You’ve heard about polyphenols and you know they’re related to food, without knowing exactly how. Here we explain polyphenols, what they are and their health benefits, but first we define the subject.
Polyphenols, also known as phenolics or polyhydroxyphenols, are phytochemicals that play an important role in maintaining your well-being and health.
There are more than 8,000 polyphenol compounds in different plant species.
They protect cells and chemicals in the body from damage caused by free radicals, which can damage DNA and cell membranes.
In addition, they provide protection against the development of cardiovascular diseases, osteoporosis, cancers, diabetes and dementia.
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Health benefits of polyphenols
There are various types of polyphenols such as resveratrol which protects your cells from free radical damage, fights cancer, prevents heart disease and lowers blood pressure.
Green and black teas have catechins and epicatechins that block smoking-related DNA damage and other toxic chemicals.
Also, these antioxidants are helpful in mineral absorption and also have antiviral functions. Finally, according to some studies, teas from the Camellia sinensis plant can help fight breast and ovarian cancer.
Quercetin is a type of antioxidant found in plant foods, including tomatoes, leafy greens, broccoli, and berries, that has been studied inversely with coronary heart disease mortality.
More importantly, it is associated with reduced symptoms of rheumatoid arthritis and prostatitis and can stabilize the cells that release histamine (an organic nitrogenous compound) in the body, thus having an antihistamine effect.
Curcumin is the main active ingredient in turmeric, a plant that has a long history of medicinal use. It is known for its pain-reducing characteristics and its powerful anti-inflammatory properties.
A study of more than 700 clinical trials involving the relationship between this substance and cancer concluded that curcumin is as effective as prescription drugs in the treatment of cancers of the colon, prostate, esophagus, breast, liver, and mouth.
Note: The health effects of polyphenols depend on their bioavailability and the amount consumed. Research shows that eating foods rich in these antioxidants from a variety of sources may be more nutritious than limiting ourselves to foods typically found in the Western diet.
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Foods rich in polyphenols
blueberries Fruits like grapes, pears, apples, black elderberries, cherries, black chokeberries, strawberries, blueberries, plums, red raspberries, and black currants contain up to 200–300 mg/100 grams.
seed linseed Flaxseeds are the major food source of lignans with secoisolariciresinol as the major lignan in flaxseeds.
sunflower seeds They are a good source of chlorogenic acid (a phenolic product isolated from the leaves and fruits of dicot plants) which helps slow down the body’s absorption of fat from food intake.
Chickpeas Legumes (such as chickpeas, lentils, kidney beans, lima beans, soybeans, kidney beans, adzuki beans, or mung beans) are an important source of carbohydrates and protein, but they are also an important source of antioxidants.
High polyphenol contents have been determined in adzuki beans and lentils and lower contents in dry peas and broad beans.
Came Resveratrol is found in the skin of red grapes. Typically, a glass of red wine contains approximately 100 mg.
Some studies concluded that resveratrol could be strongly associated with a lower risk of blood clotting and inflammation that can ultimately lead to heart disease.
However, excessive alcohol consumption can have numerous adverse effects on your body and mind. For example, excessive alcohol consumption can contribute to or cause cardiovascular disease, liver damage, and multiple types of cancer.
Long-term alcohol abuse can cause the blood vessels around the pancreas to swell, leading to inflammation of the pancreas (pancreatitis).
Cocoa powder and dark chocolate Chocolate and cocoa are one of the richest sources of these active substances. It is recommended to choose dark chocolate with at least 60% cocoa, preferably 75%.
But adding things (like the fats and milk found in dark chocolate) to cocoa powder can negate the health benefits, so cocoa is a better option than chocolate.
Vegetables Most vegetables have a much lower concentration of antioxidants than fruits, although red cabbage, beets, and red onions are the highest among vegetables in overall content.
rolled oats Cereal grains provide more energy worldwide than any other type of crop.
Diets high in whole grains (such as millet, oats, barley, corn, rye, wheat, barley, rice) are linked to a 20-30 percent reduced risk of developing type 2 diabetes mellitus due to their high dietary fiber , minerals, vitamins and phytochemicals and low in fat.
herbs and spices The use of spices and herbs has been incredibly important throughout history.
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contraindications
Ingesting large amounts of these substances can stress the kidneys, and can also interact with corticosteroids, blood thinners, and aspirin.
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