Lower inflammation with polyphenols

When I think about polyphenols the first thing that comes to mind is chocolate, berries and green tea. All things I consume on a nearly daily basis, not only because I like them, but also because they make me feel good: green tea awakens me from my afternoon slumps and dark chocolate is my healthy treat.

Polyphenols are known to prevent oxidative stress and cellular degeneration, but they are especially good for cardiovascular health. So it comes with no surprise why the Mediterranean diet, which has many foods containing polyphenols, like olive oil, which is filled with a type of polyphenols called flavonoids, and wine, which contains anthocyanin, is linked to low inflammation and a lower risk of heart attacks and high cholesterol.

What exactly are polyphenols?

Polyphenols are compounds that can be found in many foods, herbs and spices. Although there are more than 8000 kinds of polyphenols, they are usually divided into 4 main groups with Flavonoids being the biggest (60%), like those found in olive oil, followed by Phenolic acids at around 30%, like those present in coffee, Polyphenolic amides, presents for example in chili peppers, and a few others which include stilbenes (berries), resveratrol (red wine), but also lignans (flax seeds), curcumin (turmeric) and a few others. 

Although the quality of polyphenols in the food we consume depends upon many factors like how they were farmed and preserved until they reached our table, they generally have many beneficial properties. 

A particular type of polyphenols, anthocyanins, which are present in berries and grapes, among many others, can help stabilize blood sugar levels by slowing insulin absorption, preventing sugar spikes and lowering the chances of the all too common type 2 diabetes. 

Polyphenols are a very powerful antioxidant that can lower the chances of developing chronic inflammation, in particular, the polyphenols in flax seeds, known as lignans, have been shown to significantly reduce the risk of developing heart diseases. 

Consuming foods rich in polyphenols has been found to decrease the level of bad cholesterol (LDL) and increase the levels of good cholesterol (HDL), reduce the risk of blood clots and promote gut health by increasing the growth of good bacteria, those in charge of protecting the gut lining, while killing off those that cause inflammation. Green tea, for example, which is loaded with polyphenols has been found to promote the growth of proteobacteria, a type of good bacteria, that improves digestion. 

Last, but not least, foods rich in polyphenols, like dark chocolate and Ginkgo biloba, can help the blood flow to the brain faster, enhancing memory and concentration. 

Aside from berries, chocolate, green tea and even a glass of red wine, which you can enjoy daily, there are many other foods and herbs that are loaded with polyphenols, like turmeric, pomegranate juice, olive oil and so on (here is a list for more details).

Semaine Health gut health and hormone balancing supplements contain powerful polyphenols like ginger, turmeric and many more.

Tusol bars polyphenols rich ingredients, like cocoa and berries, can boost cognitive functions and energize you .

Try it and let us know what you think!