Polyphenols enter our diet every day, even when no one notices. These plant-based compounds are attracting the attention of many studies, mainly because they act as natural antioxidants and have a potential role in the prevention of chronic diseases. Therefore, understanding what they are, what they are used for and where to find them allows you to better organize the dish and (…)
Polyphenols enter our diet every day, even when no one notices. These plant-based compounds are attracting the attention of many studies, mainly because they act as natural antioxidants and have a potential role in the prevention of chronic diseases. Therefore, understanding what they are, what they are for and where to find them helps you better organize your plate and get the most out of everyday foods.
In general, polyphenols appear in fruits, vegetables, grains, seeds and in beverages like tea and coffee. Additionally, certain types of cocoa and wine also concentrate these compounds. However, the way these foods are grown, stored, and prepared directly affects the amount of compounds present. Therefore, it is not only necessary to know which foods contain a lot of polyphenols. You should also learn to include them regularly in your diet.
What are polyphenols and why are they attracting so much attention?
Polyphenols represent natural chemical substances found mainly in plants. They are part of plants’ defense system against solar radiation, parasites and other environmental factors. When you consume these compounds through food, they serve a similar protective function in the human body. They therefore act mainly through an antioxidant action, which helps to neutralize free radicals.
The key word polyphenols It is often associated with heart health, inflammation control and cell protection. This link occurs because oxidative stress, the result of excess free radicals, is linked to cellular aging and several chronic diseases. Thus, a varied diet rich in phenolic compounds tends to contribute to the balance of the body over the years.
Within the large group of polyphenols, we find different classes, such as flavonoids, phenolic acids, stilbenes and lignans. Each group focuses more on certain types of foods and can act specifically on different metabolic processes. Even with such diversity, the general recommendation still emphasizes eating fresh, minimally processed foods, which have a higher density of bioactive compounds.
What are the main benefits of polyphenols for the body?
The importance of polyphenols is mainly linked to their participation in cellular protection. Antioxidant action reduces free radical damage to proteins, lipids and DNA. These elements perform fundamental functions for the functioning of cells. By limiting this damage, polyphenols contribute to a more stable internal environment. As a result, the body may face a lower risk of developing certain diseases over time.
Another much-discussed point concerns the influence of polyphenols on cardiovascular health. Several studies show that these compounds help maintain blood vessel function and balance blood pressure. In addition, they modulate inflammatory processes linked to the circulatory system. Foods such as olive oil, berries, and green tea appear frequently in studies on this topic.
Polyphenols are also of interest for intestinal health. Some phenolic compounds reach the large intestine almost intact and interact with the local microbiota. This interaction can promote the growth of bacteria considered beneficial, which influences digestion and absorption of nutrients. At the same time, this action can stimulate the production of substances important for metabolism. Thus, frequent consumption of foods rich in polyphenols is directly linked to the quality of the intestinal flora.
Which foods are richest in polyphenols?
Foods rich in polyphenols stand out mainly among fruits, teas, cocoa, olive oil and certain seeds. In general, intense colors, such as purple, red and dark green, indicate a high presence of phenolic compounds. However, there are exceptions which also provide relevant quantities. Below are some examples of known sources:
- Red and purple fruits: strawberry, blackberry, raspberry, blueberry, purple grape, jaboticaba;
- Everyday fruits: apple, pear, orange, tangerine, plum, kiwi;
- Plant-based drinks: green tea, black tea, coffee, hibiscus tea;
- Cocoa and derivatives: cocoa powder and dark chocolate with a high percentage of cocoa;
- Oils and seeds: extra virgin olive oil, flaxseed, sesame and grapeseed in certain specific oils;
- Vegetables and greens: red onion, broccoli, kale, spinach and artichokes;
- Other plant foods: nuts, chestnuts, soy and whole grains.
No single food concentrates all types of polyphenols in large quantities. Diversity therefore becomes a key point. By alternating fruits, vegetables, nuts and drinks like tea or coffee throughout the week, the diet offers a broader set of phenolic compounds. Additionally, this variety also provides important fiber, vitamins and minerals.
How to increase your daily consumption of polyphenols in your routine?
You don’t need drastic changes to increase your polyphenol intake. Instead, make consistent adjustments over time. Small exchanges and combinations help expand the variety of bioactive compounds consumed. A simple solution is to make better use of existing meals, like breakfast, snacks, and dinner. This way you include foods with a higher content of phenolic compounds without complicating your daily life.
- Start the day with fruits and drinks rich in polyphenols: include red fruits, apples or purple grapes in breakfast. Also opt for green tea or coffee, preferably without excess sugar.
- Add more color to your plate at lunch and dinner: add a variety of vegetables and dark green leaves to your preparations. Then finish with a drizzle of extra virgin olive oil.
- Use oilseeds and seeds as a complement: Eat small portions of nuts, chestnuts, flaxseeds or sesame in salads, yogurts or fruits. This way you increase your consumption of good fats and phenolic compounds.
- Prioritize the least processed versions: favor natural juices, whole fruits and chocolates with a higher cocoa content. At the same time, avoid ultra-processed products, high in sugar and fat.
- Vary options throughout the week: alternation of teas, different seasonal fruits and combination of raw and cooked vegetables. This way you guarantee contact with different types of polyphenols.
Over time, a routine based on varied plant foods provides a constant supply of polyphenols. When you add this dietary pattern to other healthy habits, such as regular physical activity and sufficient sleep, the effect becomes even more favorable. Together, these strategies establish a standard of living consistent with current recommendations for health promotion and chronic disease prevention.
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