Polyphenols: A Powerful Ingredient for a Healthy Living

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Polyphenols may sound like a new catchword but studies have shown these plant-based compounds can play an important role in supporting our health. From their antioxidant and antibacterial activities to anti-allergy action, we explore the powerful effects of polyphenols.

Anti-Allergy Action
Antioxidant Effect
Microbiome Benefits
Heart & Circulatory Health
Blood Glucose Management
Sports Performance
Foods That Are Rich In Polyphenols:
Final Thoughts
FAQs

Polyphenols are pigment-based compounds found in seeds, plants and berries.

These plant-based compounds have been shown to trigger mechanisms when polyphenol-rich foods are consumed that benefit health in several ways.

With more than 8000 types identified, they act mainly as antioxidants neutralising harmful free radicals that would otherwise increase the risk of degenerative diseases such as diabetes, cancer, osteoarthritis and heart disease.

Below we’ll see a few of their many benefits and why they are essential for healthy living.

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Anti-Allergy Action

Polyphenols inhibit histamine release and alleviate atopic skin inflammation associated with allergies.

Numerous studies have demonstrated the anti-allergic properties of polyphenols in apples, green tea and pine bark.

Participants in the study who were supplemented with 200mg of apple polyphenol demonstrated better improvements in these symptoms compared to a placebo.

In a separate study, supplementation with apple polyphenols was shown to reduce symptoms such as skin inflammation, cracking and itching associated with hay fever.

Other studies show that Polyphenols in traditional wild apples reduce sneezing attacks and nasal discharge in people with persistent allergic rhinitis.

Antioxidant Effect

Polyphenols are considered highly antioxidant, reversing damage in the cells caused by environment, lifestyle and ageing.

Oxidative stress is a naturally occurring process that happens in the body during metabolic processes that produce free radicals.

It can be triggered by the environment, lifestyle choices (like diet) and ageing.

free radicals vs antioxidants — By donating an electron to free radicals, antioxidants neutralise them and reduce their reactivity.

This oxidative stress is responsible for a diversity of chronic diseases due to its capacity of breaking down the cells causing DNA damage, which consequently will trigger an immune response in the body that will start to combat itself.

Unless they are neutralised by antioxidants.

When free radicals and antioxidant levels are balanced, the oxidative stress of the cells is reduced and the probability of developing a chronic disease decreases.

Microbiome Benefits

Recent research has documented the powerful effects of polyphenols on digestive health.

Due to their poor absorption, polyphenols provide a variety of benefits in the large intestines.

Studies have suggested that polyphenols’ antibacterial effect is selective upon harmful bacteria only, promoting beneficial bacteria on the other hand.

They promote beneficial bacteria by acting as a prebiotic, feeding them so they can keep producing short-chain fatty acids, which boost immune activity and influence hormones.

Heart & Circulatory Health

In addition to their antioxidant benefits that are considered protective against the hardening of arteries, research has shown that polyphenols can also have beneficial effects on cholesterol often linked to negative outcomes.

It was also reported that polyphenols help reduce blood pressure and the risk of developing blood clots.

Blood Glucose Management

Polyphenols have been shown to improve the activity of insulin, balancing the glucose levels in the blood and adequately supplying the cells with glucose.

This is connected to the amount of excess glucose that is transformed into triglycerides and stored as fat deposits in the body.

Studies suggest that the conversion of glucose to triglycerides is halted, reducing the accumulation of visceral fat.

Sports Performance

Polyphenols are considered to promote recovery from exercise and, similarly, research has shown that fatigue induced by multiple sustained efforts was reduced.

This may allow athletes to train harder and require less recovery time.

