What Are Polyphenols?
Polyphenols are a category of compounds naturally found in plant foods. They can act as antioxidants, meaning they can neutralize harmful free radicals that would otherwise damage your cells and increase your risk of conditions like cancer, diabetes, and heart disease
Studies show that polyphenols are powerful antioxidants. In this role, they prevent or reverse damage in your cells caused by aging, the environment, and your lifestyle. Over time, this damage is linked to an increased risk of many chronic diseases.
Why you need polyphenols
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.
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. Many plant foods are naturally rich in polyphenols. Including a variety of these foods in your diet is a great strategy to boost your intake of these beneficial nutrients.
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. 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.
Food’s high in polyphenols
blueberries – 560 mg polyphenols
blackberries – 260 mg polyphenols
strawberries – 235 mg polyphenols
red raspberries – 215 mg polyphenols
black currants – 758 mg polyphenols
plums – 377 mg polyphenols
sweet cherries – 274 mg polyphenols
apples – 136 mg polyphenols
hazelnuts, with 495 mg polyphenols
almonds, with 187 mg polyphenols
pecans, with 493 mg polyphenols
red wine – 101 mg polyphenols per 100 mL
black tea – 102 mg polyphenols per 100 milliliters (mL)
green tea – 89 mg.
