Polyphenols are numerous plant compounds whose regular consumption can provide a variety of health benefits. What are their best natural sources in the diet?
Types of polyphenols
To date, more than 8,000 types of polyphenols have been distinguished. They can be divided into 4 main groups. The largest are flavonoids, which act as dyes and antioxidants in plants, and also protect against insect and fungal attacks. About. ⅓ of all polyphenols are a group of phenolic acids. Their significant amounts can be found in dried fruits. Another category is polyphenolic amides, which includes, among others. Capsaicinoids contained in chili peppers. Other polyphenols include resveratrol (present in red wine), ellagic acid (berries), curcumin (turmeric) and lignans (flax and sesame seeds, whole grain products).
Health benefits of consuming polyphenols
It is believed that regular consumption of polyphenols can positively affect human health. For example, those from olives have been proven to support the digestive and circulatory systems, help maintain normal blood cholesterol levels and have antioxidant effects, meaning they neutralize free radicals, protecting the body’s cells from the damage they cause1.
Dietary sources of polyphenols
The best-known natural sources of polyphenols are fruits (especially black currants and blueberries), vegetables (including soybeans), nuts (especially hazelnuts), herbs, cloves and other spices, black and green tea, cocoa powder and dark chocolate, and red wine. The amount and type of compounds contained in these products depend on their maturity, origin, cultivation, storage, transportation and preparation.
In addition, foods with high levels of polyphenols are not necessarily better absorbed and utilized by the body – this is influenced by factors such as the bioavailability of the substance, metabolism and intestinal absorption. Dietary supplements containing polyphenols are available on the market. These products have the advantage of offering a consistent dose of the active substance. For example, Berimal Forte contains as much as 500 mg of a standardized composition of polyphenols from the bergamot fruit in a single capsule.
Polyphenols are plant compounds, the consumption of which is considered extremely beneficial to human health. They fall into 4 categories and are found in many products of plant origin. To increase their daily intake, you can turn to dietary supplements.
1ScientificOpinion on the substantiation of health claims related to polyphenols in olive […], „EFSA Journal” 2011, 9(4), https://www.efsa.europa.eu/en/efsajournal/pub/2033