- Polyphenols are plant compounds with antioxidant and anti-inflammatory properties essential for health
- They support cardiovascular health, blood sugar control, weight management, and cognitive function
- Rich sources include berries, vegetables, herbs, tea, coffee, dark chocolate, nuts, and seeds
You may have heard the term' polyphenols.' But must not be familiar with the importance of these beneficial compounds. Polyphenols are a large group of over 8,000 naturally occurring plant compounds known for their potent antioxidant and anti-inflammatory properties. Polyphenols can be categorised into four main groups: flavonoids, phenolic acids, polyphenolic amides, and others, such as resveratrol, curcumin, lignans, and more. The antioxidant properties can help neutralise harmful free radicals that are known to increase the risk of conditions like cancer, diabetes, and heart disease. Additionally, polyphenols are also thought to reduce inflammation, which is also the root cause of many chronic illnesses. Recently, polyphenols have garnered attention for their health benefits, particularly concerning gut health. Here's how these are essential for a healthy gut.
Why are polyphenols essential for gut health?
1. Gut microbiota modulation
Polyphenols can influence the composition and activity of gut microbiota. They act as fuel for beneficial gut bacteria such as Bifidobacterium and Lactobacillus, promoting the growth of beneficial bacteria while inhibiting pathogenic ones, leading to a balanced gut ecosystem.
2. Anti-inflammatory properties
They help reduce inflammation in the gut, which is crucial for maintaining a healthy gut lining and preventing various gastrointestinal disorders.
3. Antioxidant effects
Polyphenols combat oxidative stress in the gut, which can contribute to the prevention of chronic diseases such as colorectal cancer.
4. Enhancing gut barrier function
Some studies suggest that polyphenols can help strengthen the gut barrier, reducing intestinal permeability (leaky gut) and improving overall gut health.
Other benefits of polyphenols
1. Cardiovascular health
Adding polyphenols to your diet may improve heart health. Regular consumption of polyphenol-rich foods has been linked to lower blood pressure and healthy cholesterol levels, resulting in improved heart health.
2. Anti-cancer effects
Certain polyphenols may exhibit anti-cancer properties by inhibiting the growth of cancer cells and promoting apoptosis (cell death in cancer cells). Polyphenols also have strong antioxidant and anti-inflammatory effects, both of which can be beneficial for cancer prevention.
3. Weight management
Polyphenols can aid in weight management by regulating lipid metabolism and reducing inflammation related to obesity. However, there's no direct link with weight loss.
4. Blood sugar control
Some research indicates that polyphenols can improve insulin sensitivity and help regulate blood sugar levels. This helps reduce the overall risk of type 2 diabetes.
5. Cognitive health
Polyphenol-rich foods may boost your focus and memory. They help improve blood flow and reduce oxidative stress, potentially slowing cognitive decline.
Best food sources of polyphenols
To maximise intake, focus on adding colourful plant-based foods to your diet. Some of the best sources are:
1. Fruits: Berries (blueberries, strawberries, blackberries), apples, cherries, pomegranates and grapes are excellent sources.
2. Vegetables: Onions, spinach, red cabbage and broccoli are rich in polyphenols.
3. Herbs and spices: Cloves, cinnamon, turmeric, ginger and oregano contain high levels of polyphenolic compounds.
4. Tea and coffee: Green tea, black tea, and coffee are significant sources of polyphenols, particularly catechins and flavonoids.
5. Dark chocolate: Quality dark chocolate (70% cacao or higher) is well-packed with polyphenols.
6. Nuts and seeds: Flaxseeds, walnuts, pecans, almonds (with skins), and sesame seeds.
Incorporating a variety of these foods into your diet can help you reap the numerous health benefits of polyphenols, particularly for your gut health. Remember, many polyphenols are concentrated in the skins and seeds of fruits and vegetables, so eat them whole whenever possible.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
