Most of the health benefits of polyphenols relate to their role as an antioxidant. Antioxidants help protect cells from damage caused by free radicals. Free radicals are highly reactive oxygen molecules produced by normal cell processes, radiation, air pollution, smoking, or chemical exposure. Researchers are still discovering the health benefits of polyphenols, so more research is needed to understand all the benefits this compound could provide.

Here are some of the potential health benefits of polyphenols. Polyphenols may help keep blood sugar levels within a healthy range. One study suggested that regularly consuming tea was associated with a lower risk of developing type 2 diabetes.

The anthocyanins found in berries and grapes are another polyphenol associated with lowering the risk of developing and helping to manage type 2 diabetes. One of the potential causes of type 2 diabetes is insulin resistance. As a result, glucose stays in the bloodstream longer. The researchers found that the polyphenols in strawberries and cranberries effectively increased insulin sensitivity in people with insulin resistance.

Plant-based diets are frequently linked to a lower cancer risk and polyphenols are thought to contribute to that reduced risk.

Research has shown that polyphenols may reduce the risk of developing some types of cancer , such as:. Polyphenols like flavonoids may help control tumor cell growth and signal cell death to remove cancerous cells apoptotic factors.

Chronic inflammation is linked to an increased risk of developing many health conditions, like heart disease, diabetes, cancer, and autoimmune diseases.

One study looked at the effect of polyphenol lignans on inflammatory markers in the body. Adding more polyphenols to your diet may improve your heart health and lower your risk of cardiovascular diseases.

Polyphenols may improve multiple risk factors for heart disease, including:. Resveratrol, lignans, and flavonoids have all been linked to lower heart disease risk. However, it is worth noting that not all studies have shown these benefits. For example, resveratrol has not always been shown to have heart-health benefits.

That could be because red wine is usually consumed in smaller amounts than other antioxidant-rich foods and drinks since it contains alcohol. However, more study is needed. Another study found that older adults who drank green tea were less likely to experience cognitive decline than people who drank coffee or black tea.

The benefits for brain function could be related to the antioxidant effects and improvements in blood flow to the brain. Polyphenols may improve your digestion by promoting the growth of beneficial bacteria in your GI tract while limiting the growth of harmful ones.

Green tea may slow the growth of potentially harmful bacteria like Clostridioides difficile C. diff , Escherichia coli E. coli , and Salmonella typhimurium. The microbiome is the balance of microbes normally present in the digestive tract. So, maintaining a healthy balance of good bacteria is thought to support your overall health.

Polyphenols are found in a variety of plant-based foods. Usually, people have heard of the antioxidants in popular foods like dark chocolate, tea, red wine, coffee, and berries. You may not know polyphenols are also in many other common foods, including:.

Vegetables high in polyphenols include:. Fruits high in polyphenols include:. Grains high in polyphenols include:. Nuts and seeds high in polyphenols include:. Legumes high in polyphenols include:.

Herbs and spices high in polyphenols include:. Other foods and drinks high in polyphenols include:. Eating a balance of polyphenol-rich foods is safe for most people.

Supplements are not regulated by the Food and Drug Administration FDA and they tend to deliver higher doses of polyphenols than what you would get from food. More research is needed to understand the safety and effectiveness of polyphenol supplements.

Be sure to talk with your healthcare provider before taking any new supplements. Many polyphenol-rich foods are high in other compounds, like fiber.

Suddenly increasing your fiber intake can lead to some digestive discomfort, like gas, bloating, and constipation. Lectin is another component of plant-based foods. Some food sources that are high in these proteins are raw legumes and whole grains.

Given lectins' ability to bind to other foods, research suggests that they could disrupt digestion, weaken the intestines, and cause nutrient deficiencies. Polyphenols are compounds naturally found in plant-based foods. Jenner A. Health promotion by flavonoids, tocopherols, tocotrienols, and other phenols: direct or indirect effects?

Antioxidant or not? Am J Clin Nutr 81 S S. McAnulty S. McAnulty L. Khardouni D. Shooter L. Monk J. Effect of daily fruit ingestion on angiotensin converting enzyme activity, blood pressure, and oxidative stress in chronic smokers Free Radic Res 39 Dragsted L. Pedersen A. Hermetter A.

Basu S. Hansen M. Haren G. The 6-a-day study: effects of fruit and vegetables on markers of oxidative stress and antioxidative defense in healthy nonsmokers Am J Clin Nutr 79 Vissers M. Zock P. Leenen R. Roodenburg A. van Putte K. Katan M. Effect of consumption of phenols from olives and extra virgin olive oil on LDL oxidizability in healthy humans Free Radic Res 35 Long L.

