Foods That Are High In Polyphenols

Foods that are high in polyphenols may provide good health benefits because it’s an antioxidant.

foods high in polyphenols

Foods that are high in polyphenols may provide good health benefits through it’s antioxidant properties. It can reduce the risks of developing cancer, diabetes, osteoporosis, heart disease, and obesity. It may even influence gut bacteria and impact genes on how a person’s body responds to polyphenols.

According to a research study, gut bacteria can be influenced by polyphenols as it has a prebiotic effect that improves the nutrition of good bacteria inside the gut. It also increases the number of good bacteria while reducing the number of bad bacteria at the same time. Polyphenols also provide the plant’s color and help protect it from ultraviolet radiation.

What is a Polyphenol?

Polyphenol is a micronutrient found in plants that have antioxidant content, which is important to stay healthy and prevents diseases from occurring. It is found in many foods like fruits, vegetables, wine, tea, olive oil, even chocolates, and so on. Anyone may get polyphenols by eating foods, particularly fruits and vegetables, or may take a supplement which comes in powder and capsule form.

It helps prevent cellular damage that is caused by smoking cigarettes, pollution, and eating rancid food. Polyphenols are also known in helping to slow down the formation of blood clots and improve the follow of blood, increase protective good cholesterol (HDL cholesterol) and promote anti-platelet and anti-inflammation activity.

Foods High in Polyphenols

Polyphenols play an important growth factor in plants, as fruits and vegetables get their flavor, vibrant color, astringency, oxidative stability, and aroma from it. Furthermore, it protects the plant from harsh climate condition, pathogens, and ultraviolet radiation.

Usually, polyphenols are found in plant-based food, but they too may be sourced from various food groups like whole grains, seeds, fats, spices, and even beverages.  Here are some of the foods that are high in polyphenols:

Apples

Apples contain soluble fiber and polyphenols; categorized as flavonoids and non-flavonoids acting as metabolites found from apple peel, that may increase energy, improve digestive health, decrease the amount of fat in the body, prevent allergic reactions, hair growth, and muscle strength.

Beans

Beans have enough amounts of polyphenols, resistant starches, and soluble fiber that may reduce low-density lipoprotein (bad cholesterol) for metabolic syndrome, obesity, diabetes, and cardiovascular diseases. It not only provides many health benefits but is also a cost-effective source of nutrients with many variations like pinto beans, black bean, kidney beans, and navy beans to name a few.

Berries

Berries are known to have high concentrations of polyphenols, especially blueberries and cranberries. They provide vitamins, minerals, and antioxidants that protect the body from cell damages, prevent urinary tract infections, assist tumor formation in cancers, and reduce the risk of acquiring chronic and degenerative diseases,

Nuts

Nuts are one of the healthy and nutritious snacks or food that is high in polyphenol antioxidants, especially walnuts. It provides health benefits like reduce inflammation enhance endothelial function and improves a person’s lipid profile.

Tea

Tea has been used since ancient times for its health benefits. It has three types of black tea and green tea are the most used, with oolong tea seldom used. Tea is rich in polyphenols that prevent cardiovascular disease, has an anti-microbial effect that contributes to weight loss, and reduces the risk of cancer.

Spinach

Spinach is a nutrient-rich food that has antioxidants that may help in improving and maintaining being healthy. It helps to delay the process of aging by protecting cells, decrease the risk of obtaining cancer, diabetes, and heart disease that is also a good source of micronutrients like vitamin A and C, selenium, manganese, and zinc that improves the internal functions of the body.

Polyphenol Supplements

Polyphenol supplements are vitamins, minerals, and antioxidants that are extracted from plants to produce an isolated nutrient product that is in the form of capsules and tablets. They are made to manage blood pressure, diabetes, cancer, and cardiovascular disease as an alternative to polyphenol foods.

Here are the three best polyphenol supplements in the market today:

Resveratrol

A polyphenol supplement that has antioxidant properties that may boost cardiovascular health, enhance the function of the immune system, and brain development. It is manufactured in the United States of America and passed the Good Manufacturing Process (GMP) regulations for quality pharmaceutical production.

Pure Encapsulations

This supplement has phenolic and flavonoid contents obtained from the blueberry, olive fruit, grape seed, pomegranate, and green tea quercetin that may help in boosting cardiovascular health, improves skin condition, and increase energy levels. This product is made from Sudbury, Massachusetts United States of America and has complied with the Genetically Modified Organisms (GMO) policy, where ingredients are determined to be safe through the use of biotechnology and the ruling of regulatory agencies.

Pomi-T Polyphenol Food Supplement

Pomi-T is a supplement that has high antioxidant components that are sourced from green tea, turmeric root powder, pomegranate, and broccoli that may help in reducing PSA numbers especially good for old men for their PSA tests.

Although these supplements are made to enhance a person’s health and make it better, it is believed may cause unhealthy conditions. It may lead to the disruption of thyroid hormones, weaken iron absorption, and have cancer-causing effects. It is noteworthy to mention that before buying and consuming polyphenol supplements it is wise to consider consulting with a health professional to determine the best course of action.

Takeaways

Polyphenols provide health benefits as they act as antioxidants in the body, having the ability to protect cells from damages. By adding polyphenol-rich foods as part of a daily meal or diet, these nutrients that protect the body from free radicals, or reactive molecules, and prevent the body from oxidation damages. It doesn’t only do the protecting, but it also reduces the chances of the body to have inflammation, heart disease, diabetes, and obesity.

Having a balanced diet will surely increase health levels, but for people who experience some allergic reactions from specific polyphenol foods, it’s best to avoid them and take other polyphenol alternatives. Speaking of alternatives, polyphenol supplements too are good for the body. But it must go through assessment if these supplements are good for your condition. Seeking for medical advice regarding this is a great first step in making the best course to follow.

foods high in polyphenols 

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