphenols in traditional wild apples reduce sneezing attacks and nasal discharge in people with persistent allergic rhinitis.

Antioxidant Effect

Polyphenols are considered highly antioxidant, reversing damage in the cells caused by environment, lifestyle and ageing. 

Oxidative stress is a naturally occurring process that happens in the body during metabolic processes that produce free radicals.

It can be triggered by the environment, lifestyle choices (like diet) and ageing. 

This oxidative stress is responsible for a diversity of chronic diseases due to its capacity of breaking down the cells causing DNA damage, which consequently will trigger an immune response in the body that will start to combat itself.

Unless they are neutralised by antioxidants. 

When free radicals and antioxidant levels are balanced, the oxidative stress of the cells is reduced and the probability of developing a chronic disease decreases.

Microbiome Benefits

Recent research has documented the powerful effects of polyphenols on digestive health.

Due to their poor absorption, polyphenols provide a variety of benefits in the large intestines.

Studies have suggested that polyphenols’ antibacterial effect is selective upon harmful bacteria only, promoting beneficial bacteria on the other hand.

They promote beneficial bacteria by acting as a prebiotic, feeding them so they can keep producing short-chain fatty acids, which boost immune activity and influence hormones. 

Heart & Circulatory Health

In addition to their antioxidant benefits that are considered protective against the hardening of arteries, research has shown that polyphenols can also have beneficial effects on cholesterol often linked to negative outcomes.

Blood Glucose Management

Polyphenols have been shown to improve the activity of insulin, balancing the glucose levels in the blood and adequately supplying the cells with glucose.

This is connected to the amount of excess glucose that is transformed into triglycerides and stored as fat deposits in the body. 

Studies suggest that the conversion of glucose to triglycerides is halted, reducing the accumulation of visceral fat.

Sports Performance

Polyphenols are considered to promote recovery from exercise and, similarly, research has shown that fatigue induced by multiple sustained efforts was reduced.

This may allow athletes to train harder and require less recovery time.

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

There are no contraindications to the inclusion of polyphenol-rich foods into a healthy diet – it’s safe for most people, including children, as long as food allergies and certain restrictive medical conditions are out of the picture.

Despite offering many health benefits, excessive amounts of polyphenols may have adverse effects.

Some supplements may contain higher quantities of polyphenols than would be consumed in a healthy diet and must be taken in moderation.

The American Journal of Clinical Nutrition has reported that a high dose of one particular polyphenol caused kidney damage in mice.

The same article also described several other animal studies in which polyphenols led to tumour development and altered thyroid hormone production.

Some polyphenol-rich foods may also interfere with the absorption of certain nutrients, as is the case with iron from plant-based foods and tea.

The interaction of grapefruit juice with multiple medications is also widely known and may be related to a type of polyphenol found in grapefruit juice. Moderation is always the key!

Final Thoughts

Plenty of research has shown polyphenols can benefit health in many ways.

Eating a variety of foods in the different colours of the rainbow will help you to get the right amount of polyphenols for optimal health.

When this is just not an option, a food supplement may be a useful alternative.

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The post Polyphenols: A Powerful Ingredient for a Healthy Living first appeared on Fit as a Fiddle.