Polyphenols: Eating the Rainbow

Polyphenols, a group of antioxidants found in various plant-based foods, have been gaining attention for their potential impact on mental health and overall well-being. These powerful compounds, including flavonoids, can be found in a wide range of fruits, vegetables, spices, and herbs.

One area where polyphenols have shown promise is in supporting the health of the gut microbiome. The gut microbiome plays a crucial role in maintaining overall health and has been linked to various aspects of mental health. Polyphenols have been found to promote a healthy balance of beneficial bacteria in the gut, which may contribute to improved mental well-being.

Furthermore, polyphenols possess anti-inflammatory properties that can help combat chronic inflammation within the body. Chronic inflammation has been associated with the development of numerous diseases such as heart disease, diabetes, and certain types of cancer. By consuming foods rich in polyphenols regularly, individuals may be able to reduce their risk of developing these chronic diseases.

Incorporating a variety of polyphenol-rich foods into our diets can provide us with an array of potential benefits for both our physical and mental health. A rule of thumb is try to  eat 40 different – fruit/veg/herb or spices from the list below – a week. From improving gut health to reducing inflammation and protecting against chronic diseases, these antioxidants are an essential component for promoting overall well-being.

Green fruits and vegetables

These include spinach, green apples, green tea, celery, olives, and asparagus.  These provide antioxidant and anti-inflammatory benefits, protecting the gut against chronic diseases. They also promote the growth of good gut bacteria like Bifidobacterium and Lactobacillus.

Blue fruits

Blue fruits mostly contain flavonoids, procyanidins, flavonols, phenolic acids, and stilbenes. These provide antioxidant effects and prevent inflammation. Examples include grapes, raisins, plums, blackberries, blueberries, prunes, and blackcurrants.

Orange foods

Orange foods such as carrots, oranges, apricots, nectarines, peaches, and turmeric

Red fruits and vegetables

Foods like red apples, cherries, tomatoes, strawberries, and red onions.

Yellow fruits and vegetables

Lemons, bananas, yellow onions, and yellow peppers.

Nuts and Seeds

Almonds

Cacao

Flax Seeds

Pecans

Walnuts

Fats

Olives

Olive Oil

Herbs, Spices, and Teas

Basil

Cinnamon

Cloves

Cumin

Ginger

Green Tea

Oregano

Parsley

Peppermint

Rosemary

Sage

Thyme