We all know that fruits and vegetables are good for us right? But what exactly is it about these plant-based foods that make them so good for our health? As it turns out, the health benefits of fruits and veggies can, at least in part, be traced back to a class of compounds known as polyphenols.
Today, we’re going to explore exactly what polyphenols are, what happens when we ingest these nourishing nutrients, the health benefits linked to increased polyphenol intake, and most importantly – how you can get more of these power-packed plant molecules in your life. Let’s dive in.
What Are Polyphenols?
The term polyphenols doesn't refer to a singular compound, but rather a large and diverse class of compounds found in various plant-based foods. They are characterized by the presence of multiple phenol (aromatic alcohol) groups in their structure. Plants naturally produce polyphenols as a form of defense – shielding the plants against disease, harmful ultraviolet radiation from the sun, and invading pathogens.
Polyphenols can be further broken down into four distinct groups which are:1
- Flavonoids: Including quercetin, kaempferol, catechins, and anthocyanins
- Phenolic acids: Including stilbenes and lignans
- Polyphenolic amides: Including capsaicinoids and avenanthramides
- Other polyphenols: Including resveratrol, ellagic acid, and curcumin
Polyphenols might be microscopic plant compounds invisible to the naked eye, but their impact on your health is anything but itty-bitty. Before we dive into the health benefits associated with these incredible compounds, let’s zoom in on what happens within your body when you ingest polyphenols.
What Happens When You Eat Polyphenols? The Benefits Of Polyphenols
What makes polyphenols so impressive is their ability to act as potent antioxidants. To understand how antioxidants work, you first have to understand the process of free radical production and oxidative damage:2,3,4,5
- Free radical production: Your body naturally produces compounds known as free radicals. These are unstable and reactive molecules that are constantly on the lookout for electrons they can steal to stabilize themselves.
- Oxidative damage: Now, free radicals are perfectly normal and healthy when they are kept in check. But if levels of these unstable molecules get out of hand, they can begin pillaging your healthy cells – stripping them of electrons and damaging them in the process. This stripping of electrons dramatically alters your cell's structure and ability to function – causing damage known as oxidative stress.
- Accumulation of damage: Over time, this damage incited by oxidative stress can add up. As more and more of your cells are unable to perform optimally, your body can begin to slowly slip towards disease. Accumulated oxidative damage is linked to just about every chronic disease known to man – from Alzheimer’s to autoimmunity and from cancer to cardiovascular disease.
Now that you understand the process of oxidative damage and how it contributes to chronic disease, let’s break down how antioxidants (like polyphenols) can stop this process in its tracks:2,3,4,5
- Antioxidant power: To stabilize destructive free radicals, your body relies on antioxidants. Your body gets the antioxidants from two sources – you’re able to naturally synthesize them within your cells as well as extract these mighty molecules from the food you ingest.
- Electron donation: What makes antioxidants so powerful, is their unique and specific chemical structure that allows them to serve as electron donors. This allows antioxidants to donate one of their electrons to unstable free radicals so they can be neutralized and halt their path of destruction.
- Cellular repair: Once harmful free radical levels are stabilized and balance is restored, your cells are able to pump the brakes on cellular oxidative damage and begin the process of repair.
Antioxidants are sort of like guardians standing watch over your body's intricate machinery – serving as microscopic shields that form an invisible armor to protect your cells from the onslaught of free radicals. And it’s this remarkable antioxidant activity that allows polyphenols to create some remarkable health benefits.
The Health Benefits of Polyphenols
A diet high in polyphenols is unequivocally linked to better health. Just some of the health benefits that have been linked to increasing your polyphenol intake include:6,7,8,9,10
A Healthier Gut and Gut Microbiome
Polyphenols can bolster the health of your gut in a few distinct ways:
- Anti-inflammatory action and antioxidant defense: By acting as antioxidants and pumping the brakes on inflammation, polyphenols help to reduce inflammation in the gut.
