Why Polyphenols Should Be in Your Diet: 6 Benefits for Mind and Body

Print Friendly or Save Article as PDF

October 14th, 2024

By Dr. Edward F. Group

Guest Writer for Wake Up World

Polyphenol is a term for the several thousand plant-based molecules that have antioxidant properties. The health benefits of antioxidants are well known! Besides their antioxidant nature, polyphenols also help regulating enzyme function and stimulate cell receptors.[1]

Polyphenols are divided into four primary groups: phenolic acids, lignans, stilbenes, and flavonoids.[2] Plants with polyphenol activity have played a major role in traditional Chinese and Ayurvedic medicine for centuries. With an anti-inflammatory action, support for the liver, and promoting normal circulatory health, their benefits are plentiful.

6 Benefits of Polyphenol Consumption

Polyphenols are available in a wide variety of unprocessed raw vegetables and fruits. With the explosion of polyphenol research and the extensive discussion in scientific journals, potential therapeutic applications for these compounds have been discovered. Here are just a few of the benefits related to polyphenols.

1. Skin Protection

The consumption of fruits, vegetables, legumes, nuts and seeds, and antioxidant-rich beverages may protect the skin from UV radiation. Resveratrol, a compound in red wine, has active polyphenic qualities that aid in protecting the skin. Other compounds, like silymarin, genistein, delphinidin, pomegranate fruit extract, grape seed, proanthocyanidins, and polyphenols, may also ward off UV damage.[3]

2. Brain Health

The antioxidant effect of polyphenols offers holistic support for the aging neurological system, possibly combating the early onset of dementia-like symptoms. Polyphenols have been linked with lower risk for Alzheimer’s disease, stroke, multiple sclerosis, Parkinson’s disease, and Huntington’s disease. Researchers also note that polyphenols offer a holistic approach to neurological health by addressing the complex physiology involved with certain brain disorders.[4]

3. Supports Normal Blood Sugar

Glucose management is an issue for many people in the United States, with about 1 out of every 10 people having type II diabetes or prediabetes. Flavonoids, a group of polyphenols, have displayed beneficial effects for supporting normal blood sugar. These flavonoids, typically found in foods like tea and cocoa, appear to enhance insulin secretion, reduce cell death, regulate glucose metabolism, improve insulin sensitivity, reduce oxidative stress, and increase glucose uptake by cells.[5]

4. Nutritional Support for Cancer?

While polyphenols won’t cure cancer, research has explored their potential therapeutic role. Some polyphenols appear to offer protection against carcinogens – cancer-causing substances present in food and the environment. [6] [7] Although coffee raises an eyebrow among some health-conscious consumers, research suggests that the polyphenols in coffee may help to reduce the risk of colorectal cancer. [8]

5. Blood Pressure

Studies indicate flavonoids, like catechins, anthocyanins, and phenolic acids, are important dietary compounds that support normal blood pressure by inhibiting the physiological mechanisms which trigger hypertension. [9]

6. Cardiovascular Health

Polyphenols found in cocoa have been shown to reduce cardiovascular stress through the inhibition of LDL cholesterol, or “bad” cholesterol. These compounds also increase the vasodilation of blood vessels to promote circulation.[10] Organic dark chocolate, 72 percent cacao and above, is where the benefits have been found. Cheap candy is not good for your health.

The Best Sources of Polyphenols

Natural foods like vegetables, fruits, tea, coffee, and red wine are some of the primary sources of polyphenols. Citrus fruits contain specific types of polyphenols, like flavanones, while other fruits contain a wider range of polyphenols.

It’s believed that growing conditions play a substantial role in polyphenol content. To ensure the best and most potent sources of polyphenols from foods, choose produce that is organic and non-GMO. Local foods may also be fresher and more abundant in their natural antioxidant compounds compared with imported varieties.

