Polyphenols: Nature’s Health-Boosting Compounds
What on earth is a polyphenol? Before you possibly think “this sounds too scientific and boring for me,” hear me out because they do make a difference for your health.
Polyphenols are compounds mostly found in plant-based foods. They give color and flavor to our foods but also a bunch of health promoting properties. They are a power punch of antioxidants (and just as a reminder, antioxidants are what help get rid of free radicals that cause oxidative stress (linked to various chronic diseases) on our cells). They are broken down into sub-types with boring names like flavonoids, phenolic acids, stilbenes and lignans. You can find them in colorful fruits, vegetables, tea, red wine, whole grains, spices and some nuts and legumes.
Resveratrol, which is a polyphenol in the sub-class of Stilbenes, has gained attention in the past for its potential cardiovascular benefits, giving people the excuse to drink more red wine. However, some newer research claims that the benefit of the resveratrol in red wine is not significant enough to outweigh the newer research on what alcohol does to our brains, especially given the fact that the resveratrol amount is relatively small, and you would have to drink a lot to get enough resveratrol to matter. I’ll leave that topic alone for today.
What you need to know is that polyphenols are yet another reason why a healthy diet is not just about calories. Food is information for our cells! Consuming polyphenol-rich food has been associated with numerous health benefits from antioxidant protection, improvements in cardiovascular health (like reducing risk for heart disease and stroke), and even cancer prevention (specifically found in flavonoids and stilbenes). But wait, there’s more! Polyphenols have also been shown in research to possibly even lower risk of age-related cognitive decline and promote gut health by supporting the growth of good bacteria in our gut.
So, what can you do to reap the benefits of a polyphenol rich diet? Incorporate a variety of polyphenol-rich foods into your meals. Aim to have a colorful plate at mealtime, not a beige one. Consider berries, grapes, cherries, and pomegranates for fruits and leafy greens, onions, broccoli, peppers, and tomatoes for vegetables (I know, I know, tomatoes are technically fruit). Try organic oats, brown or black rice, or quinoa as your grains and chia or flax seeds as well as almonds or walnuts for that extra boost. Spices can even be rich in polyphenols, in particular, ginger, cloves, cinnamon, thyme, rosemary, turmeric, and oregano. For beverages, try green tea, coffee, cocoa and maybe in small quantities, red wine.
By knowing what is in your food and trying to choose nutrient dense foods as part of a diverse and balanced diet, you will be well on your way to transforming your health and to reducing your risk for chronic diseases such as hypertension, heart disease, insulin resistance, type 2 diabetes, and cancer. For more information on how to upgrade your health, follow me on Instagram and visit my website at http://thehealthandwellnessnp.com and subscribe for free at the bottom of any page to receive weekly blog posts as well as exciting upcoming information and updates! Together, let’s transform your health!