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What are polyphenols and what are their benefits to the body? We have gathered the most essential fast facts about polyphenols to help you learn more about them.
In this article:
- What are Polyphenols?
- Who Can Benefit from Polyphenols?
- Where Are Polyphenols Found?
- How Much of Polyphenol Should Be Taken Daily?
- When Are the Different Types of Polyphenols Helpful to the Body?
- Why Does the Body Need Polyphenol?
- What are Polyphenols in Purple Tea?
Polyphenols and Their Benefits
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What are Polyphenols?
Polyphenols are found in plant food sources with antioxidant properties. They are phytochemicals that give plants their rich green color. Polyphenols fight off free radicals that cause aging and diseases.
Who Can Benefit from Polyphenols?
Polyphenols are beneficial to both humans and plants. They protect the plants from UV radiation and other harsh climatic conditions.
Humans, on the other hand, benefit from the antioxidant properties of polyphenols. They are believed to be effective in managing the following health conditions:
- Type 2 diabetes – Polyphenol rich foods such as cocoa show capacity to boost the insulin sensitivity of a person.
- Inflammation – The flavonoids in green tea help improve inflammatory diseases.
- Heart disease – Antioxidants fight oxidative stress which may lead to cardiovascular diseases like atherosclerosis-related ischemic heart disease and stroke.
- Obesity – The flavanoids component of polyphenols plays a great role in decreasing body mass index and excess fat.
Where Are Polyphenols Found?
Polyphenols are found more abundantly in food such as fruits, vegetables, cocoa, and even red wine. Because of the wide variety of its food sources, the best way to gain as much of the benefits of polyphenols it to widen the variety of food intake. Some of the best sources of foods high in polyphenols include:
- Cocoa powder and dark chocolate
- Cloves
- Berries such as blackberries, highbush berries, strawberries, and raspberries
- Fruits juices such as apple juice and pomegranate juice
- Fruits such as apples, cherries, and plums
- Beans such as black beans and white beans
- Nuts such as walnuts, almonds, pecans, and hazelnuts
- Vegetables such as spinach and red onions
- Soy products such as soybean sprouts and soy yogurt
- Black and green tea
- Red wine
How Much of Polyphenol Should Be Taken Daily?
Polyphenols may be found in a lot of food sources. Some of the richest sources of polyphenol foods are raw fruits and vegetables. Incorporating these foods into your daily diet will definitely improve the body’s nutrient intake.
Studies show that the most ideal amount of polyphenol intake is in a “5-a-day” Dietary Reference Intake (DRI). This means that a person is recommended to consume at least five portions of a particular food group, in this case, polyphenol-rich foods, every day. The recommended amount is about 400g of fruit and vegetables a day.
When Are the Different Types of Polyphenols Helpful to the Body?
There are several types of polyphenols. Each type contributes to the body’s overall health. Some of the different polyphenols in nature are:
Phenolic Acids
These are found in fruits and vegetables, as well as in grains and corns. They work as antioxidants and anti-inflammatory remedies for the conditions of the body.
Stilbenes
Resveratrol is a well-known component of this plant chemical group and is commonly found in blueberries, cranberries, wine, and peanuts. Studies show that resveratrol also contains anti-inflammatory and anti-oxidizing properties.
Flavonoids
Flavonoids are popularly manufactured as dietary supplements. These are found in wine, fruits and vegetables, green tea, and legumes.
Lignans
The best sources for lignans are linseed, flax, and sesame seeds. It can also be found in fruits, vegetables, cereals, and grains. It helps with cardiovascular health and acts as an antioxidant as well.
Why Does the Body Need Polyphenol?
Polyphenol benefits the body in so many ways:
- Eating more polyphenol-rich foods help reduce progressive tendencies for cancer and diabetes.
- As probiotics, polyphenols help manage weight and prevent diseases.
- Just like with plants, they protect the skin from UV radiation and fight free radicals to reduce the visible signs of aging.
- Polyphenols from specific sources (e.g. green tea) protect the cardiovascular and nervous system.
What are Polyphenols in Purple Tea?
Purple tea is an emerging natural tea drink rich in health benefits. It contains a higher percentage of polyphenols than green tea or black tea at 16.5%, green tea only contains 10.1% of polyphenols, while black tea only has 9.1%.
This African-grown tea is also rich in antioxidants and a unique polyphenol called GHG. This component helps in the management of obesity and weight loss.
Don’t forget to download, save, or share this handy infographic for reference:
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Watch this video below and check out the miraculous benefits of Polyphenols!
Don’t miss the countless benefits you can get from polyphenol-rich foods! The best investment of a person is a healthy body. Feeding it the right things will equate to not just a good physique but also a more productive mind and soul.
Which polyphenol-rich foods do you include in your diet? Share them with us in the comments section below!
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