Polyphenol antioxidants found naturally in many foods help protect cells from damage caused by free radicals. So, eating foods rich in antioxidants can reduce the risk of certain diseases like diabetes, heart disease, and cancer. Let’s explore what foods are high in polyphenols in this article!
What are Polyphenol Antioxidants?
Polyphenols act as antioxidants in the body, helping to protect the body and neutralize free radicals that damage cells. Free radicals are highly reactive oxygen molecules produced by normal cellular processes and external factors such as radiation, air pollution, smoking, and chemical exposure.
Without antioxidants to neutralize free radicals, cells are damaged, increasing the risk of diseases like diabetes, heart disease, and cancer.
Health Benefits of Polyphenol Antioxidants
Up to now, more than 8,000 Polyphenols have been discovered, of which Flavonoids account for more than half, phenolic acids account for about 30%, and the rest are some other Polyphenols. Researchers are still focusing on understanding exactly how these chemicals affect the human body. Here are the potential health benefits of polyphenol antioxidants:
Control blood sugar
Polyphenols can help keep blood sugar levels stable. Studies show that regularly drinking tea is associated with a reduced risk of developing type 2 diabetes.
In addition, systematic reviews (summary of the medical literature) and meta-analyses (examination of data from multiple independent studies) suggests that drinking one cup of coffee per day may reduce the risk of developing diabetes by up to 8%.
Anthocyanins found in berries and grapes are another Polyphenol that has been linked to reduced risk and helps control type 2 diabetes. These Polyphenols are believed to help regulate blood sugar levels by protecting insulin-producing cells in the pancreas from oxidation by free radicals, helping reduce inflammation, prevents starches and simple carbs from being fully digested, which helps prevent blood sugar spikes.
Reduce the risk of cancer
Plant-based diets are often associated with a reduced risk of cancer, including the important role of polyphenol antioxidants.
Research shows that polyphenols can reduce the risk of developing certain types of cancer such as colon cancer, prostate cancer, carcinoma (skin), and endometrial cancer (the lining of the uterus), breast cancer.
Because antioxidants help prevent cell damage, polyphenols may reduce the risk of cells mutating from damage and becoming cancerous.
Helps reduce inflammation
Chronic inflammation is associated with an increased risk of developing many health problems such as heart disease, diabetes, cancer, and autoimmune diseases.
There are five studies that have looked at the effects of Polyphenol lignans on markers of inflammation in the body. Research shows that the higher the concentration of lignans in the body, the lower the inflammatory markers.
Improve heart health
Increasing the number of polyphenol antioxidants in the diet can improve heart health and reduce the risk of cardiovascular diseases.
Polyphenols can improve many risk factors for heart disease, including Lowering blood pressure, lowering LDL cholesterol (bad cholesterol), increasing HDL cholesterol (good cholesterol), and preventing blood clots.
Enhance brain function
Research shows that polyphenols can boost brain function and protect against neurodegenerative diseases like Alzheimer’s disease.
It is believed that curcumin Polyphenols (found in turmeric) may partly explain why fewer and fewer people in India are being diagnosed with Alzheimer’s disease, where the spice is frequently used in medicine. cooking. The researchers found that older adults who regularly ate curry (which often contained turmeric) had improved cognitive function than those who rarely ate curry.
Another study found that older adults who drank green tea experienced less cognitive decline. The benefits to brain function may be related to antioxidant effects and improved blood flow to the brain.
Foods that are rich in Polyphenols Antioxidants
Polyphenols are found in many plant-based foods. Often, people have heard of antioxidants in common foods such as dark chocolate, tea, red wine, coffee, and berries. But not everyone knows that Polyphenols are also found in many other common foods below:
Vegetables rich in Polyphenols include Broccoli, carrots, spinach, onions, chives, garlic, asparagus, and artichokes.
Fruits rich in polyphenols include blueberries, strawberries, raspberries, blackberries, grapes, cherries, lemons, grapefruit, oranges, pears, apples, peaches, plums, apricots, pomegranates, olives, etc.
Grains that are rich in polyphenols include: oats, rye, wheat
Nuts high in polyphenols include walnuts, flaxseeds, seeds, chia, pecans, chestnuts, etc. Nuts are also listed as one of the top 10 foods for your health.
Legumes containing a lot of polyphenols include black beans, white beans, soybeans, and tofu.
Herbs and spices
Herbs and spices that are rich in polyphenols include Turmeric, ginger, cinnamon, cumin, cloves, celery seeds, basil, marjoram, parsley, and mint.
Some other food and drink
Other foods and beverages high in polyphenols include Green tea, black tea, red wine, dark chocolate, cocoa powder, coffee, and vinegar.
Polyphenol antioxidants are found in many plant-based foods. So if you eat a balanced diet with fruits, vegetables, legumes, whole grains, herbs, and spices then you can easily consume more Polyphenols. With current research, it’s still unclear how much Polyphenol should be consumed daily. However, researchers believe that eating five or more servings of fruits and vegetables daily provides enough healthful polyphenols.
Top News hopes this article can help you learn more about what foods are high in polyphenols and wishes your health is always good!
Maybe you are interested: