Polyphenols: benefits & foods
Polyphenols are potent plant compounds that have been shown to offer numerous health benefits. Incorporating them into your diet can significantly improve your wellbeing.
Benefits of Polyphenols:
Antioxidant activity - Polyphenols are known for their antioxidant properties, helping to neutralise free radicals and reduce oxidative stress, which is important for lowering the risk of chronic diseases.
Anti-inflammatory properties - These compounds exhibit anti-inflammatory effects, which can help manage chronic inflammation and associated conditions, contributing to overall health.
Cardiovascular support -Regular consumption of polyphenol-rich foods has been linked to improved cardiovascular health, including reduced blood pressure and improved lipid profiles.
Support for gut health - Polyphenols can positively influence the gut microbiota by promoting the growth of beneficial bacteria and inhibiting pathogenic bacteria, supporting a healthy gut environment.
Reduced risk of chronic diseases - Diets rich in polyphenols may lower the risk of chronic diseases such as heart disease, diabetes, and other chronic conditions, attributed to their antioxidant and anti-inflammatory properties.
Polyphenol-Rich Foods and Their Benefits:
Cacao - Cacao is rich in flavonoids, which has powerful antioxidant properties that can improve cardiovascular health and reduce inflammation. Studies indicate that the flavonoids in cacao/ dark chocolate can lower blood pressure, improve endothelial function, and reduce oxidative stress .
Coffee & Green Tea - Both coffee and green tea are great sources of polyphenols, such as chlorogenic acid (CGA) in coffee and catechins in green tea, which support metabolic health and provide anti-inflammatory benefits. Coffee and green tea is associated with a lower risk of chronic diseases, including type 2 diabetes and cardiovascular disease
Turmeric - Curcumin is the main polyphenol in turmeric, which is widely known for its strong anti-inflammatory and antioxidant effects. Curcumin can help manage conditions like arthritis, anxiety and depression, and support cardiovascular health.
Legumes - Beans, lentils, and other legumes are rich in a variety of polyphenols, including flavonoids and phenolic acids. Consuming legumes has been linked to improved gut health, reduced inflammation, and a lower risk of cardiovascular diseases
Nuts & Seeds - Walnuts, almonds, flaxseeds, and chia seeds are examples of nuts and seeds that contain high levels of polyphenols, which support heart health, reduce inflammation, and improve the gut microbiome.
Berries - Blueberries, strawberries, blackberries, and other berries are packed with anthocyanins. Research shows that berry consumption is associated with improved brain function, cardiovascular health, and reduced inflammation
Extra Virgin Olive Oil (EVOO) - EVOO is rich in polyphenols, such as flavonoids, hydroxytyrosol and oleuropein - supporting heart health and reducing oxidative stress. Regular consumption of EVOO is linked to a reduced risk of cardiovascular diseases and improved inflammatory markers .
Include a variety of these polyphenol-rich foods in your diet to harness their full benefits.
For personalised nutrition guidance, book in a 1-1 consult with me, or reach out to learn more about personalised meal plans.
x Brooke