Foods That Are Rich In Polyphenols:

Fruits

Berries
Apples
Apricots
Grapes (especially the purple grape, seeded variety)
Black and red currants
Cherries
Grapefruit
Lemon
Peaches
Pomegranates
Nectarines
Pears
Pomegranate
Plums
Strawberries

Vegetables

Broccoli
Carrots
Asparagus
Potatoes
Lettuce
Red and yellow onions
Spinach
Shallots

Legumes

Black beans
Tofu
Soybean
White beans

Nuts and Seeds

Flax seeds
Almonds
Walnuts
Hazelnuts
Pecans
Sesame seeds

RELATED:
POWERFUL NUTS: A NUTRITIONAL GOLDMINE FOR YOUR HEALTH &
THE BEST NUTRIENT-DENSE SEEDS FOR A HEALTHY DIET

Grains

Oats
Rye
Whole wheat

Herbs and Spices

Cloves
Cinnamon
Cumin
Basil
Parsley
Peppermint
Dried spearmint
Rosemary
Sage
Thyme
Turmeric

Others

Red wine
Tea
Coffee
Cocoa powder
Ginger
Green tea
Olives
Olive oil
Rapeseed oil
Vinegar

Red wine and dark chocolate are also rich in Polyphenols. Moderation is advised though!

There are no contraindications to the inclusion of polyphenol-rich foods into a healthy diet – it’s safe for most people, including children, as long as food allergies and certain restrictive medical conditions are out of the picture.

Despite offering many health benefits, excessive amounts of polyphenols may have adverse effects.

Some supplements may contain higher quantities of polyphenols than would be consumed in a healthy diet and must be taken in moderation.

The American Journal of Clinical Nutrition has reported that a high dose of one particular polyphenol caused kidney damage in mice.

The same article also described several other animal studies in which polyphenols led to tumour development and altered thyroid hormone production.

Some polyphenol-rich foods may also interfere with the absorption of certain nutrients, as is the case with iron from plant-based foods and tea.

The interaction of grapefruit juice with multiple medications is also widely known and may be related to a type of polyphenol found in grapefruit juice. Moderation is always the key!

Final Thoughts

Plenty of research has shown polyphenols can benefit health in many ways.

Eating a variety of foods in the different colours of the rainbow will help you to get the right amount of polyphenols for optimal health.

When this is just not an option, a food supplement may be a useful alternative.

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FAQs

Can children safely consume polyphenol-rich foods?

Yes, polyphenol-rich foods are generally safe for children. However, it’s essential to be mindful of any food allergies or sensitivities your child may have. Additionally, moderation is key, as excessive consumption of certain polyphenols may have adverse effects.

Are there any risks associated with consuming too many polyphenols?

While polyphenols offer numerous health benefits, excessive intake may have adverse effects. Some supplements may contain higher doses of polyphenols than what you’d typically consume through a balanced diet. Certain polyphenols have been linked to kidney damage and tumor development in animal studies. It’s essential to consume polyphenols in moderation and prioritise whole foods over supplements.

Can polyphenol-rich foods interfere with nutrient absorption?

Yes, some polyphenol-rich foods may interfere with the absorption of certain nutrients. For example, polyphenols in tea can inhibit the absorption of iron from plant-based foods. Similarly, grapefruit juice, rich in certain polyphenols, is known to interfere with the metabolism of various medications. It’s crucial to be aware of these interactions and consume polyphenol-rich foods in moderation.

Are there any specific contraindications or medical conditions to consider when incorporating polyphenols into my diet?

While polyphenol-rich foods are generally safe for most people, individuals with food allergies or certain medical conditions should exercise caution. For example, those with kidney issues may need to monitor their intake of certain polyphenols. Additionally, if you’re taking medications that interact with polyphenols, it’s essential to consult with a healthcare professional before making significant dietary changes.

Can polyphenol supplements provide the same benefits as consuming polyphenol-rich foods?

While supplements can be a convenient way to boost your polyphenol intake, they may not offer the same benefits as whole foods. Whole foods contain a variety of nutrients and phytochemicals that work synergistically to promote health. Supplements may also contain higher doses of polyphenols, which could increase the risk of adverse effects. It’s generally recommended to prioritise whole foods and use supplements as a complement to a healthy diet when necessary.

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