Keeping up with the latest discoveries about the benefits of natural foods can become overwhelming. How do antioxidants work? What chemicals and chemical reactions make certain foods healthier than others? One of the most talked about topics in nutrition today is polyphenols. What are polyphenols? Fortunately, you don't need advanced degrees in biology and chemistry to benefit from polyphenols. A little background information and knowing what foods to look for is all it takes to enjoy their health benefits.
What are Polyphenols?
The word "phenol" in polyphenol refers to a particular chemical formula. Phenols are slightly acidic and form crystalline structures at room temperature. "Poly" is a Greek word meaning "many," so polyphenols can be said to be many phenols grouped together. Although phenols and polyphenols are found in nature and used to make industrial products ranging from polycarbonates to herbicides, the term "polyphenols" has come to be popularly associated with the beneficial natural polyphenols found in certain foods.
Antioxidants are compounds that scavenge free radicals in the body. There are 3 groups of antioxidants:
- Carotenoids (related to vitamin A)
- Allyl sulfides (found in garlic and onions)
- Polyphenols are the largest group of antioxidants
To complicate things further, there are four types of polyphenols found in foods:
- Phenolic acids are found in abundance in tea, coffee, blueberries, plums, apples, cherries and kiwis.
- Flavonoids can be found in a wide variety of foods, including fruits, vegetables, legumes and even red wine.
- Stilbenes are found in the form of resveratol in peanuts and red wine.
- Lignans occur in legumes, grains, fruits, algae, and some vegetables.
The Benefits of Polyphenols
Beneficial polyphenols occur mostly in unrefined grains, legumes, fruits and vegetables. Moderate cooking does not destroy them, but food processing can. Some of the health benefits of polyphenols are said to include:
- Anti-inflammatory benefits: Inflammation is the cause of many serious diseases. Research has shown that a polyphenol rich diet can help prevent or reduce inflammation.
- Polyphenols help prevent heart disease by increasing HDL (good cholesterol) levels, reducing fat in blood vessels, and fighting inflammation.
- Strawberries and raspberries are rich in a polyphenol called ellagic acid, which has been shown in laboratory studies to have possible cancer fighting benefits.
If you have any particular nutritional needs, a nutritionist in your area may be able to help you choose foods with the right polyphenols for your needs. If you are more interested in your and your family's general health, all you need to remember is that unprocessed grains, legumes, fruits and vegetables are packed with healthful polyphenols. A balanced diet that includes these foods should give the average person all the health promoting benefits of polyphenols they need.
Originally published on Mar 06, 2013
