2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50
Polyphenols are a category of substances found in plants. They are also called phytochemical compounds. These include lignans, flavonoids, tannins, phenolic acids, stilbenes. The main property of polyphenols is that they fight free radicals. They protect the cells of the body from all kinds of damage, and also have antibacterial, antiviral effects, eliminate inflammation.
Expert Opinion
According to many experts in the field of he althy nutrition, a diet rich in fruits and vegetables helps to reduce the risk of cardiovascular pathologies and oncology. Compounds found in plant foods, including polyphenols, are believed to have powerful protective effects.
At the same time, polyphenols cannot be considered categorically necessary substances for the human body. Scientists continue to argue about their benefits. To date, there are no officialrecommendations for a polyphenol-rich diet.
The role of antioxidants and their properties
The action of dietary antioxidants is aimed at protecting the body from oxidative damage, which over time can lead to the development of cancer, heart and vascular diseases. Valuable substances such as ascorbic acid, tocopherol, carotenoids, zinc and selenium are the main components of antioxidant enzymes in the body.
Properties of polyphenols scientists studied mainly in the laboratory, that is, outside the human body. In addition, proving empirically that polyphenols will act as antioxidants in humans is not easy. When ingested, these substances undergo significant changes.
Reduce risk of diabetes
Some scientists claim that taking polyphenols is an opportunity to reduce the risk of type 2 diabetes. Substances increase the body's sensitivity to insulin, significantly slow down the rate at which sugar is absorbed.
According to Harvard research, a type of flavonoid called flavan-3-ols can reduce the body's resistance to insulin. Also, observations have shown that these substances are a type of polyphenol, and people who consume a significant amount of flavonoids are less at risk of type 2 diabetes than others. One of the best sources of the substance is unprocessed cocoa.
Influence on inflammatory processes
Scientists have studied the effects of polyphenols found in green teas on inflammation levels after strenuous exercise. Rats given these substances in the laboratory could remain active much longer than rodents not given them.
The first test subjects had, according to the results of the analysis, significantly lower levels of chemicals in the blood, which indicate inflammation and damage to muscle tissue.
Lignans have been found in flaxseed and olive oil, as well as in whole grain rye flour. The high content of this group of antioxidants in the body is a preventive measure against all kinds of inflammation.
Effect on the cardiovascular system
Harvard researchers studied cocoa bean polyphenols and their effect on risk factors for heart and vascular pathologies.
Scientists have concluded that drinking cocoa for at least 14 days contributes to a significant reduction in previously elevated blood pressure. Beans have been found to reduce "bad" cholesterol levels and increase "good" cholesterol levels.
Weight normalization
Scientists at Fairfield University in the USA have carefully studied the role of polyphenols in the normalization of overweight people. They proved that a higher dietary intake of foods rich in flavonoids is directly related to body mass index, hip circumference andwaist.
Spinal Cord Protection
Green tea polyphenols protect spinal cord neurons from damage, minimizing possible damage. According to a recent study, the drink reduces oxidative stress and prevents genetically programmed neuronal death.
Earlier studies have confirmed that the polyphenols in this type of tea enhance brain connectivity. During the experiment, a group of volunteer participants were given a delicious drink with an extract of green tea. People were then asked to take tests to check the quality of their memory.
Specialists studied brain activity using magnetic resonance imaging. As a result of the scan, increased activity was found in the neural connections between the frontal and parietal lobes of the cerebral cortex. Probably, tea allows you to enhance the short-term synaptic plasticity of the organ.
He althy teeth and gums
Scientists from the Madrid Institute of Nutrition Research and the Valencia Center for Advanced Research in Public He alth have concluded that the polyphenols found in wine help keep teeth and gums he althy.
It has been previously proven that the polyphenols contained in grape alcoholic drink are antioxidants that protect the body from the harmful effects of free radicals, reduce the risk of tumors and the development of heart disease.
Now scientists have studied the effect of polyphenols on bacteria,which are attached to the surface of the teeth and gum tissues and become the causes of caries and diseases of the periodontium. The experiments were carried out not on real human tissues, but on cells imitating them.
As a result, it turned out that two polyphenols (antioxidants) of wine significantly reduce the ability of bacteria that affect them to attach to cells, protecting the mouth.
At the pharmacy
Polyphenols are substances that can be purchased at pharmacies and online.
Most popular drugs:
- Jarrow Formulas, Blueberry + Grapeseed Polyphenols, 280 mg, 120 Veggie Caps.
- Life Extension AppleWise (Apple-A-Day Polyphenol Extract) 600 Mg, 30 Vegetarian Capsules.
- Reserveage, Grape Seed Extract with Resveratrol, 60 Capsule.
- Planetary Herbals Full Spectrum, Pine Bark Extract, 150 mg, 60 Tablets.
Dietary polyphenols
Polyphenols are naturally found in plant foods. They, unlike vitamins and minerals, are not categorically essential nutrients, since the human body does not need them to maintain its vital functions. But still, they can be very useful for he alth and prolonging the youth of the body.
Which foods have the most polyphenols? They are found in abundance in vegetables (potatoes, onions, spinach, carrots, asparagus) and fruits (apples, cherries, pomegranates, cranberries, grapes, black currants, apricots,strawberries), seeds, nuts, legumes (almonds, flaxseeds, walnuts, soybeans, hazelnuts), herbs (mint, thyme, basil, rosemary), spices (turmeric, ginger, cinnamon, cumin), tea, red wine, coffee, cocoa, dark chocolate. In our daily diet, they are often found ingredients with a pronounced antioxidant potential, so their biological activity is very carefully studied.
Product content
The table shows the conditional content of polyphenols in various products. It contains approximate information. None of the existing directories can give exact data today. For example, the content of polyphenols in plants may differ depending on the species by 10 times.
The table is a rough guide.
| Product name | Mei content per 100g |
| Brussels sprouts | 980.000 |
| Plum | 949.000 |
| Alfalfa sprouts | 930.000 |
| Broccoli flowers | 890.000 |
| Beets | 840.000 |
| Oranges | 750.000 |
| Red grapes | 739.000 |
| Chili pepper | 710.000 |
| Cherry fruits | 670.000 |
| Onion | 450.000 |
| Grain | 400.000 |
| Eggplant | 390.000 |
| Dried black plum | 5, 770 |
| Raisins | 2, 830 |
| Blueberries | 2, 400 |
| Blackberry | 2, 036 |
| Cabbage | 1, 770 |
| Raspberries | 1, 220 |
Recommended dose
As strange as it may seem, there are no guidelines for polyphenol intake. On average, each person with food receives about 1 g of an antioxidant daily. This is 10 times more than ascorbic acid, and 100 times more than tocopherol.
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