Article updated September 2022
Polyphenols are a group of organic chemicals found naturally in plants.
Their consumption can provide a variety of health benefits.
What is the true power of polyphenols and where can they be found?
Polyphenols are substances in plants that have antioxidant properties and can have positive effects on the functioning of the body.
What exactly are polyphenols and what plants are they found in?
What exactly are polyphenols?
Polyphenols are naturally occurring plant compounds that have gained considerable popularity in recent years.
Studies have revealed that the effects of polyphenols in olive oil are antioxidant properties and help protect blood lipids from oxidative stress.
Of the several groups of polyphenols, the best known are phenolic acids, found abundantly in the diet, and flavonoids, which can also be found in many plant products.
To date, several thousand polyphenolic compounds have been discovered, and more than eight thousand of them are specifically in the flavonoid group.
These, in turn, can be divided into:
- Flavonols found mainly in the skin of fruits and vegetables.
Their main function is to protect plants from UV radiation, - flavones contained in yellow and green plants,
- Flavanones found abundantly in citrus,
- flavanols, of which cocoa and red wine are good sources,
- isoflavones similar in chemical composition to estrogen, which can balance the levels of these hormones in the body,
- Catechins present in, among other things.
in tea, - Anthocyanidins that give plants their red, blue and purple colors.
How can polyphenols support health?
Providing the body with compounds from the aforementioned groups can bring various health benefits.
Polyphenols not only give plants color, but also protect them from environmental threats and help them recover from infections and injuries.
It turns out that these compounds are also beneficial to human health.
The European Food Safety Authority.
The European Food Safety Authority (EFSA) recommends consuming 5 mg of olive oil polyphenols each day[1].
It has been shown that they can promote the protection of LDL particles from oxidative damage, and this action inhibits the mechanism of atherosclerotic plaque formation in blood vessels.
Where can polyphenols be found?
Sources of polyphenols in food include fruits, vegetables, nuts, seeds and spices.
They are found in large amounts in green tea, grapes, red wine, olive oil, berries and cocoa.
The greatest benefits come from supplying the body with compounds from different groups.
Many of them are contained in bergamot.
At least eight polyphenolic compounds have been detected in it.
A powdered extract from the juice of this fruit in capsule form is available in Poland under the name Berimal.
Since there is no single polyphenolic compound whose consumption ensures good health, it is worthwhile to ensure a varied diet rich in many plant products.
In this way, it’s easier to get different types and concentrations of substances with a wide range of effects, which is the key to achieving the best possible results.
How to include polyphenols in the diet?
Polyphenols are found in products of plant origin, so it is advisable to include as many of them as possible in your diet.
The best source of them are fresh vegetables and fruits, so they should be an important part of our diet.
Of vegetables, it is best to reach for celery, parsley or soybeans, and of fruits for native apples, pears, apricots or plums.
We can consume fruits and vegetables in the form of fruit salads, additions to oatmeal or millet, pancakes or pancakes.
- [1] Scientific opinion on the substantiation of health claims related to polyphenols in olive and protection of LDL particles from oxidative damage, EFSA Journal, 2011.
