What is polyphenol, in which foods?

polyphenolsare plant compounds that give many fruits and vegetables their bright color. These plant compounds are one of the best antioxidants from food; It has anti-inflammatory properties that are beneficial for brain, heart and intestinal health.

over 8000 vehicles polyphenol type and they are found in a wide variety of foods such as green tea, cocoa, nuts, herbs, and spices.

What is Polyphenol?

polyphenols found in a wide variety of foods; fruits, dark chocolate and red wine are the most famous sources. One polyphenolis a natural compound containing more than one phenolic hydroxyl group. Simply put, it is a compound with multiple phenol units.

Polyphenol Types

polyphenolshave different properties depending on the number of phenol units they contain. There are more than 8,000 known polyphenolic compounds.

Main Classes of Polyphenols

The four main polyphenol grade has:

Flavonoids

- Lignans

- Phenolic Acids

- Stilbens

Also, this polyphenol gradeEach of them is subdivided into other subclasses containing different polyphenolic compounds.

What Are the Benefits of Polyphenols?

Polyphenols are antioxidants

polyphenolsare the most common antioxidants taken from food. AntioxidantsThey help fight oxidative stress caused by free radicals, which are molecules that can damage our cells, fight cancer and aging.

It is also very important for overall health. Because people who take too many antioxidants have lower mortality and cancer rates.

Lowers cholesterol

High blood cholesterol is an important risk factor for heart disease, the world's leading cause of death. Foods containing polyphenols It helps to lower cholesterol, thus reducing the risk of heart disease.

Especially cocoa polyphenols It is very effective in lowering "bad" LDL cholesterol and also raises "good" HDL cholesterol. Other such as olive oil and green tea foods containing polyphenols has similar beneficial effects.

Helps to lower blood pressure

High blood pressure is another risk factor for heart disease. It can cause plaque buildup in blood vessels or arteries.

This build-up leads to increased pressure, which causes thickening of the arteries and an increased risk of heart attack or stroke.

polyphenolsIt lowers blood pressure by helping relax the endothelium, the inner layer of blood vessels. Many olives and olive leaves polyphenol and this is one reason olive oil is one of the healthiest oils.

One study found that consuming 30ml of olive oil daily for four months can improve the health of the endothelium.

Helps prevent certain types of cancer

polyphenols; oxidative stressHelps prevent certain cancers by reducing inflammation and cancer cell growth.

Good for gut health

Polyphenol When we eat, only 5-10% of these pass through the small intestine and are absorbed in the body. The remaining 90-95% goes down to the column for trillions of bacteria to divide them into smaller molecules. As a result, many polyphenolacts as a food source for the healthy bacteria in our gut.

It reduces the risk of diabetes by lowering blood sugar

High blood sugar increases the risk of diabetes. polyphenols It reduces the risk of diabetes by helping insulin remove sugar from the blood.

It is beneficial for bone health

Oxidative stress and inflammation also damage bones. Bone damage can eventually lead to diseases such as osteoporosis that increase the risk of bone fractures.

polyphenolsWhile supporting bone mineral density with the growth of new bone cells, it benefits bone health by reducing oxidative stress and inflammation.

Reduces inflammation

Inflammation occurs when the immune system is activated to fight an infection. However, if the inflammation continues for a long time, it causes many disorders such as obesity, diabetes, and heart disease. polyphenols reduces inflammation; cocoa polyphenols It is particularly effective in reducing inflammation.

Helps to lose weight

polyphenols obese, overweight people to lose weight; It helps to prevent normal weight people from gaining weight. A recent study, higher polyphenol found that its intake was associated with a significant weight reduction in more than 100.000 people.

Green tea is high in polyphenols and is the second most consumed beverage after water in Asian countries. Importantly, green tea prevents weight gain and even aids in weight loss naturally.

Helps slow brain degeneration

As we age, brain health begins to suffer, and diseases such as Alzheimer's are likely to occur. polyphenolshelps prevent brain degeneration by reducing oxidative stress and inflammation, two factors that can play a role in this situation.

What's in Polyphenol?

polyphenols It is found in many delicious foods. A study, polyphenolsidentified the 100 richest food sources. Below are some of them and their polyphenol content It is given.

Which Foods Is Polyphenol Found in?

Cloves (100 mg per 15,188 g)

Dry Peppermint (100 mg per 11,960 g)

Star Anise (100 mg per 5.460 g)

Cocoa Powder (100 mg per 3.448 g)

Celery Seeds (100 mg per 2.094 g)

Dark Chocolate (100 mg per 1.664 g)

Flax seeds (100 mg per 1,528 g)

Black Blueberries (100 mg per 1.359 g)

Chestnut (100 mg per 1,215 g)

Dry Sage (100 mg per 1,207 g)

Dry Rosemary (100 mg per 1,018 g)

Dry Thyme (100 mg per 878 g)

Currant (100 mg per 758 g)

Black Olives (100 mg per 569 g)

Hazelnuts (100 mg per 495 g)

Soy Flour (100 mg per 466 g)

Plum (100 mg per 377 g)

Green Olives (100 mg per 346 g)

Dry Basil (100 mg per 322 g)

Curry Powder (100 mg per 285 g)

Sweet Cherry (100 mg per 274 g)

Artichokes (100 mg per 260 g)

Blackberries (100 mg per 260 g)

Soybeans (100 mg per 246 g)

Milk Chocolate (100 mg per 236 g)

Strawberry (100 mg per 235 g)

Red Chicory (100 mg per 235 g)

Raspberry (100 mg per 215 g)

Coffee (100 mg per 214 g)

Dry Ginger (100 mg per 202 g)

Prunes (100 mg per 194 g)

Almonds (100 mg per 187 g)

Black Grapes (100 mg per 169 g)

Red Onion (100 mg per 168 g)

Green Chicory (100 mg per 166 g)

Fresh Thyme (100 mg per 163 g)

Corn Flour (100 mg per 153 g)

Apple (100 mg per 136 g)

Spinach (100 mg per 119 g)

Black Tea (100 mg per 102 g)

Red Wine (100 mg per 101 g)

Green Tea (100 mg per 89g)

Yellow Onion (100 mg per 74 g)

Pure Apple Juice (100 mg per 68 g)

Pure Pomegranate Juice (100 mg per 66 g)

Extra Virgin Olive Oil (100 mg per 62 g)

Black Beans (100 mg per 59 g)

Peaches (100 mg per 59 g)

Pure Blood Orange Juice (100 mg per 56 g)

Cumin (100 mg per 55 g)

Pure Grapefruit Juice (100 mg per 53 g)

Chinese Cinnamon (100 mg per 48 g)

Pure Orange Juice (100 mg per 46g)

Broccoli (100 mg per 45 g)

Pure Lemon Juice (100 mg per 42 g)

Apricot (100 mg per 34 g)

Asparagus (100 mg per 29 g)

Walnuts (100 mg per 28 g)

Potatoes (100 mg per 28 g)

Ceylon Cinnamon (100 mg per 27 g)

Dried Parsley (100 mg per 25 g)

Nectarine (100 mg per 25 g)

Red Lettuce (100 mg per 23 g)

Chocolate Milk (100 mg per 21 g)

Quince (100 mg per 19 g)

Soy Milk (100 mg per 18 g)

Pear (100 mg per 17 g)

Green Grapes (100 mg per 15 g)

Carrots (100 mg per 14 g)

Vinegar (100 mg per 21 g)

White Wine (100 mg per 10 g)

This list is just an example and there are many polyphenol source vardır.

As a result;

polyphenolsare plant compounds that are extremely important for health. The antioxidant effect of these compounds reduces the risk of many diseases such as diabetes, heart disease and bone health.

These healthy compounds are found in many delicious foods, including dark chocolate, coffee, strawberries, and red wine.