Polyphenols

You know those people who seem to have boundless energy, glowing skin, and a spring in their step no matter what? The ones who just seem to radiate good health and vitality?

Well, I think I know their secret!

In fact, I'm willing to bet they have one thing in common - they're getting plenty of polyphenols in their diet.

Polyphenols are a large class of compounds—over 8,000 identified—that plants produce primarily as a kind of defence mechanism against UV radiation and pathogens. These compounds contribute significantly to the flavors, colors, and many of the health benefits found in plant-based foods.

Polyphenols are divided into several subfamilies, including flavonoids, phenolic acids, and lignans. You may be familiar with some of these, like resveratrol in red grapes, epigallocatechin-3-gallate (EGCG) in green tea, and curcumin in turmeric.

These powerful plant compounds are quickly becoming the darlings of the health and wellness world - and for good reason.

Polyphenols reduce inflammation and oxidative stress  

You see, polyphenols are renowned for their potent antioxidant and anti-inflammatory properties. By neutralizing those pesky free radicals and dramatically lowering key inflammation markers like C-reactive protein and interleukin-6, they can help protect us from a whole host of chronic diseases including heart disease, type 2 diabetes, certain cancers, and even neurodegenerative conditions.

Polyphenols may prevent cancer

Research suggests that polyphenols could play a key role in preventing cancer. How? They fight cancer cells on multiple fronts—by slowing their growth, blocking tumor development, cutting off blood supply to tumors, and reducing inflammation.

But the benefits of polyphenols don't stop there.

Polyphenols and your heart

Polyphenols are nature's multitasking marvels when it comes to heart health. They fight inflammation and oxidative stress, support cellular energy production, and improve how cells communicate.

Some polyphenols thin the blood, reducing clot risks, while others (like flavonoids) relax blood vessels, improving blood flow and lowering blood pressure. Additionally, polyphenols help manage cholesterol levels.

Polyphenols and diabetes

Polyphenols are powerful allies in managing blood sugar levels and combating diabetes. They help lower elevated blood sugar levels while enhancing the body's ability to produce insulin quickly and improving its responsiveness to insulin.

Polyphenols also play a crucial role in protecting and supporting the pancreas. They shield insulin-producing pancreatic cells from damage caused by high glucose levels, stimulating their growth and slowing down their natural death process.

Polyphenols and the brain  

And when it comes to brain health, the news is just as promising.

Polyphenols easily cross the blood-brain barrier, unleashing a multitude of benefits once inside. They neutralize harmful free radicals and excess metal ions like copper and iron that can damage brain cells. They also support the brain's natural clean-up process by removing damaged proteins and reducing brain inflammation and stress—key factors in preventing neurodegenerative conditions.

One study found that older adults with mild cognitive impairment experienced improvements in memory, attention, and speed of information processing after supplementing with a polyphenol-rich extract. This research, along with other studies, suggests that polyphenols may not only shield the brain from age-related decline but also promote the growth of new nerve cells.

The list of polyphenol benefits goes on and on. These plant compounds have also been shown to support healthy digestion, strengthen the immune system, and even reduce bone loss.  

But here's the kicker: many of us aren't getting enough polyphenols in our diets. With the processed, nutrient-depleted foods that dominate modern life, our polyphenol intake has taken a nosedive.

And that’s a real shame, because not getting enough polyphenols can shorten a lifespan by making a person more likely to develop one of the chronic diseases mentioned above.

The good news is that polyphenols are easy to incorporate into your daily routine as they're found in all sorts of delicious, everyday foods.

Some of the top polyphenol-rich foods include:

• Berries  

• Grapes

• Coffee

• Green tea

• Apples

• Artichokes

• Mint

• Olives and olive oil

• Dark chocolate

• Walnuts

• Turmeric

• Citrus

• Quinoa

• Oats

So, do you want to supercharge your diet with polyphenols? 

Aim to include at least five servings of fruits and/or vegetables in your daily meals. This habit alone will significantly increase your polyphenol intake. Challenge yourself to eat a variety of colorful foods every day. By consuming foods of different hues, you'll naturally incorporate a wide range of polyphenols, each offering unique health benefits.

You can also consider polyphenol supplements, which provide a concentrated dose of these powerful plant compounds. Just be sure to choose a high-quality, third-party tested brand to ensure purity and potency.

So, are you ready to unlock the incredible health benefits of polyphenols? Start incorporating more of these superstar nutrients into your diet and see how they can transform the way you feel.

This Week’s Recipe:

This Polyphenol-Rich Quinoa Salad is not only full of bright flavors but also loaded with healthy polyphenols from various plant sources. Quinoa forms a solid base and provides beneficial phenolic acids. Adding berries increases the polyphenol content, especially anthocyanins, which are known for their anti-inflammatory and heart-protective properties. Walnuts add ellagic acid and healthy omega-3 fats, while kale brings in flavonoids like quercetin and kaempferol, which support heart health and reduce oxidative stress. Overall, this nutrient-packed salad is a tasty way to increase your polyphenol intake and improve your well-being.

To your health,

Sarah Otto