What are the health benefits of Polyphenols?

Polyphenols are a type of micronutrient with antioxidant effect found in plants. They can neutralise free radicals, which lowers inflammation and oxidative stress.

A lack of polyphenols isn’t associated with specific side effects. But they’re regarded as “lifespan essentials” for their potential to reduce your risk of chronic diseases.

Studies show that people who have polyphenol-rich diets — consuming more than 650 milligrams per day — have lower death risks than those who get less than 500 milligrams per day.

Advantages of Polyphenols

Including foods high in polyphenols in your diet has many health advantages.

• Improving Heart Health: Research shows polyphenols can help manage blood pressure levels and keep your blood vessels healthy and flexible, promoting good circulation. They also help reduce chronic inflammation, another risk factor for heart disease. By lowering blood pressure, raising cholesterol, and strengthening blood vessel activity, they may benefit cardiovascular health.

• Brain Health: They could guard against neurodegenerative illnesses and enhance brain function.

• Lowering Your Diabetes Risk: Polyphenols can reduce and help control your blood sugar levels. They also stimulate your body’s release of insulin, a hormone that signals your body to use sugars efficiently. These effects can lower your insulin resistance — a condition where your body doesn’t respond properly to the hormone. 

  Maintaining low insulin resistance and healthy blood sugar levels reduces your risk of conditions like obesity and diabetes.

• Anticancer Properties: Polyphenols’ antioxidant and anti-inflammatory effects could lower your risk of cancer. It has been demonstrated that some polyphenols prevent the growth and division of cancer cells; Studies show that polyphenols may even block tumor growth and kill active cancer cells. 

• Raising Immunity: Research shows that polyphenols can activate your immune system to fight off infection and disease. Polyphenols also promote good bacteria growth in your gut and limit harmful bacteria;This effect supports good digestion, but a healthy balance of bacteria is also essential to strong immune system function. 

Weight Management:

By altering metabolism and preventing fat from accumulating, polyphenols can help with weight management.

Foods High in Polyphenols:

Plants naturally contain polyphenols, which are well-known for their antioxidant capabilities and possible health advantages. What foods are very high in polyphenols?

Dark Chocolate with cacao:

Flavonoids, a kind of polyphenol, are abundant in dark chocolate and cocoa, particularly when the cocoa concentration is 70% or more.

• Spices: Dried peppermint, cocoa powder, star anise, and cloves are a particularly good source of polyphenols.

• Berries: The Anthocyanins found in blueberries, strawberries, blackberries, and raspberries are among the best sources of polyphenols and are pigments responsible for the rich red colour. Polyphenols are abundant in cherries, particularly the dark-colored varieties like tart and sweet cherries. Quercetin, are present in cherries, alongside hydroxycinnamic acids
  (Neochlorogenic and chlorogenic acids ). Another great food that is full of polyphenols is strawberries. Among the main polyphenols found in strawberries are Ellagic acid renowned for its anti-carcinogenic and antioxidant qualities; alongside the flavonols ( kaempferol and quercetin) which have anti-inflammatory and other health advantages.

• Seeds and Nuts: Almonds, walnuts, pecans, and hazelnuts are good sources of polyphenols.

• Legumes and Beans:Polyphenol content is high in black beans, kidney beans, and other dark-colored beans.

• Fruits: Fruits high in polyphenols include grapes, cherries, plums, and apples. Red fruits or purple fruits usually have higher polyphenol content.

• Vegetables: Broccoli, artichokes, spinach, and red onions are excellent providers of polyphenols.

• Olive Oil and Olives:The health advantages of olives and extra virgin olive oil are partly attributed to their high polyphenol content.

• Red Wine: Red wine is recognised for having a high polyphenol content, especially Cabernet Sauvignon and Pinot Noir.

• Black and green teas: Black and green tea are both high in the polyphenols called theaflavins and catechins, respectively.

• Coffee: One important source of polyphenols, especially chlorogenic acid, is coffee.

• Herbs: Herbs rich in polyphenols include thyme, oregano, and rosemary.

By increasing the variety of foods you eat, you can take advantage of polyphenols' ability to promote general health and wellbeing; There are lots of delectable possibilities, ranging from berries and green tea to spices and dark chocolate.