What Are Polyphenols & Why Do You Need Them?

Polyphenols give fruits and vegetables their vibrant rainbow of colors.

They are phytochemicals that are found abundantly in natural plant food sources, which have antioxidant properties. Many of them also have anti-inflammatory properties. There are over 8,000 identified polyphenols found in foods such as tea, wine, chocolates, fruits, vegetables and extra virgin olive oil.

Many of these polyphenols have been identified and investigated, but we still have not unveiled their full potential.

Antioxidants as a group help protect the cells in your body from free radical damage, thereby controlling the rate at which you age. If your body does not get adequate protection, free radicals can become rampant, causing your cells to perform poorly. This can lead to tissue degradation and put you at risk of diseases, such as heart disease, cancer and Alzheimer’s.

Types of Polyphenols:

Polyphenols can be further broken down into four categories:

1. Flavonoids, which have both antioxidant and anti-inflammatory properties, found in fruits, vegetables, legumes, red wine, and green tea

2. Stilbenes, found in red wine and peanuts (resveratrol is the most well known).

3. Lignans, found in seeds, such as flax, legumes, cereals, grains, fruits, algae and certain vegetables .

4. Phenolic acids, such as hydroxybenzoic acids, found in tea and hydroxycinnamic acids found in cinnamon, coffee, blueberries, kiwis, plums, apples and cherries.

The Role of Polyphenols in Plants and Humans:

Polyphenols give fruits, berries, and vegetables their vibrant colors and also contribute to the bitterness, astringency, flavor, aroma and oxidative stability of the food. In the plant, they protect against ultraviolet radiation, pathogens, oxidative damage and harsh climatic conditions.

In the human body, polyphenols have diverse biological properties, including:

1. Fighting cancer cells and inhibiting angiogenesis (the growth of blood vessels that feed a tumor)
2. Fighting free radicals, and reducing the appearance of aging
3. Reducing inflammation
4. Protecting your cardiovascular system
5. Protecting your skin against ultraviolet radiation
6. Promoting brain health and protecting against dementia
7. Supporting normal blood sugar levels
8. Promoting normal blood pressure

How to Optimize the Polyphenol Content of Your Diet:

By far the most studied and understood polyphenol group are the flavonoids, which are compounds found in red wine and dark chocolate. However, no one polyphenol is necessarily better than the rest.

To optimize the benefits of these natural health boosting agents, it’s important to eat a wide variety of foods that are rich in polyphenols. High-quality seasonings, raw fruits, vegetables and seeds are among the richest sources.

Eating a diet rich in healthy fats will optimize the amount of polyphenols that your body can absorb.

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