We seem to face environmental toxins and unhealthy food choices wherever we go. However, we hold the power to make a positive change to our lifestyle that can have lasting benefits. By eating more foods that have these natural compounds found in everyday plant foods in our diets, we can take a proactive step towards a healthier way of life.
Current research on polyphenols shows strong evidence that they enhance our overall health and contribute to healthy aging in several ways.
Antioxidants — These compounds act as antioxidants in our bodies, helping protect against air pollution and harmful ultraviolet rays.
Fight Against Neurodegeneration — Certain polyphenols may help prevent brain cells from the negative effects of free radicals in the brain. The less damage the body has from these free radicals, the lesser the risk of Alzheimer’s and Parkinson’s disease.
Prevention Against Certain Types of Cancers — EGCG, a type of polyphenol, can prevent cancer cells from growing in the body in several ways. It can also strengthen the immune system to prevent cancer cells from developing.
Protect Against Cardiovascular Diseases – Strong evidence suggests they may help lower blood pressure, reduce blood clots, increase good cholesterol levels (HDL), and decrease harmful cholesterol levels (LDL).
Protect Against Type 2 Diabetes — Slowing down the breakdown of carbohydrates reduces the rate of glucose absorption in the bloodstream. They also help the pancreas secrete insulin to maintain healthy blood sugar levels.
Help With Weight Loss — The newest research on polyphenols shows a link between polyphenols in the diet and weight loss. There’s still plenty to be learned, but there’s growing evidence showing that polyphenols can help reduce inflammation for obese people, reduce appetite between meals, help the body use more energy, and improve gut health by helping to secrete GLP-1 hormones responsible for weight loss and feeling full. If you don’t enjoy reading fruits regularly, they add to your daily meals.
These foods are rich in polyphenols that can be included in your daily meals to enjoy their powerful health benefits:
Vegetables — Spinach, artichokes, kale, yellow onion
Fruits — Cherries, black grapes, black currant, blueberries, strawberries, blackberries
Soybeans — Miso, soy sauce, tofu, soymilk, tempeh
Cacao — Cacao bar, cacao powder
Drinks — Green tea, black tea, coffee, and olive oil
Nuts — Chestnuts, hazelnuts, pecans, and almonds
Takeaway: Scientific research continues to show strong evidence of polyphenols’ numerous health benefits. They’re no doubt becoming more popular. These plant compounds are present in various foods, making them easy to incorporate into your diet to keep you healthy and help you stay physically fit.
Which will you add more to your daily meals: Nuts, teas, fruits, or all of the above?