- Gut-lining support: Polyphenols contribute to maintaining the integrity of the gut lining by providing structural support and enhancing the barrier function – helping your gut more effectively allow good stuff into your bloodstream while keeping toxins, pathogens, and wastes sealed up tight to be excreted when you go to the bathroom.
- Microbial fuel: Polyphenols serve as a source of nourishment for beneficial bacteria in the gut – promoting their growth and activity.
- A healthier, more diverse microbiome: This combination of decreased inflammation, a stronger gut barrier, and increased fuel creates a more harmonious environment for the good microbes in your gut – leading to a healthier, more diverse ecosystem.
Polyphenols pack a powerful punch when it comes to supporting a happy healthy gut.
A More Balanced Immune System
Polyphenols can help balance and bolster your immune system by:
- Combating inflammation
- Enhancing immune cell function
- Influencing the production and release of cytokines – signaling molecules that play a crucial role in immune response regulation
- Supporting the gut-immune axis
- Exerting adaptogenic effects – helping to balance and fine-tune your immune response, ensuring that it is appropriately activated without becoming overly reactive
Protection Against Mold and Mycotoxins
Polyphenols can be a powerful tool when it comes to healing mold-related illness and exposure to mycotoxins thanks to their ability to:
- Neutralize and combat oxidative damage incited by mycotoxins
- Support your body's natural detoxification processes, potentially aiding in the elimination of mycotoxins
- Modulate the immune response, enhancing the body's ability to recognize and defend against mold-related threats
- Bind to mycotoxins – preventing their absorption and facilitating their elimination from the body
- Exhibit antimicrobial properties – potentially inhibiting the growth of mold and fungi
To learn more about how polyphenols and other diet changes can help when it comes to mold-related illness, be sure to head over and read my article The Low Mold Diet: What It Is and How to Follow It.
Better Metabolic Health
Polyphenols have been found to influence insulin sensitivity and glucose metabolism – helping support more balanced blood sugar levels. Certain polyphenols (like those in green tea and berries) may even enhance metabolic rate and fat oxidation – helping amplify fat loss and aid in weight management. Additionally, polyphenols' ability to positively modulate your gut microbiome can further influence your metabolism due to the intricate connection between gut and metabolic health.
Enhanced Longevity and Protection Against Chronic Disease
Because polyphenols are so remarkable when it comes to fighting free radicals, they have potent anti-aging benefits and drastically reduce your risk of developing inflammation-mediated and age-related chronic diseases. Increased polyphenol intake has been found to reduce your risk of developing serious conditions like:
- Cardiovascular diseases
- Certain types of cancer
- Neurodegenerative diseases
- Type 2 diabetes
- Inflammatory conditions
- Age-related macular degeneration (AMD)
- Obesity
- Gastrointestinal disorders
- And more!
Because polyphenols protect your cells from damage, they have the potential to positively affect every facet of your well-being – from your health to your appearance and from your performance to your happiness.
So how can you go about getting more of these free-radical fighting compounds in your life?
Which Foods Have the Most Polyphenols?
If you’re aiming to boost your polyphenol levels, diversity is key. Incorporating a range of plant-based, whole foods into your daily meals is hands down the best way to up your polyphenol intake. I recommend regularly incorporating some of these highly polyphenol-rich foods into your diet:
- Fruits: Namely berries, currants, cherries, pomegranates, and plums
- Vegetables: All veggies are great, but try to mix it up with plants like artichokes, broccoli, carrots, potatoes, and spinach to name a few
- Legumes: Include black beans, tempeh, and soy in your diet for a hearty dose of polyphenols
- Nuts and seeds: Almonds, hazelnuts, flax seeds, and walnuts are all great sources
- Herbs and spices: Add a burst of flavor and a concentrated dose of health-boosting polyphenols with herbs and spices like basil, cinnamon, cumin, parsley, and rosemary
- Drinks: Sip on polyphenol-rich beverages such as black tea, coffee, green tea, and red wine
- Cocoa products: Cocoa powder and dark chocolate both contain lots of polyphenols
While obtaining polyphenols from whole foods is a great foundation, the truth is, it can sometimes be challenging to get all of the nutrients you need from diet alone.
