Polyphenols are a type of micronutrient that can be found in a variety of plant-based foods. While polyphenol supplements are available, it is generally recommended to consume them through natural food sources for maximum benefits.
There are more than 8,000 different types of polyphenols, with the four main categories being flavonoids, phenolic acids, lignans, and stilbenes. Flavonoids are commonly found in colorful fruits, vegetables, tea, and wine, while phenolic acids are present in the seeds, skins, and leaves of fruits and vegetables. Lignans are abundant in whole grains, nuts, and seeds, and stilbenes can be found in peanuts, grapes, and berries.
Research over the past decade has shown that polyphenols offer numerous health benefits, including supporting heart health. Studies suggest that a diet rich in polyphenols may help protect against chronic conditions such as certain cancers, heart disease, type 2 diabetes, and neurodegenerative diseases.
Polyphenols also play a role in promoting gut health by supporting the growth of beneficial gut bacteria and inhibiting the growth of harmful bacteria. This is important because a healthy gut microbiome has been linked to overall health and well-being.
When it comes to incorporating polyphenols into your diet, there are plenty of options to choose from. Berries, cocoa, coffee, tea, spices, nuts, seeds, red wine, olives, beans, vegetables, and soy products are all rich sources of polyphenols. It’s important to note that while polyphenols are generally safe when consumed through whole foods, caution should be taken with polyphenol supplements as they can contain much higher levels and may pose risks if taken in excess.
Overall, a varied diet rich in plant-based foods is the best way to ensure you are getting an adequate intake of polyphenols. If you’re interested in personalized nutrition advice tailored to your specific needs, consider taking a quiz with ZOE to gain insights into your gut health and blood sugar responses to food. By understanding your body’s unique needs, you can make informed choices to support your long-term health goals.
