Plant-based diets have gotten a lot of great press coverage lately. Many have heard food writer Michael Pollan’s simple guidance, “Eat food, not too much, mostly plants.”
So, what exactly makes plants so special, and why should we eat so many of them? Of course, they contain a wide variety of vitamins and minerals. But they also boast another class of nutrients called phytonutrients, of which a large percentage is known as polyphenols.
Are polyphenols good for you? Yes!
There are over 8,000 identified polyphenols found in fruits, veggies, seeds, beans, spices, and herbs and in everything from wine and turmeric to grape seeds and olive oil. Polyphenol is an umbrella term that includes nutrients such as flavonoids, anthocyanins, catechins, lignans and many others.
Polyphenols give plants their color, flavor, and aroma. And although they have their differences, polyphenols have much in common too. One thing’s for sure: we feel better and are healthier when we eat plenty of them!
Why Is a Diet Rich in Polyphenols So Good For You?
1. Polyphenols are antioxidants
Think of them as protectors that help your cells fight free radicals — antioxidants literally cancel oxidizing agents that can disrupt the integrity and function of cells.
2. Polyphenols are immune superheroes
Immune health is central to whole body health, and polyphenols are some of your immune system’s favorite allies. These plant phytonutrients play sidekick to immune cells so they can do their best at keeping you healthy.
3. Polyphenols nourish your heart health
Much research has identified the role of polyphenols in helping to maintain a healthy heart. As antioxidants, polyphenols play a unique role in upholding the healthy balance of cholesterol and blood pressure, and provide expert nourishment to maintain the health of your heart and blood vessels.
4. Polyphenols are brain boosters
As we age, our brains age too. But we can help them age well! Certain polyphenols, like resveratrol and epigallocatechin gallate (EGCG) in green tea have been shown to support healthy memory and cognition.
5. Polyphenols support our skin
As our outermost layer, the skin is exposed to sunlight, environmental pollutants, and climate changes. Polyphenols, especially flavonoids and phenolic acids, play an important role in promoting resilient and glowing skin throughout life.
6. Polyphenols encourage healthy flora
Polyphenols support the healthy microorganisms inside our gut that play a very important role in our overall state of health. As polyphenols in berries, olives, grapes, and more encourage the growth of friendly bacteria, they promote optimal function of the gut-brain axis (supporting immune and brain health), and cardio-metabolic health (nourishing heart and vascular health).
What Foods Contain Polyphenols?
There are two ways you can get amazing, healthful polyphenols into your system: foods and supplements. Is coffee high in polyphenols? What about tea and fruit? If your food grew on a tree, vine, under the ground, on a bush, or in a flower, it probably has some polyphenols. The following plant-based foods are known for being especially high in these health-boosting compounds.
Fruits
With a variety of colors, scents, and flavors, fruits are polyphenol powerhouses. Which fruits contain polyphenols? Berries are well-known sources, including the commonly available blueberries, blackberries, strawberries, and raspberries. The berry with the most polyphenols is the black chokeberry. In addition to berries, polyphenol-rich fruits include black currants, plums, sweet cherries, and apples.
Black and green tea
Polyphenols, like the infamous EGCG, are found in black and green tea leaves. Teas boast a number of other great health benefits as well, so if you need some warm and energizing comfort, brew up a cupful and enjoy the antioxidant infusion.
Coffee
What about your morning pick-me-up? Is coffee high in polyphenols? The answer is yes! Coffee is one of the most polyphenol-rich beverages in the world, containing the unique antioxidant chlorogenic acid. That means your best sip of the day is a gift to your tastebuds and your body.
Vegetables
A number of vegetables contain polyphenols, though not in as high concentrations as fruit. The most polyphenol-rich veggies include artichokes, chicory, red onions, and spinach, but just about every veggie contains them. Plus, they add up! Pile your salad plate with colorful red cabbage, carrots, and broccoli for cellular celebration.
Chocolate
Chocoholics rejoice—your favorite treat is filled with healthful polyphenols! The darker the chocolate, the more polyphenols it has. Cocoa flavonoids are a boon for brain and cardiovascular health, not just boosting your mood but enhancing your vitality.
It’s no wonder everyone agrees that fruits, vegetables, herbs, spices—and yes, chocolate— should be the foundation of a healthy lifestyle. Along with a healthful diet, the right polyphenol-containing supplements can assist you with your health goals. Here at Pure Synergy®, we’re on a mission to capture nature’s wisdom with our organic, plant-based supplements and extracts.
Learn more about our polyphenol-rich, organic SuperPure® Extracts and Superfoods for optimal health.
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