Polyphenols

    Polyphenols are naturally occurring compounds found in a wide variety of plant foods. They're responsible for the vibrant colors of many fruits and vegetables, and they're also found in abundance in certain beverages like tea and wine. But polyphenols aren't just there for show; they're packed with health benefits. One of the key benefits of polyphenols is their antioxidant properties. Antioxidants help protect our cells from damage by free radicals, unstable molecules that can cause oxidative stress and contribute to chronic diseases like heart disease, cancer, and dementia.

THE BENEFITS OF POLYPHENOLS

-Reduces inflammation

-Combats oxidative stress

-Feeds the gut microbiome

-Lowers blood sugar levels

-Lowers your risk of heart disease

-Fights against cancer

-Promotes good gut health

Improves brain health and cognitive function

 

HOW TO INCORPORATE MORE POLYPHENOLS INTO YOUR DIET

    Fortunately, polyphenols are found in a wide variety of delicious foods and beverages. Berries, cherries, plums, and black grapes are particularly rich in polyphenols. So are green tea, red wine, dark chocolate, and extra virgin olive oil.

In terms of vegetables, artichokes, red onions, spinach, and broccoli are good sources. And let's not forget about spices and herbs; cloves, peppermint, and star anise are among the richest sources of polyphenols.

Here's a list of important polyphenols for gut health and where we can find them

NAME	PROPERTIES	SOURCES
Flavonoids	Prebiotic	Fruits & vegetables, berries, citrus fruits, onions, broccoli, cocoa
Resveratrol	Antiinflammatory Improve gut barrier function	Grapes, berries, acai
Catechins	Prebiotic	Green tea
Anthocyanins	Prebiotic	Dark-colored fruits & vegetables blueberries, blackberries, red cabbage
Ellagic acid	Antiinflammatory Prebiotic Antioxidant	Strawberries, raspberries, pomegranates, walnuts
Tyrosol and hydroxytyrosol	Antioxidant Antiinflammatory Prebiotic	Olives and extra virgin olive oil
Isoflavones, such as genistein & daidzein	Prebiotic Inhibition of harmful bacteria	Soy products, such as tofu, & tempeh
Glucosinolates	Anticancer Antiinflammatory	Cruciferous vegetables, such as broccoli, cauliflower, cabbage, kale, bok choy, rocket, Brussel sprouts, watercress, & radishes
Curcumin	Antiinflammatory	Turmeric (Curcuma longa)

 

To include more polyphenols in your diet, you can:

- Eat more fruits and veggies

- Choose whole grains

- Drink green tea and Other herbal teas

- Eat nuts and seeds regularly

- Season your dishes with herbs and spices

- Enjoy a piece of dark chocolate (at least 85% cocoa)