1. What Are Polyphenols?
- Definition: Polyphenols are naturally occurring compounds found in plants that act as antioxidants.
- Types of Polyphenols: Flavonoids: Found in fruits, vegetables, and tea. Phenolic Acids: Found in coffee, certain fruits (like apples), and whole grains. Lignans: Found in seeds, particularly flaxseeds, and whole grains.
2. Sources of Polyphenols
- Fruits: Berries (strawberries, blueberries, raspberries), apples, cherries, grapes.
- Vegetables: Spinach, broccoli, onions, and potatoes. (Sweet potatoes are preferable over white)
- Beverages: Green tea, black tea, coffee, and red wine.
- Nuts and Seeds: Flaxseeds, walnuts, almonds.
- Spices: Cloves, star anise, turmeric, and cinnamon.
- Dark Chocolate and Cocoa: Rich source of flavonoids. I personally favor Cacao as it is less processed than regular cocoa. Organic is best.
3. Health Benefits of Polyphenols
- Antioxidant Properties: Help neutralize free radicals and reduce oxidative stress, which is linked to aging and chronic diseases.
- Anti-inflammatory Effects: May reduce inflammation in the body, lowering the risk of conditions such as arthritis and other inflammatory diseases.
- Heart Health: Reduces blood pressure. Improves cholesterol levels (increases HDL, decreases LDL). Supports blood vessel function, improving circulation.
- Cancer Prevention: May protect cells from oxidative damage that can lead to cancer development.
- Brain Health: Improves cognitive function and memory. Reduces the risk of neurodegenerative diseases like Alzheimer's.
- Gut Health: Acts as prebiotics, promoting the growth of beneficial gut bacteria.
- Blood Sugar Control: Can help manage blood sugar levels, reducing the risk of type 2 diabetes.
4. How to Incorporate More Polyphenols Into Your Diet
- Focus on Plant-Based Foods: Eat a variety of fruits and vegetables, ideally in different colors. (Usually the darker or brighter colors are best. If buying grapes for example, the black or red ones may be more beneficial.
- Drink Polyphenol-Rich Beverages: Green tea, black tea, and coffee can be beneficial in moderation. I've been adding Matcha to my morning smoothie which can have up to three times the antioxidants of green tea. It is said that organic Matcha from Japan is best.
- Use Herbs and Spices Generously: Add herbs like oregano, rosemary, and spices like turmeric and cinnamon to meals. If using Turmeric, add in some black pepper to help increase your body's absorption of these beneficial compounds. I like to add in some ginger as well.
- Opt for Dark Chocolate: Choose varieties with a high cocoa content (70% or more) for a flavonoid boost.
- Eat Whole Grains: Incorporate foods like oats, brown rice, quinoa, and whole wheat.
5. Considerations
- Balance: While polyphenols have health benefits, it’s important to consume a balanced diet.
- Bioavailability: Not all polyphenols are equally absorbed by the body; pairing with other foods (e.g., fats) may enhance absorption. Throw in a handful of healthy fats like walnuts or some avocado.
Got a favorite high polyphenol recipe? I'd love to hear about it.
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Rick Fingerman, CFP?, CDFA?, CCPS?
Financial Planning Solutions, LLC (FPS) provides this blog for informational and educational purposes only. Nothing in this blog should be considered investment, tax, medical, or legal advice. FPS only renders personalized advice to each client. Information herein includes opinions and source information that is believed to be reliable. However, such information may not be independently verified by FPS
