Jeffrey Salazar
Polyphenols are beneficial plant compounds that offer a range of health benefits. They are found in many plant-based foods such as vegetables, fruits, spices, nuts, and cocoa products. Some common food sources of polyphenols include cloves, star anise, cinnamon, berries, tea, red wine, and dark chocolate. While polyphenols have been linked to various health benefits, including reduced risk of cancer, improved digestion, and lower heart disease risk, excessive amounts may have adverse effects. Therefore, it is generally recommended to consume polyphenols through a healthy diet rather than through supplements. This article will provide an overview of polyphenols, their potential benefits, and ways to incorporate more of them into your diet.
How to Increase Polyphenols in Diet
| Characteristics | Values |
|---|---|
| Food Sources | Cloves, star anise, capers, curry powder, ginger, cumin, cinnamon, peppermint, oregano, sage, rosemary, thyme, basil, lemon verbena, parsley, marjoram, black chokeberry, black elderberry, low bush blueberry, plum, cherry, blackcurrant, blackberry, strawberry, raspberry, prune, black grapes, apples, apple juice, pomegranate juice, peach, blood orange juice, lemon juice, apricot, quince, tea, dark chocolate, red wine, berries, oranges, cinnamon, spinach, extra virgin olive oil, grapefruit, grapefruit juice, cocoa, nuts, vegetables, soy flour, black tea, green tea, red wine, rosé wine, white wine, beans, peas, turmeric, wheat grain, cereal grains, milk, coffee |
| Health Benefits | May help prevent blood clots, reduce blood sugar levels, lower heart disease risk, promote brain function, improve digestion, offer some protection against cancer, reduce the risk of developing type 2 diabetes, boost insulin sensitivity, slow down the rate the body digests and absorbs sugar, help reduce the risk of stroke and premature death, boost memory, learning and concentration, improve short-term memory in those with dementia, decrease risk of depression, slow down cognitive decline, help with weight loss, provide energy, improve health, lower BMI and waist circumference |
| Side Effects | Excessive amounts may have adverse effects, may cause kidney damage, may cause tumors, may alter thyroid hormone production, may affect the absorption of certain nutrients, may interact with medications, may cause unpleasant digestive symptoms such as gas, bloating, and indigestion |
| Other Information | The number of polyphenols in a food can vary depending on where the food is grown, how it is farmed and transported, how ripe it is, and how it is cooked or prepared, the Mediterranean diet includes many foods that are rich in polyphenols, polyphenols are beneficial plant compounds, polyphenols add astringency and bite to foods, polyphenols help defend against attack by insects and give plants their colour, polyphenols are a group of micronutrients with a range of healthy properties |
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What You'll Learn
Eat more fruits and vegetables
Eating more fruits and vegetables is a great way to increase your polyphenol intake. Polyphenols are organic compounds found in many plants, offering a host of health benefits. They are known for their antioxidant and anti-inflammatory properties, which help to combat cell damage and reduce inflammation.
Fruits and vegetables that are rich in polyphenols include berries, such as blueberries, blackberries, elderberries, raspberries, strawberries, and blackcurrants. Apples, plums, grapes, cherries, pomegranates, and citrus fruits like oranges and lemons are also good sources.
When it comes to vegetables, artichokes, red and green chicory, red onions, spinach, broccoli, kale, and purple cabbage are all packed with polyphenols. Legumes like black and white beans are also a great option.
The amount of polyphenols in a food can vary depending on factors such as where it is grown, how ripe it is, and how it is cooked. For example, frying polyphenol-rich foods can significantly alter their composition, so it may be best to opt for other cooking methods like boiling or steaming.
In addition to the above, there are many other plant-based foods that contain polyphenols, so feel free to get creative in the kitchen and experiment with different options to boost your polyphenol intake.
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Drink tea
Tea is the most popular beverage in the world after water. It is made by pouring hot water over cured leaves of the Camellia sinensis plant, which have been consumed for almost 50 centuries. Tea contains polyphenols, which are likely a key component of what makes tea a healthful drink.
Black tea and green tea both contain ample amounts of polyphenols. Black tea contains 102 mg of polyphenols per 100 milliliters (mL), while green tea contains 89 mg per 100 mL. However, studies show that, with the exception of decaffeinated tea, all plain teas have about the same levels of polyphenols, albeit in different proportions. Green tea is richest in epigallocatechin-3-gallate (EGCG), while black tea is richest in theaflavins. Research has shown that both types can exert health benefits. For example, a 2020 study suggested that green tea is linked to a 64% lower chance of cognitive impairment in middle-aged and older adults. A 2021 study on Chinese adults also suggested a 10% lower chance of death from type 2 diabetes for those who drink green tea daily.