Kwee D. The antioxidant activities of seasonings used in Asian cooking. Powerful antioxidant activity of dark soy sauce revealed using the ABTS assay Free Radic Res 32 Lee C. Isaac H. Wang H. Huang S. Cautions in the use of biomarkers of oxidative damage; the vascular and antioxidant effects of dark soy sauce in humans Biochem Biophys Res Commun Richelle M.

Turini M. Guidoux R. Tavazzi I. Metairon S. Fay L. Urinary isoprostane excretion is not confounded by the lipid content of the diet FEBS Lett Rapid preparation of human urine and plasma samples for analysis of F 2 -isoprostanes by gas chromatography-mass spectrometry Biochem Biophys Res Commun Issa A.

Volate S. Wargovich M. The role of phytochemicals in inhibition of cancer and inflammation: new directions and perspectives J Food Compos Anal Duarte T. Review: when is an antioxidant not an antioxidant? A review of novel actions and reactions of vitamin C Free Radic Res 39 Chen Q.

Espey M. Krishna M. Mitchell J. Corpe C. Buettner G. Pharmacologic ascorbic acid concentrations selectively kill cancer cells: action as a pro-drug to deliver hydrogen peroxide to tissues Proc Natl Acad Sci U S A Wake up to flavonoids London Royal Society of Medicine Press.

Pannala A. Singh S. Inhibition of peroxynitrite-mediated tyrosine nitration by catechin polyphenols Biochem Biophys Res Commun Heijnen C. Haenen G. van Acker F. van der Vijgh W. Bast A. Flavonoids as peroxynitrite scavengers: the role of the hydroxyl groups Toxicol In Vitro 15 3 6. Santos M.

Mira L. Protection by flavonoids against the peroxynitrite-mediated oxidation of dihydrorhodamine Free Radic Res 38 Ketsawatsakul U. A reevaluation of the peroxynitrite scavenging activity of some dietary phenolics Biochem Biophys Res Commun Hajji H. Nkhili E.

Tomao V. Dangles O. Interactions of quercetin with iron and copper ions: complexation and autoxidation Free Radic Res 40 Fernandez M. Rocha R. Florencio M.

Jennings K. Interactions of flavonoids with iron and copper ions: a mechanism for their antioxidant activity Free Radic Res 36 Frankel E. Kanner J. German J.

Parks E. Kinsella J. Inhibition of oxidation of human low-density lipoprotein by phenolic substances in red wine Lancet Hertog M.

Feskens E. Hollman P. Kromhout D. Dietary antioxidant flavonoids and risk of coronary heart disease: the Zutphen Elderly Study Lancet Dietary flavonoids and cancer risk: evidence from human population studies Nutr Cancer 50 1 7. Mandel S. Amit T. Reznichenko L. Weinreb O.

Youdim M. Green tea catechins as brain-permeable, natural iron chelators—antioxidants for the treatment of neurodegenerative disorders Mol Nutr Food Res 50 Schroeter H. Boyd C. Spencer J. Williams R. Cadenas E.

MAPK signaling in neurodegeneration: influences of flavonoids and of nitric oxide Neurobiol Aging 23 Zbarsky V. Datla K. Parkar S. Rai D. Aruoma O. Dexter D.

Neuroprotective properties of the natural phenolic antioxidants curcumin and naringenin but not quercetin and fisetin in a 6-OHDA model of Parkinson's disease Free Radic Res 39 Zini A.

Del Rio D. Stewart A. Mandrioli J. Merelli E. Sola P. Do flavanols from green tea reach the human brain? Nutr Neurosci 9 57 Manach C. Donovan J. Pharmacokinetics and metabolism of dietary flavonoids in humans Free Radic Res 38 Williamson G. Barron D. Shimoi K. Terao J. In vitro biological properties of flavonoid conjugates found in vivo Free Radic Res 39 Plasma antioxidants: health benefits of eating chocolate?

Nature Lotito S. Frei B. The increase in human plasma antioxidant capacity after apple consumption is due to the metabolic effect of fructose on urate, not apple-derived antioxidant flavonoids Free Radic Biol Med 37 Henning S.

Niu Y. Liu Y. Lee N. Hara Y. Thames G. Bioavailability and antioxidant effect of epigallocatechin gallate administered in purified form versus as green tea extract in healthy individuals J Nutr Biochem 16 Howitz K. Bitterman K. Cohen H. Lamming D. Lavu S.

Wood J. Small molecule activators of sirtuins extend Saccharomyces cerevisiae lifespan Nature Van Hoorn D. Nijveldt R. Van Leeuwen P. Hofman Z. M'Rabet L. De Bont D. Accurate prediction of xanthine oxidase inhibition based on the structure of flavonoids Eur J Pharmacol Laughton M.

Evans P. Moroney M. Hoult J. Inhibition of mammalian 5-lipoxygenase and cyclo-oxygenase by flavonoids and phenolic dietary additives. Relationship to antioxidant activity and to iron ion-reducing ability Biochem Pharmacol 42 Naasani I.

Oh-Hashi F. Oh-Hara T. Feng W. Johnston J. Chan K. Blocking telomerase by dietary polyphenols is a major mechanism for limiting the growth of human cancer cells in vitro and in vivo Cancer Res 63 Katiyar S. Matrix metalloproteinases in cancer metastasis: molecular targets for prostate cancer prevention by green tea polyphenols and grape seed proanthocyanidins Endocr Metab Immune Disord Drug Targets 6 17 Chen D.

Daniel K. Chen M. Kuhn D. Landis-Piwowar K. Dou Q. Dietary flavonoids as proteasome inhibitors and apoptosis inducers in human leukemia cells Biochem Pharmacol 69 Actis-Goretta L. Ottaviani J. Fraga C. Inhibition of angiotensin converting enzyme activity by flavanol-rich foods J Agric Food Chem 54 Moon Y.

Wang X. Morris M. Dietary flavonoids: effects on xenobiotic and carcinogen metabolism Toxicol In Vitro 20 Allen A. Kwagh J. Doliba N. Qin W. Najafi H. Green tea polyphenols modulate insulin secretion by inhibiting glutamate dehydrogenase J Biol Chem Zhang S.

Flavonoid—drug interactions: effects of flavonoids on ABC transporters Life Sci 78 Singh R. Agarwal R. Natural flavonoids targeting deregulated cell cycle progression in cancer cells Curr Drug Targets 7 Shimizu M.

Kobayashi Y. Suzuki M. Satsu H. Miyamoto Y. Regulation of intestinal glucose transport by tea catechins Biofactors 13 61 Ferreira A. Lisboa P. Oliveira K. Lima L. Barros I. Carvalho D. Inhibition of thyroid type 1 deiodinase activity by flavonoids Food Chem Toxicol 40 Aviram M.

Dornfeld L. Kaplan M. Coleman R. Gaitini D. Nitecki S. Pomegranate juice flavonoids inhibit low-density lipoprotein oxidation and cardiovascular diseases: studies in atherosclerotic mice and in humans Drugs Exp Clin Res 28 49 Steffen Y.

Schewe T. Sies H. Rechner A. Kroner C. Anthocyanins and colonic metabolites of dietary polyphenols inhibit platelet function Thromb Res Yen G. Inhibitory effect of naturally occurring flavonoids on the formation of advanced glycation endproducts J Agric Food Chem 53 Heiss C.

Balzer J. Kleinbongard P. Keen C. Hollenberg N. Zhao K. The gastrointestinal tract: a major site of antioxidant action?

Free Radic Res 33 Human fecal water content of phenolics: the extent of colonic exposure to aromatic compounds Free Radic Biol Med 38 Kuwano Y. Kawahara T. Yamamoto H. Teshima-Kondo S. Tominaga K. Masuda K. Interferon-gamma activates transcription of NADPH oxidase 1 gene and upregulates production of superoxide anion by human large intestinal epithelial cells Am J Physiol Cell Physiol C C Bae Y.

Lee W. A direct role for dual oxidase in Drosophila gut immunity Science El Hassani R. Benfares N. Caillou B. Some research suggests that flavonoids can improve memory and learning , possibly by boosting blood flow in the brain.

Plants are the best source of polyphenols. Most whole plant-based foods contain polyphenols, but some have more than others. The richest sources of polyphenols are herbs and spices. Plus, this will provide you with a variety of polyphenols. Polyphenols also seem to work best in combination with other natural nutrients.

One study found that polyphenols may have greater bioavailability when they are eaten in combination with other polyphenols. In other words, eating polyphenol-rich foods together increases the amount of polyphenols that enter your blood. When pairing various whole foods together, the range of polyphenols and nutrients that you eat can work together to provide more health benefits.

