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.

Gut Microbiome:

One area where polyphenols have shown promise is in supporting the health of the gut microbiome.

Our gut microbiome is essential to our health. Dietary polyphenols have been shown to improve digestion by stimulating the growth of good gut bacteria and fighting off harmful ones.

A healthier gut with beneficial bacteria, viruses, and fungi helps prevent several digestive conditions, including:

• Colon cancer
• Inflammatory bowel disease (IBD)
• Alcoholic and non-alcoholic fatty liver diseases
• Obesity
• Type 2 diabetes

These microorganisms aid digestion and help break down fibre that your intestines can’t naturally digest into vitamins, fatty acids, and other nutrients our bodies use.

Anti Inflammatory:

Furthermore, polyphenols have 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, you may be able to reduce your risk of developing these chronic diseases.

Brain Function:

Polyphenols have protective brain effects. As antioxidants, they protect your brain against neurotoxins and neuroinflammation. They also reduce the risk of neurodegenerative diseases like Alzheimer’s or Parkinson’s.

Polyphenols have also been linked to improved brain function, including concentration and memory. Consuming polyphenol-rich foods such as grape juice, Ginkgo biloba, and cocoa has been shown to significantly boost cognition, attention, and memory in both young and old adults.

A study also showed that polyphenols may help increase blood flow to the brain. Additionally, they improve mood and combat depression.

 

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 trying to eat 40 different – fruit/veg/herb or spices from the list below – a week.

Natural foods remain the best sources of polyphenols. They may be found in legumes, fruits, vegetables, nuts, whole grains, and beverages. You may also take polyphenol supplements.

Using colours, the following are top polyphenol-rich foods that can improve your gut health.

Green fruits and vegetables

These include spinach, green apples, green tea, celery, olives, and asparagus. They contain flavonoids, tannins, epigallocatechin gallate, vitexin, and isoflavones. 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 contain the following types of polyphenols: flavonols, phenolic acids, hesperidin, and curcuminoids. They also provide antioxidant and anti-inflammatory benefits.

Red fruits and vegetables

Foods like red apples, cherries, tomatoes, strawberries, and red onions fall into this category. They contain phenolic acids, anthocyanins, flavonoids, and tannins.

Yellow fruits and vegetables

Examples are lemons, bananas, yellow onions, and yellow peppers. They contain bioflavonoids, nobiletin, rutin, and hesperidin.

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
• Red Bush Tea
• Cacao
• Coffee