Polyphenols are found abundantly in fruits, vegetables, tea, coffee, red wine, dark chocolate, and certain whole grains and legumes.
Polyphenols are naturally occurring compounds found predominantly in plant-based foods. Valuable for their antioxidant properties, these micronutrients are the subject of much research, highlighting their potential in disease prevention and health promotion.
Polyphenols are found abundantly in fruits, vegetables, tea, coffee, red wine, dark chocolate, and certain whole grains and legumes. They are categorized into several classes, including flavonoids, phenolic acids, polyphenolic amides and others – each with distinct benefits.
HEALTH BENEFITS
Antioxidant properties. Polyphenols neutralize free radicals, reducing oxidative stress and preventing cellular damage.
Anti-inflammatory effects. Polyphenols modulate inflammatory pathways to reduce the production of pro-inflammatory mediators, beneficial to conditions like arthritis and metabolic syndrome.
Cardiovascular health. Regular consumption of polyphenol-rich foods is associated with improved heart health. They help lower blood pressure, reduce “bad” LDL cholesterol levels and improve endothelial function, thereby decreasing the risk of atherosclerosis and coronary heart disease.
Metabolic benefits. Polyphenols may aid in managing obesity, improving insulin sensitivity and regulating glucose metabolism, thereby assisting in diabetes management.
Neuroprotective effects. Polyphenols may protect against neurodegenerative diseases by reducing oxidative stress and inflammation in the brain. They also promote cognitive function and may delay the onset of diseases like Alzheimer’s and Parkinson’s. Diets rich in polyphenols, such as the Mediterranean diet, are associated with a reduced risk of dementia.
Cancer prevention. Certain polyphenols have been shown to inhibit the proliferation of cancer cells and induce apoptosis, a form of programmed cell death that occurs in multicellular organisms and is necessary for the maintenance of healthy tissues. They may also prevent tumor growth and metastasis, contributing to cancer-prevention strategies.
DIETARY SOURCES
Fruits Blueberries, strawberries, raspberries, apples, grapes, cherries, pomegranates
Vegetables Spinach, onions, broccoli, artichokes
Beverages Green tea, black tea, coffee, red wine
Nuts and seeds Walnuts, almonds, flaxseeds, sesame seeds
Legumes and whole grains Soybeans, black beans, oats, whole wheat
Spices and herbs Turmeric, cinnamon, cloves, oregano
POLYPHENOL SUPPLEMENTS
For optimal health, it’s advisable to consume a range of polyphenol-rich foods daily, but supplements can be a support for those who may have difficulty getting sufficient amounts through diet alone. Some of the most researched polyphenol supplements include grape seed extract, green tea extract and resveratrol, which supports cardiovascular, metabolic and cellular health.
Other options include curcumin from turmeric, quercetin, and blueberry or bilberry extracts, which support brain and eye function through their anthocyanin content. Artichoke leaf extract, containing chlorogenic acid, is commonly used for liver and cholesterol support.
Army veteran Jennifer Campbell is a certified personal trainer with a master’s degree in nutrition education. She is past commander of the California Legion’s 24th DiStrict and Hollywood Post 43.
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