The Power Of Polyphenols: Nature's Colorful Nutrient Warriors

19.07.23 08:25 AM - By Kristen

When it comes to nutrition, you've probably heard the advice to "eat the rainbow." But what does that mean, and why is it so important? The answer lies in the vibrant colors of natural foods and the powerful compounds known as polyphenols that they contain. In this article, we'll dive into the world of polyphenols, their benefits, and how to incorporate them into your diet.

What Are Polyphenols?

Polyphenols are natural compounds found in plants and plant-based foods. These remarkable nutrients play a crucial role in managing inflammation and protecting your body from oxidative stress. Registered dietitian Devon Peart explains, "Polyphenols are simply a category of phytonutrients, which are chemical compounds in plants that provide specific health benefits. Along with other nutrients in plants, like fiber, vitamins, and minerals, polyphenols can help protect your body from the root causes of many chronic illnesses."

Benefits of Polyphenols

Polyphenols are not only beneficial for plants but also for your body. They offer two main advantages: they act as antioxidants and have anti-inflammatory properties.

Antioxidant Power: As antioxidants, polyphenols help combat free radicals, and unstable molecules that can damage your cells. This damage, known as oxidative stress, can lead to various health conditions, including cancer, autoimmune diseases, heart disease, and premature aging.
Anti-Inflammatory Support: Inflammation is your body's natural response to injury or illness, but it can become chronic and lead to conditions like arthritis and Alzheimer's disease. Polyphenols help regulate your body's inflammatory response, keeping it in check.

Types of Polyphenols

There are over a thousand types of polyphenols, but they can be categorized into four main groups:

Phenolic Acid
Flavonoid
Stilbenes
Lignans

These categories have subcategories that go into the thousands, each with unique chemical structures and benefits. However, their primary function remains the same: protecting your body from chronic diseases.

Polyphenols and Food

Polyphenols naturally occur in plants, so consuming a variety of fruits, vegetables, herbs, spices, seeds, nuts, and whole grains is an excellent way to incorporate them into your diet. Peart emphasizes the importance of diversity, saying, "There's so much nutritional value in all plant foods. To get the benefits of the broad array of micronutrients, you need to eat a variety."

While the list of polyphenol-rich foods is extensive, some examples include apples, berries, broccoli, carrots, chili peppers, cumin, dark chocolate, flax seeds, ginger, green tea, oats, olives, onions, red cabbage, sesame seeds, spinach, turmeric, and whole grains. Remember, the darker the fruit, the richer its polyphenol content.

Freshness Matters

The polyphenol content of foods can vary due to factors like air exposure, water and soil conditions, and the plant's age. Fresh, in-season and local produce typically offer the highest polyphenol content because healthier plants produce more polyphenols. Therefore, choosing local, in-season produce whenever possible is ideal.

However, in some cases, finding local, in-season produce may be challenging, especially in colder climates or during certain times of the year. In such instances, frozen produce can be an excellent alternative. Fruits and vegetables frozen at their peak ripeness can sometimes be more nutritious than fresh produce that has traveled long distances or sat on store shelves.

Polyphenols as Supplements

You might wonder if there are polyphenol supplements available to ensure you get a sufficient intake. While supplements exist for various nutrients, Peart advises against relying on polyphenol supplements. Whole foods provide a synergy of compounds that enhance the effectiveness of polyphenols. Isolating these nutrients into supplements may not offer the same benefits.

So, the best way to enjoy the advantages of polyphenols is to savor them straight from their natural sources. Your body and taste buds will appreciate the vibrant and flavorful experience of incorporating polyphenol-rich foods into your daily meals. By "eating the rainbow," you're not only delighting your palate but also nourishing your body with nature's colorful nutrient warriors.