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Understanding Polyphenols: A Key to Better Health
Paula Gallagher on
Including fruit, vegetables, nuts, seeds, herbs, spices, and even green tea in our diet can have a beneficial effect on our overall health. But what is it that all these healthy foods have in common? What ties these foods together is the fact that each of them contains high quantities of a family of unique antioxidant compounds known as polyphenols.
In this blog post, we will delve into what polyphenols are, the various types of polyphenols, and the ways in which they support overall health and well-being. Look for more blog posts on specific types of polyphenols in upcoming weeks.
What Are Polyphenols?
Polyphenols are potent antioxidants that have been shown to confer numerous health benefits. They belong to a group of over 8,000 natural compounds that are found in plant-based foods such as fruits, vegetables, nuts, and seeds. These compounds serve several functions in plants, including protecting them from UV radiation, pests, and environmental stressors. Polyphenols have strong antioxidant properties, meaning they help combat oxidative stress caused by free radicals in the body.
Types of Polyphenols
Polyphenols come in several different forms, and each has specific health benefits. These include flavonoids, lignans, and phenolic acids.
- Flavonoids are the most common type of polyphenol and are found in tea, cocoa, fruits, and vegetables.
- Lignans are found in seeds, grains, and legumes.
- Phenolic acids are found in berries, cherries, plums, apples, and any other foods.
Health Benefits of Polyphenols
Polyphenols have been shown to protect against heart disease, diabetes, cancer, and other chronic illnesses. They do this by neutralizing free radicals, reducing inflammation, and preventing the oxidation of LDL cholesterol. Additionally, polyphenols can support the immune system and improve cognitive function. Specific types of polyphenols, such as flavonoids have been shown to lower blood pressure, while lignans can balance hormones and protect against breast cancer.
Sources of Polyphenols
Polyphenols are abundant in plant-based foods such as fruits, vegetables, legumes, nuts, and seeds. The best way to get a range of polyphenols is to eat a colorful and varied whole-food diet that includes these foods. Certain types of polyphenols, such as resveratrol, are also found in red wine and dark chocolate, but should be consumed in moderation. In fact, recent studies show that the antioxidants in red wine do not outweigh the cancer risks.
While it is always best to get polyphenols from a healthy diet, sometimes that isn't possible due to busy schedules or personal preferences. That's where polyphenol supplements come in. Supplements offer a convenient way to ensure you are getting enough of these powerful compounds to support your overall health and wellness. It is important to consult with a health care practitioner to choose the right supplement for your needs.
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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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