Polyphenol supplements are also minimally regulated, and many contain far more polyphenols than you would otherwise naturally get from foods. Even though polyphenols usually offer protective effects, scientists suggest that excess levels can harm cells. As it stands, there is not enough data to determine the safety and effectiveness of consuming polyphenol supplements.

At ZOE, we know that eating a varied diet with plenty of whole foods is the best way to maintain good health. Our research has also shown that everybody is different. With the ZOE program , you can understand how your blood sugar and blood fat levels respond to foods. We also give you a full breakdown of your gut bugs.

From this information combined, we can provide you with tailored nutrition advice to help you toward your long-term health goals.

Many studies have found that polyphenols may improve blood sugar levels and help your heart, skin, gut, and cognitive health. However, more research is needed to understand how safe and effective it is to take them in supplement form.

It is clear, however, that eating a diet rich in a variety of colorful fruits, vegetables, and other whole foods can help you get the most out of polyphenols. They are just another reason why eating the rainbow is beneficial for your health. Antioxidants: In depth.

Beneficial effects of polyphenols on cardiovascular disease. Pharmacological Research. The Journal of Nutritional Biochemistry. Dietary factors affecting polyphenol bioavailability. Nutrition Reviews. Dietary polyphenols modulate starch digestion and glycaemic level: a review.

Critical Reviews in Food Science and Nutrition. Effects of polyphenols on insulin resistance. Effects of polyphenol-rich interventions on cognition and brain health in healthy young and middle-aged adults: Systematic review and meta-analysis. Journal of Clinical Medicine. Enhancing human cognition with cocoa flavonoids.

Frontiers in Nutrition. Identification of the richest dietary sources of polyphenols: an application of the Phenol-Explorer database. European Journal of Clinical Nutrition. Interaction of dietary polyphenols and gut microbiota: Microbial metabolism of polyphenols, influence on the gut microbiota, and implications on host health.

Food Frontiers. Inverse association between habitual polyphenol intake and incidence of cardiovascular events in the PREDIMED study. Nutrition, Metabolism and Cardiovascular Diseases.

Molecular mechanisms of green tea polyphenols with protective effects against skin photoaging. Polyphenols and glycemic control. Polyphenols as active ingredients for cosmetic products. International Journal of Cosmetic Science.

Polyphenols — gut microbiota interrelationship: A transition to a new generation of prebiotics. Polyphenols, inflammation, and cardiovascular disease.

Some food sources that are high in these proteins are raw legumes and whole grains. Given lectins' ability to bind to other foods, research suggests that they could disrupt digestion, weaken the intestines, and cause nutrient deficiencies.

Polyphenols are compounds naturally found in plant-based foods. They act as antioxidants and may help lower your risk for certain diseases. Examples of polyphenols include flavonoids, phenolic acid, polyphenolic amides, resveratrol, curcumin, and lignans. The potential health benefits of polyphenols include a lower risk of heart disease, diabetes, cancer, inflammation, and cognitive decline.

Foods that are rich in polyphenols include berries, beans, oats, garlic, spinach, and other plant-based foods. While you can also get polyphenols from supplements, know that they are not regulated by the FDA.

Make sure to talk to your provider before trying one. However, researchers believe eating five or more servings of fruit and vegetables daily will provide enough polyphenols to benefit health.

Research shows polyphenols help support the health of your gut microbiome, which can keep intestines healthy, support digestion, boost the immune system, and support brain health. Pizzino G, Irrera N, Cucinotta M, et al.

Oxidative stress: harms and benefits for human health. Oxid Med Cell Longev. Cory H, Passarelli S, Szeto J, Tamez M, Mattei J. The role of polyphenols in human health and food systems: a mini-review.

Front Nutr. Zhou Y, Zheng J, Li Y, et al. Natural polyphenols for prevention and treatment of cancer. Hamed M, Kalita D, Bartolo ME, Jayanty SS. Capsaicinoids, polyphenols and antioxidant activities of capsicum annuum: Comparative study of the effect of ripening stage and cooking methods.

Antioxidants Basel. Bertelli A, Biagi M, Corsini M, Baini G, Cappellucci G, Miraldi E. Polyphenols: From theory to practice. Published Oct Xing L, Zhang H, Qi R, Tsao R, Mine Y. Recent advances in the understanding of the health benefits and molecular mechanisms associated with green tea polyphenols.