Article References

  1. Elliott Middleton Jr., Chithan Kandaswami, and Theoharis C. Theoharides. The Effects of Plant Flavonoids on Mammalian Cells:Implications for Inflammation, Heart Disease, and Cancer. Pharmacological Reviews December 1, 2000 vol. 52 no. 4 673-751.
  2. Claudine Manach, Augustin Scalbert, Christine Morand, Christian Rémésy, and Liliana Jiménez. Polyphenols: food sources and bioavailability. Am J Clin Nutr May 2004 vol. 79 no. 5 727-747.
  3. Afaq F, Katiyar SK. Polyphenols: skin photoprotection and inhibition of photocarcinogenesis. Mini Rev Med Chem. 2011 Dec;11(14):1200-15.
  4. Bhullar KS, Rupasinghe HP. Polyphenols: multipotent therapeutic agents in neurodegenerative diseases. Oxid Med Cell Longev. 2013;2013:891748. doi: 10.1155/2013/891748.
  5. Babu PV, Liu D, Gilbert ER. Recent advances in understanding the anti-diabetic actions of dietary flavonoids. J Nutr Biochem. 2013 Sep 9. pii: S0955-2863(13)00127-7. doi: 10.1016/j.jnutbio.2013.06.003.
  6. Moon YJ, Wang X, Morris ME. Dietary flavonoids: effects on xenobiotic and carcinogen metabolism. Toxicology in Vitro. 2006 March;20(2):187-201.
  7. Lautraite S, Musonda AC, Doehmer J, Edwards GO, Chipman JK. Flavonoids inhibit genetic toxicity produced by carcinogens in cells expressing CYP1A2 and CYP1A1. Mutagenesis. 2002 January;17(1):45-53.
  8. Wang ZJ, Ohnaka K, Morita M, Toyomura K, Kono S, Ueki T, Tanaka M, Kakeji Y, Maehara Y, Okamura T, Ikejiri K, Futami K, Maekawa T, Yasunami Y, Takenaka K, Ichimiya H, Terasaka R. Dietary polyphenols and colorectal cancer risk: the Fukuoka colorectal cancer study. World J Gastroenterol. 2013 May 7;19(17):2683-90. doi: 10.3748/wjg.v19.i17.2683.
  9. Huang WY, Davidge ST, Wu J. Bioactive natural constituents from food sources-potential use in hypertension prevention and treatment. Crit Rev Food Sci Nutr. 2013;53(6):615-30. doi: 10.1080/10408398.2010.550071.
  10. Arranz S, Valderas-Martinez P, Chiva-Blanch G, Casas R, Urpi-Sarda M, Lamuela-Raventos RM, Estruch R. Cardioprotective effects of cocoa: clinical evidence from randomized clinical intervention trials in humans. Mol Nutr Food Res. 2013 Jun;57(6):936-47. doi: 10.1002/mnfr.201200595.

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.

This article first appeared on Global Healing Centre

About the author:

Dr. Edward F. Group III (DC, ND, DACBN, DCBCN, DABFM) founded Global Healing Center in 1998 with the goal of providing the highest quality natural health information and products. He is world-renowned for his research on the root cause of disease. Under his leadership, Global Healing Center earned recognition as one of the largest natural and organic health resources in the world. Dr. Group is a veteran of the United States Army and has attended both Harvard and MIT business schools. He is a best-selling author and a frequent guest on radio and television programs, documentary films, and in major publications.

Dr. Group centers his philosophy around the understanding that the root cause of disease stems from the accumulation of toxins in the body and is exacerbated by daily exposure to a toxic living environment. He believes it is his personal mission to teach and promote philosophies that produce good health, a clean environment, and positive thinking. This, he believes, can restore happiness and love to the world.

For more, please visit Global Healing Center.

In the free online video event, Entering the Imaginal Realms With the Tarot, you’ll embark on a transformative journey into the sacred Imaginal Realm. This one-hour experience will help you connect with your inner sanctuary, where you can receive profound guidance and clarity for your life.

During this illuminating hour, you’ll:

  • Experience a guided meditation into the Imaginal Realm, connecting with your inner sanctuary—the seat of your soul—where you’ll receive insights and instructions for your life right now.
  • Discover the deep connection between the Imaginal Realm and the Tarot, learning how this powerful visual tool can catalyze your journey into the inner dimensions of your being.
  • Receive techniques for quieting the ego and external noise, making space to hear the spiritual wisdom already within you.
  • Explore the wellspring of your life force and how it can inspire generativity, helping you move through life with purpose and direction.
  • Gain practical tools to continually access the Imaginal Realm through guided journeys, visualizations, meditations, and journaling—enabling you to maintain this sacred connection in your everyday life.

By the end of this session, you’ll have a deeper understanding of how to use these practices to enhance your spiritual growth and connect to the wisdom within. Don’t miss this opportunity to unlock the transformative power of the Imaginal Realm and gain the tools you need for greater clarity and purpose in your life.

Register now for this free event and begin your journey into the Imaginal Realm today!

If you’ve found value in our articles, we invite you to support the release of our brand-new book, “Gratitude Practices for Kids: A Practical Guide for Adults to Instill a Spirit of Appreciation and Positivity in the Next Generation.“

“Gratitude Practices for Kids” brings together over 25 innovative and accessible practices designed to enhance gratitude in everyday life. This comprehensive guide is backed by 17 scientific studies, ensuring each concept is grounded in research, underscoring our commitment to nurturing growth, emotional intelligence, and positive interactions between adults and children.

We encourage you to opt for the paperback version to celebrate this new release. Dive into its fresh pages away from digital distractions, allowing you to immerse yourself in the transformative practices it offers.

Over recent years, Wake Up World has faced significant online censorship, which has impacted our financial ability to operate. Moving into book publishing represents a strategic step to secure the ongoing funds needed to continue our mission. By purchasing Gratitude for Kids, you help us keep our content free and accessible to everyone, avoiding needing a paywall. With over 8,500 articles published in the last 13 years, we remain dedicated to keeping our valuable content open to all.

You may also like