Herbal teas also contain polyphenols, but the amount varies depending on the plant origin. Yerba mate, a popular herbal tea in South America, contains the antioxidant polyphenol chlorogenic acid. However, it is important to note that some research links drinking large amounts of mate over time with an increased risk of certain cancers, including head and neck, stomach, bladder, and lung cancers. It is not clear if this is due to drinking the tea very hot or the presence of polycyclic aromatic hydrocarbons, which may be introduced during certain processing methods. Therefore, it is recommended to drink mate at moderate temperatures and to choose brands that process it by air-drying rather than smoking.
Observational research has found that tea consumption of 2-3 cups daily is associated with a reduced risk of premature death, heart disease, stroke, and type 2 diabetes. However, there may be an increased risk of esophageal and stomach cancers from drinking tea that is too hot (more than 131-140° F [55-60° C]). In addition, a 2023 study reported that drinking too much tea (13 cups or more per day) could increase the chance of Alzheimer's disease. Therefore, it is important to enjoy tea in moderation and allow it to cool before drinking.
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Spices and dried herbs
Some spices that are rich in polyphenols include cloves, star anise, cumin, cinnamon, ginger, and curry powder. Cloves, in particular, have been found to have high levels of polyphenols, with 15,188 mg of polyphenols per 100 g of cloves. Other spices with high polyphenol content include cumin seeds, which contain 144.59 mg CAE/100 g, and dried cumin, which has 196.96 mg CAE/100 g.
When it comes to dried herbs, some options with high polyphenol content include dried peppermint, marjoram, oregano, rosemary, and sage. For example, dried peppermint has 11,960 mg of polyphenols, while marjoram contains 3052.34 mg CAE/100 g. Additionally, dried oregano is often listed as one of the top sources of polyphenols, although it is worth noting that fresh oregano has higher antioxidant activity than its dried counterpart.
While the amounts of spices and dried herbs used in cooking are usually small, they can still contribute to your overall polyphenol intake. However, it is important to note that the true health benefits of these substances are still being studied, and more research is needed to fully understand their impact.
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Dark chocolate and cocoa products
Firstly, dark chocolate and cocoa polyphenols have antioxidant effects, reducing oxidative stress and preventing age-related damage. This is due to their ability to increase nitric oxide (NO) levels, which leads to improved blood flow and lower blood pressure. Additionally, these polyphenols exhibit anti-inflammatory properties, contributing to the prevention and management of chronic diseases.
The polyphenols in dark chocolate and cocoa have also been linked to improved insulin sensitivity, making them potentially beneficial for individuals at risk of type 2 diabetes. Furthermore, these polyphenols can aid in weight management by boosting energy expenditure and thermogenesis, which may be particularly relevant for obese individuals.
While the health benefits of dark chocolate and cocoa polyphenols are promising, it is important to note that the effects may vary depending on the specific product and the individual's metabolism, intestinal absorption, and other factors. Excessive polyphenol intake, especially through supplements, may have adverse effects, as indicated by some studies. Therefore, consuming dark chocolate and cocoa products as part of a balanced diet is generally recommended to take advantage of their nutritional and therapeutic benefits.
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Nuts
Walnuts are a particularly good source of polymeric procyanidins, a type of polyphenol, with 415.1 mg/100 g. They also have significant antioxidant quantity and efficacy and exhibit notable potential health benefits. Macadamia, walnuts and cashews are good sources of Se, while pistachios, almonds and cashews are rich in sugar. All nuts showed high activity in inhibiting intestinal α-glucosidase, which is beneficial for anti-diabetic, anti-obesity and anti-cholinergic properties.
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Frequently asked questions
Some foods that are rich in polyphenols include cloves, star anise, dried peppermint, dark chocolate, milk chocolate, berries, nuts, black tea, green tea, red wine, and extra virgin olive oil.
Polyphenols are beneficial plant compounds that are thought to offer various health benefits. They have strong antioxidant and anti-inflammatory effects, which can help prevent cancer and reduce the risk of developing type 2 diabetes. Polyphenols may also help prevent blood clots, reduce blood sugar levels, and lower the risk of heart disease.
While polyphenols offer many health benefits, excessive amounts may have adverse effects. Some studies have shown that high doses of polyphenol supplements may cause kidney damage, tumours, and an imbalance in thyroid hormone levels. Additionally, polyphenol-rich foods may affect the absorption of certain nutrients and interact with medications.
To increase your polyphenol intake, try incorporating more plant-based foods into your diet, such as fruits, vegetables, spices, nuts, and cocoa products. The Mediterranean diet includes many foods that are rich in polyphenols. However, it is recommended to consume polyphenols in their natural form through plant foods rather than through supplements.