J Agric Food Chem. Khan N, Mukhtar H. Tea and health: studies in humans. Curr Pharm Des. Williamson G. The role of polyphenols in modern nutrition. Nutr Bull. Da Porto A, Cavarape A, Colussi G, Casarsa V, Catena C, Sechi LA.

Polyphenols rich diets and risk of type 2 diabetes. Paquette M, Larqué ASM, Weisnagel SJ, et al. Strawberry and cranberry polyphenols improve insulin sensitivity in insulin-resistant, non-diabetic adults: A parallel, double-blind, controlled and randomised clinical trial.

British Journal of Nutrition. Madigan M, Karhu E. The role of plant-based nutrition in cancer prevention. Furman D, Campisi J, Verdin E, et al. Chronic inflammation in the etiology of disease across the life span.

Nat Med. Eichholzer M, Richard A, Nicastro HL, Platz EA, Linseisen J, Rohrmann S. Urinary lignans and inflammatory markers in the US National Health and Nutrition Examination Survey NHANES — and — Cancer Causes Control.

Kumar Singh A, Cabral C, Kumar R, et al. Beneficial effects of dietary polyphenols on gut microbiota and strategies to improve delivery efficiency.

Vojdani A. Lectins, agglutinins, and their roles in autoimmune reactivities. Altern Ther Health Med. Shi L, Arntfield SD, Nickerson M. Changes in levels of phytic acid, lectins and oxalates during soaking and cooking of Canadian pulses.

Food Res Int. doi: 0. By Ashley Braun, MPH, RD Ashley Braun, MPH, RD, is a registered dietitian and public health professional with over 5 years of experience educating people on health-related topics using evidence-based information. Her experience includes educating on a wide range of conditions, including diabetes, heart disease, HIV, neurological conditions, and more.

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Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Diet and Nutrition. By Ashley Braun, MPH, RD. Medically reviewed by Jonathan Purtell, RDN. Table of Contents View All. Table of Contents. Possible Health Benefits. Food Sources.

Risks and Side Effects. By bolstering immune responses, polyphenols aid in defending the body against infections and diseases. Moreover, these compounds have been linked to reduced inflammation in the body, further contributing to overall well-being. One significant area of interest is polyphenols' impact on cardiovascular health.

Studies have suggested that regular consumption of polyphenol-rich foods may help lower blood pressure, reduce cholesterol levels, and improve blood vessel function. These factors collectively contribute to a reduced risk of developing heart disease and related conditions. Beyond cardiovascular health, polyphenols have shown promise in protecting brain health and cognition.

Some research suggests that certain polyphenols may support memory and cognitive function and potentially play a role in reducing the risk of neurodegenerative diseases, such as Alzheimer's and Parkinson's disease. In addition to their role in disease prevention, polyphenols have been associated with anti-aging effects.

Oxidative stress is a significant contributor to the aging process, and by combating free radicals, polyphenols may help slow down cellular aging and reduce the appearance of age-related skin changes, contributing to a more youthful complexion.

As more studies continue to unravel the complex interactions between polyphenols and human health, it becomes increasingly evident that incorporating polyphenol-rich foods into one's diet can lead to numerous health benefits.

From supporting the immune system to protecting against chronic diseases and contributing to a more youthful appearance, polyphenols truly deserve their reputation as nature's gift for overall health and well-being. The skincare industry has also recognized the immense potential of polyphenols in promoting skin health and beauty.

Polyphenols' antioxidative and anti-inflammatory properties make them valuable ingredients in various skincare products, such as creams, serums, and lotions. They help neutralize free radicals generated by exposure to environmental pollutants and UV radiation, mitigating skin damage and reducing the signs of aging, including wrinkles, fine lines, and age spots.

Additionally, polyphenols have shown promise in promoting skin hydration, which is essential for maintaining a youthful and radiant complexion.

These properties make polyphenols an attractive choice for those seeking effective and natural skincare solutions. Accurate and reliable analysis of polyphenols is of paramount importance in various fields, including food science, pharmaceuticals, and botanical research.

Researchers and industries rely on precise measurements of polyphenol content to assess product quality, verify health claims, and develop innovative applications.

One of the most widely used methods for polyphenol analysis is High-Performance Liquid Chromatography HPLC. HPLC allows for the separation and quantification of individual polyphenols in complex mixtures. This technique utilizes a stationary phase, typically a chromatographic column, through which the sample is passed under high pressure.

As the compounds in the sample interact differently with the stationary phase, they separate, enabling their identification and quantification. HPLC provides detailed information about the types and concentrations of polyphenols present in a sample, making it an essential tool for researchers studying the bioactive components of plant extracts and food products.

Ultraviolet-Visible Spectrophotometry UV-Vis is another approach that is frequently used to measure total polyphenol concentration. This method depends on polyphenolic chemicals to absorb UV and visible light. The amount of polyphenols present in the sample directly correlates with the intensity of the light that is absorbed.

A quick and affordable method of determining the total polyphenol content in several samples is UV-Vis spectroscopy. Even while it might not offer comprehensive details on specific polyphenols, it might be a useful screening tool in research and quality control procedures.

In addition to HPLC and UV-Vis, mass spectrometry-based techniques have become invaluable tools for the analysis of polyphenols. Liquid Chromatography-Mass Spectrometry LC-MS and Gas Chromatography-Mass Spectrometry GC-MS are powerful combinations that offer enhanced sensitivity and specificity.

LC-MS enables the separation of polyphenols by chromatography, followed by ionization and detection in the mass spectrometer.

GC-MS is commonly employed in the analysis of volatile polyphenols or those amenable to derivatization into volatile compounds. These techniques are especially useful in identifying and characterizing novel polyphenols and detecting their metabolites in biological samples.

The significance of accurate polyphenol analysis cannot be overstated. In the food industry, it ensures the precise labeling of polyphenol-rich products, enabling consumers to make informed choices about their dietary intake.

For pharmaceutical companies, polyphenol analysis is crucial in verifying the active components in herbal medicines and supplements, ensuring product efficacy and safety. In botanical research, polyphenol analysis aids in understanding the composition of plant extracts and their potential therapeutic applications.

Moreover, in the development of new products, such as polyphenol-based cosmetics or nutraceuticals, rigorous analysis is essential to ensure consistent quality and potency.

Researchers and formulators must accurately determine the concentrations of bioactive polyphenols to design products with the desired health and beauty benefits.

More research is needed to understand the safety and effectiveness of polyphenol supplements. Be sure to talk with your healthcare provider before taking any new supplements. Many polyphenol-rich foods are high in other compounds, like fiber.

Suddenly increasing your fiber intake can lead to some digestive discomfort, like gas, bloating, and constipation. Lectin is another component of plant-based foods. Some food sources that are high in these proteins are raw legumes and whole grains.

Given lectins' ability to bind to other foods, research suggests that they could disrupt digestion, weaken the intestines, and cause nutrient deficiencies. Polyphenols are compounds naturally found in plant-based foods.

They act as antioxidants and may help lower your risk for certain diseases. Examples of polyphenols include flavonoids, phenolic acid, polyphenolic amides, resveratrol, curcumin, and lignans.

The potential health benefits of polyphenols include a lower risk of heart disease, diabetes, cancer, inflammation, and cognitive decline.

Foods that are rich in polyphenols include berries, beans, oats, garlic, spinach, and other plant-based foods. While you can also get polyphenols from supplements, know that they are not regulated by the FDA. Make sure to talk to your provider before trying one.

However, researchers believe eating five or more servings of fruit and vegetables daily will provide enough polyphenols to benefit health. Research shows polyphenols help support the health of your gut microbiome, which can keep intestines healthy, support digestion, boost the immune system, and support brain health.

Pizzino G, Irrera N, Cucinotta M, et al. Oxidative stress: harms and benefits for human health. Oxid Med Cell Longev.

Cory H, Passarelli S, Szeto J, Tamez M, Mattei J. The role of polyphenols in human health and food systems: a mini-review. Front Nutr. Zhou Y, Zheng J, Li Y, et al. Natural polyphenols for prevention and treatment of cancer. Hamed M, Kalita D, Bartolo ME, Jayanty SS. Capsaicinoids, polyphenols and antioxidant activities of capsicum annuum: Comparative study of the effect of ripening stage and cooking methods.

Antioxidants Basel. Bertelli A, Biagi M, Corsini M, Baini G, Cappellucci G, Miraldi E. Polyphenols: From theory to practice.

Published Oct Xing L, Zhang H, Qi R, Tsao R, Mine Y. Recent advances in the understanding of the health benefits and molecular mechanisms associated with green tea polyphenols.

J Agric Food Chem. Khan N, Mukhtar H. Tea and health: studies in humans. Curr Pharm Des. Williamson G. The role of polyphenols in modern nutrition. Nutr Bull. Da Porto A, Cavarape A, Colussi G, Casarsa V, Catena C, Sechi LA. Polyphenols rich diets and risk of type 2 diabetes.

Paquette M, Larqué ASM, Weisnagel SJ, et al. Strawberry and cranberry polyphenols improve insulin sensitivity in insulin-resistant, non-diabetic adults: A parallel, double-blind, controlled and randomised clinical trial. British Journal of Nutrition.

Madigan M, Karhu E. The role of plant-based nutrition in cancer prevention. Furman D, Campisi J, Verdin E, et al. Chronic inflammation in the etiology of disease across the life span.

Nat Med. Eichholzer M, Richard A, Nicastro HL, Platz EA, Linseisen J, Rohrmann S. Urinary lignans and inflammatory markers in the US National Health and Nutrition Examination Survey NHANES — and — Cancer Causes Control. Kumar Singh A, Cabral C, Kumar R, et al.

Beneficial effects of dietary polyphenols on gut microbiota and strategies to improve delivery efficiency.

Vojdani A. Lectins, agglutinins, and their roles in autoimmune reactivities. Altern Ther Health Med. Shi L, Arntfield SD, Nickerson M. Changes in levels of phytic acid, lectins and oxalates during soaking and cooking of Canadian pulses.

Food Res Int. doi: 0. By Ashley Braun, MPH, RD Ashley Braun, MPH, RD, is a registered dietitian and public health professional with over 5 years of experience educating people on health-related topics using evidence-based information. Her experience includes educating on a wide range of conditions, including diabetes, heart disease, HIV, neurological conditions, and more.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services.

Use limited data to select content. List of Partners vendors. Diet and Nutrition. By Ashley Braun, MPH, RD. Medically reviewed by Jonathan Purtell, RDN. Consuming plant-based foods that are rich in polyphenols can help protect human health and provide numerous beneficial effects.

Polyphenol compounds, found across a wide range of sources including fruits, vegetables, whole grains and beverages such as red wine and green tea, have antioxidant properties which contribute to reducing the risk of chronic diseases while promoting overall well-being.

Many plant-based and whole grain foods contain polyphenols, which are naturally occurring compounds in plants. Polyphenols act as antioxidants, able to neutralize free radicals that can damage cells and lead to chronic inflammation.

They also help mitigate this same inflammatory response while protecting against many other chronic diseases. Sources of these beneficial components include dark chocolate, red wine, green tea, berries, but phenolic acids are found primarily in certain grains and red fruits too!

In fact, both Traditional Chinese Medicine practitioners as well as nutrition experts have long appreciated the health benefits of these powerful ingredients present in so many different plant items. Polyphenols can be divided into four main categories: Flavonoids, Phenolic acids, Polyphenolic amides and other polyphenols.

The majority of the polyphenol intake in humans comes from flavonoid compounds such as quercetin, myricetin and catechins which are found in a range of plant foods like onions, kale or parsley as well as tea varieties including red wine. How they are grown, where they are grown and how they are harvested play an important role in the nutrification of these berries.

A true gift of nature. Polyphenols are known for their extensive health advantages, such as reducing chronic inflammation and safeguarding against neurodegenerative diseases.

Promoting general well-being. Research has indicated that some polyphenols such as quercetin, rutin, morin, hesperetin and hesperidin as well as kaempferol catechins and anthocyanins can be beneficial in combating chronic inflammation. Immune system responses to injury or infection are normally associated with the development of inflammatory symptoms.

When these go unchecked, they may lead to serious health concerns including cancer, heart disease and autoimmune issues. Incorporating foods abundant in polyphenols into a clinical nutrition plan is recommended for those hoping to lower their risk of developing long-term detrimental conditions due to persistent inflammation states.

Specifically, green tea is high in polyphenols and believed by Traditional Chinese Medicine practitioners that it can aid with heat removal, phlegm stimulation for digestion, and body fluid production.

Consuming foods rich in these compounds may enable health benefits related to neurons protection against such conditions. Polyphenols could be effective when helping defend against illness. Embrace the warmth and wisdom of nature with a steaming cup of green tea.

Each leaf, a testament to Earth's bounty, infuses your cup with a blend of tranquility and vitality. Sip, savor, and let the healing power of green tea guide your journey towards wellness. Consuming foods rich in polyphenols is a great way to enjoy the many health benefits they offer.

Dark chocolate, olive oil and green tea are some of the most widely known sources with high levels of these beneficial compounds. This piece will look into how each can help improve your overall wellbeing as well as outlining simple ways to incorporate them into everyday diets.

Indulging in dark chocolate could be beneficial for your health, as it is filled with polyphenols which have antioxidant, anti-inflammatory and cancer fighting capabilities. Incorporating moderate amounts into your diet can provide numerous benefits to overall wellbeing — from smoothies to oatmeal, yogurt to salads, adding some cocoa powder will give an extra boost!

Eating food rich in flavonoids such as dark chocolate helps lessen inflammation while also providing protection against chronic diseases. Extra virgin olive oil provides numerous health benefits due to its high polyphenol content, which is linked to prolonged life and better heart health.

For maximal polyphenols, choose an extra-virgin brand from a reputable manufacturer. Eating green olives or consuming regular amounts of olive oil can help prevent certain chronic diseases while promoting overall well being.

Green tea is a powerhouse of polyphenols, which bring significant benefits such as enhanced cognitive abilities, support for the cardiovascular system and healthier skin.

The catechins in this beverage act to protect against inflammation and various chronic ailments associated with oxidative stress. Consuming polyphenol-rich foods has various health benefits.

Taking supplements may not have the same effects and can cause certain side effects. This article will explore what advantages or disadvantages there are to eating whole food rich in this type of nutrient versus using a supplement and when supplementation might be necessary. It is advisable to speak with a doctor before taking polyphenol supplements, particularly if there is an existing nutrient deficiency or medication use.

Supplements can carry the potential for increased risks and side effects such as imbalanced hormone production and potentially raised cancer risk.

Whole food sources of polyphenols are preferable since they provide multiple nutrients that work in conjunction to support wellbeing while also providing the compounds in their most absorbable state naturally. In cases where the consumption of healthy, whole foods is not possible or restricted, polyphenol supplements may be a desirable option.

Individuals with conditions such as inflammation, hyperlipidemia and metabolic syndrome might also benefit from taking these dietary supplements.

Speaking, consuming polyphenols found naturally within food sources should always take precedence over any kind of supplementation plan. Consuming foods that are rich in polyphenols, such as nuts and spices, can have numerous positive impacts on your overall health. The following part of this article will present several easy approaches to make sure you get enough food high in polyphenols included daily into your meals.

Herbs and spices such as cloves, ginger, and black pepper are a great source of polyphenols that can be simply added to your diet.

Not only do they give flavor to the dishes, but they also provide many health benefits. For instance, an aromatic tea with black pepper, clove, and ginger can easily be brewed by boiling these ingredients in water together with some tea leaves.

Besides this beverage concoction, ground cloves may be used while cooking vegetables or preparing curries for extra taste, both ginger and black pepper offer additional advantages due to their elevated levels of polyphenol content. Consuming foods high in polyphenols such as walnuts, hazelnuts and almonds can provide numerous health benefits.

Nuts are dense with nutrition and offer a great way to snack or top off salads without compromising taste. To make the most of these powerful nutrients try tossing a handful into your morning oatmeal, yogurt or smoothie, snacking on them alone when hunger strikes between meals, baking homemade granola bars, trail mix or other snacks full of nuts rich in polyphenol content.

Polyphenols found in nuts can enrich overall well-being while still offering an enjoyable treat at any time during the day! Savor the romance of the orchards with every sip. This heart-shaped bowl, filled with the passionate hues of blueberry phytochemicals is a testament to love nurtured and harvested from the earth's bounty.

Here's to the blueberry, a product that is rich in anthocyanins. Polyphenols can provide a positive effect on cardiovascular health by inhibiting blood clots and managing glucose levels.

This section will explain how polyphenols may be beneficial in controlling blood pressure as well as contributing to heart wellbeing.

Consuming foods and beverages rich in polyphenols, such as red wine, may help protect the heart by reducing platelet aggregation. This process involves blood cells sticking together to form clots. If this is inhibited with polyphenols, then it can lead to a reduced risk of cardiovascular events like blood clotting.

Studies have found that consuming items high in these phenolic compounds can significantly reduce the likelihood of potentially serious health issues associated with excessive levels of circulating clots in our bloodstreams.

Polyphenols have been shown to be able to help manage blood sugar levels, and can potentially provide health benefits. Foods containing high amounts of polyphenol, such as cocoa beans and nuts, could work best for this purpose.

Making sure these foods are part of your diet is a great way to ensure the most beneficial effects from them regarding reducing diabetes risk or increasing insulin sensitivity. Polyphenols have been found to promote digestive health by aiding the growth of beneficial gut bacteria and working in combination with dietary fiber.

This section provides insight into how polyphenols can support this key aspect of overall wellness.