How Else Can I Get More Polyphenols?
While it’s important to ensure you’re getting plenty of polyphenols through your diet, a polyphenol-containing supplement can be a great way to supercharge your polyphenol levels and reap the benefits of these mighty compounds. Here are a few of my favorite polyphenol-boosting supplements:
- Resveramax: Resveramax contains a polyphenol blend that includes resveratrol, turmeric, and Andrographis to give you a concentrated dose of antioxidant power.
- Olive Leaf 500: Olive Leaf 500 contains a hefty helping of Oleuropein – a potent polyphenol unique to olive leaves.
- Super Turmeric: Super Turmeric is a full-spectrum turmeric product that contains an exclusive blend of bioactive polyphenols that is particularly powerful when it comes to supporting immune function.
- Omega Curcumin: Omega Curcumin combines the power of polyphenols with the health-boosting effects of omega-3 essential fatty acids – another compound that plays a critical role in fighting inflammation.
- SIBO / SIFO Trio Bundle: This trio of supplements packs a powerful punch when it comes to elevating polyphenol levels and supercharging your gut health. By blending a medley of polyphenols with other powerful herbal extracts, this bundle is perfect for rebalancing your gut.
Incorporating a polyphenol-packed supplement is an easy and effective way to give your body the polyphenols it needs to combat damaging free radicals and support overall health and vitality.
Ready To Harness the Power Of Polyphenols?
Polyphenols undoubtedly wield some impressive effects when it comes to our health and well-being. Incorporating a variety of polyphenols in your diet is hands down one of the most powerful tools we have when it comes to using food as a path to healing. And while these powerful molecules can certainly be harnessed to optimize well-being, it's crucial to recognize that a polyphenol-rich diet is only one piece of the puzzle
If you’re looking to heal a chronic condition, address unexplained symptoms, or simply take your health up a notch, there’s no singular diet change or supplement that’s going to serve as the magic solution. True healing requires a big-picture approach – and a toolkit full of different tools and strategies.
So if you're on the hunt for ways to expand your “toolkit” to cultivate abundant health and well-being from the inside out, I've got you covered. The very best place to start is by downloading my Resource Roadmap. It’ll help connect you to the resources that are most valuable to you and figure out the next best step for you.
Click here to download your free Resource Roadmap today!
Resources:
- 8 Foods High in Polyphenols and Why You Need Them (webmd.com)
- Plant polyphenols as dietary antioxidants in human health and disease (nih.gov)
- Antioxidants | The Nutrition Source | Harvard T.H. Chan School of Public Health
- Free radicals, antioxidants and functional foods: Impact on human health – PMC (nih.gov)
- Foods | Free Full-Text | Dietary Regulation of Oxidative Stress in Chronic Metabolic Diseases (mdpi.com)
- Higher intake of dietary flavonols, specifically dietary quercetin, is associated with lower odds of frailty onset over 12 years of follow-up among adults in the Framingham Heart Study – The American Journal of Clinical Nutrition
- Frontiers | Use of Polyphenols as Modulators of Food Allergies. From Chemistry to Biological Implications (frontiersin.org)
- Prebiotic effect of dietary polyphenols: A systematic review – ScienceDirect
- Effects of Polyphenols in Aging and Neurodegeneration Associated …: Ingenta Connect
- Antioxidants | Free Full-Text | Impact of Polyphenolic-Food on Longevity: An Elixir of Life. An Overview (mdpi.com)
- Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database – PubMed (nih.gov)
* These statements have not been evaluated by the Food and Drug Administration. The product mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is not intended to replace any recommendations or relationship with your physician. Please review references sited at end of article for scientific support of any claims made.
Share: