Jan 6, 2025 09:03 PM
Polyphenols: natural chemicals that give you a small waist, healthy heart & low blood pressure
https://www.theguardian.com/science/2025...d-pressure
EXCERPTS: Polyphenols are a group of phytonutrients (though the terms are often and erroneously used interchangeably), naturally occurring chemicals in plants that help to protect them in nature from threats such as insects and UV light, and, as it turns out, also help to protect us when we eat them.
[...] They are found in high concentrations in fruits and vegetables with deep or vivid colours such as beetroot, blackberries, black olives, very red tomatoes and dark, leafy greens. As well as protecting the plant, phytonutrients – including polyphenols – also provide it with a strong pigment. The same is true for strong tastes: the more cough-inducing an extra virgin olive oil, the higher the likely concentration of polyphenols. Tea, coffee and dark chocolate are excellent sources.
[...] Trials have shown they all do different things for our health. ... Daniele Del Rio, professor of human nutrition at the University of Parma, Italy, says: “Several observational studies have shown that a higher intake of dietary polyphenols is associated with a reduced risk of numerous chronic diseases.” For example, one study found that those who reported eating diets rich in polyphenols had a 46% lower risk of developing heart disease than those who ate the least.
There is evidence that the consumption of polyphenols can increase blood flow to the brain as well as reduce inflammation in the body, which is why they’re thought to have the potential to combat neurodegenerative diseases. However, our understanding of exactly how these compounds work is not yet complete...
[...] Experts say the best approach is to eat a variety of plants to get a wide range of phytonutrients. This means fruits, vegetables, legumes, whole grains, nuts, seeds, herbs and spices.
“Herbs and spices are some of the most concentrated sources, with cloves containing 16,000mg of polyphenols per 100g and cinnamon at 9,700mg per 100g,” says microbiome expert, Emily Leeming. “It doesn’t have to be expensive. Wild blueberries – 650mg/100g – get a lot of polyphenol hype, but the truth is they contain seven times less than the more affordable black bean – 4,800mg/100g.” (MORE - missing details)
https://www.theguardian.com/science/2025...d-pressure
EXCERPTS: Polyphenols are a group of phytonutrients (though the terms are often and erroneously used interchangeably), naturally occurring chemicals in plants that help to protect them in nature from threats such as insects and UV light, and, as it turns out, also help to protect us when we eat them.
[...] They are found in high concentrations in fruits and vegetables with deep or vivid colours such as beetroot, blackberries, black olives, very red tomatoes and dark, leafy greens. As well as protecting the plant, phytonutrients – including polyphenols – also provide it with a strong pigment. The same is true for strong tastes: the more cough-inducing an extra virgin olive oil, the higher the likely concentration of polyphenols. Tea, coffee and dark chocolate are excellent sources.
[...] Trials have shown they all do different things for our health. ... Daniele Del Rio, professor of human nutrition at the University of Parma, Italy, says: “Several observational studies have shown that a higher intake of dietary polyphenols is associated with a reduced risk of numerous chronic diseases.” For example, one study found that those who reported eating diets rich in polyphenols had a 46% lower risk of developing heart disease than those who ate the least.
There is evidence that the consumption of polyphenols can increase blood flow to the brain as well as reduce inflammation in the body, which is why they’re thought to have the potential to combat neurodegenerative diseases. However, our understanding of exactly how these compounds work is not yet complete...
[...] Experts say the best approach is to eat a variety of plants to get a wide range of phytonutrients. This means fruits, vegetables, legumes, whole grains, nuts, seeds, herbs and spices.
“Herbs and spices are some of the most concentrated sources, with cloves containing 16,000mg of polyphenols per 100g and cinnamon at 9,700mg per 100g,” says microbiome expert, Emily Leeming. “It doesn’t have to be expensive. Wild blueberries – 650mg/100g – get a lot of polyphenol hype, but the truth is they contain seven times less than the more affordable black bean – 4,800mg/100g.” (MORE - missing details)