We know plants contain important vitamins and minerals. But there’s another reason scientists and health professionals encourage us to fill up on fruits and veggies: polyphenols.
Researchers are finding that polyphenols, a class of beneficial compounds found in plants, can have a big impact on human health, benefiting almost every organ in our body and contributing to healthy aging and overall wellness.
Here we’ll discuss what polyphenols are, how they benefit our health, and how to ensure you’re getting enough polyphenols in your diet.
Key Takeaways
- Polyphenols are naturally occurring compounds found in plants and are key to a plant's survival.
- Polyphenols may benefit human health, including cardiovascular health, brain function, gut health, and healthy aging.
- There are over 8,000 polyphenols, but scientists classify them into 4 main groups: lignans, stilbenes, phenolic acids, and flavonoids.
- There isn’t one specific polyphenol that is better or healthier than another. The key is to eat a variety.
What are Polyphenols?
Polyphenols are plant compounds that aid in a plant's survival against harsh weather, pests, and pathogens. They have health benefits for humans, too. (More on this below).
There are thousands of types of polyphenols— anthocyanins and resveratrol are the most well-known—and they can be categorized into 4 main groups: flavonoids, lignans, phenolic acids, and stilbenes.
It's worth noting that, while some plants are known for having a high amount of a specific polyphenol (dark red fruits are high in resveratrols, for example), most plants usually have more than one type. This variety is key to a plant's survival since different polyphenols perform different functions, from protecting against UV radiation to defending against insects and diseases.
Other functions of polyphenols include:
- Supporting pollination and reproduction
- Defending against pathogens
- Responding to environmental stress
- Attracting pollinators through color and aroma
These same compounds that are key to a plant's survival can also benefit human health, according to emerging research.
How do Polyphenols Benefit Human Health
1. Cellular Protection
Maintaining cellular health may sound a little obscure. Your doctor never tells you to ‘take care of your cells’ the way they might tell you to ‘take care of your heart.’ But healthy cells are the foundation for healthy aging, healthy organs, and a lower risk of disease, and polyphenols can support cellular health in a variety of ways.
Like a lot of vitamins and other plant compounds, polyphenols act like antioxidants. They neutralize free radicals— compounds that can harm cells if they occur in excess. But unlike vitamins and some other plant compounds, polyphenols can also support defense systems your body already has in place. This includes boosting the production of antioxidant enzymes (the body's most powerful free radical neutralizers), activating genes that regulate antioxidant production, and even suppressing the formation of free radicals.
Together, these functions help minimize oxidative stress, a process associated with disease and aging.
2. Healthy Inflammation Response
Acute inflammation is important. It's one way that your body fights off illness and infection. But there’s another type of inflammation called chronic or low-grade, that can be harmful and is often the root cause of certain diseases. Chronic inflammation occurs in excess and over a long period of time and can be caused by unresolved stress, poor diet, lack of sleep, and other lifestyle factors, as well as factors beyond our control. Researchers theorize that polyphenols can help support a balanced inflammatory response by acting on genes that produce inflammatory cells, preventing the release of inflammatory cells, and by helping the body clear damaged or dysfunctional cells.
3. Brain Health
Cognitive decline is a common symptom of aging, especially as people are living longer. Researchers think that because of their antioxidant and anti-inflammatory properties, polyphenols may help ease age-related cognitive decline. Most of the research on polyphenols and brain health has been conducted on animals, not humans. But so far, animal studies look promising. Blueberries were effective for reversing age-related deficits in rats, curcumin (a polyphenol found in turmeric) was able to promote healthy neurites (young nerve formations and resveratrol (found in grapes) was linked to a decrease in harmful proteins, according to lab studies.
4. Heart & Metabolic Health
You may be familiar with the link between dark red fruits like pomegranates and grapes and heart health. This association is thanks to the resveratrol content of these fruits. Resveratrol is thought to help dilate or expand blood vessels, promoting healthy blood pressure. But resveratrol isn’t the only heart-healthy polyphenol. Quercetin (found in apples, dark berries, and citrus fruits), anthocyanin, and delphinidin, three other types of polyphenols found in dark red berries and fruits, serve a similar function. Researchers have also noted that diets high in fruits, vegetables, and other polyphenol-rich foods are associated with better heart health, including healthy levels of cholesterol, blood pressure, and triglycerides.
5. Gut Microbiome Support
You’ve likely heard of supporting your gut through eating fermented foods like yogurt or kefir, but researchers are finding that polyphenol-rich foods can also promote gut health through a unique symbiotic relationship between certain polyphenols and gut bacteria. While polyphenols can promote beneficial microbes, microbes can also improve the bioavailability or absorbability of polyphenols, according to some studies.
One study found that people who ate blueberries (rich in polyphenols called anthocyanins) saw an increase in a type of probiotic called Bifidobacterium and Lactobacillus. Other studies using almonds, tea, and cranberries all noted that the polyphenols in these foods altered the gut microbiome.
At the same time that polyphenols support the growth of beneficial bacteria, beneficial bacteria support the bioavailability of polyphenols.
Gut bacteria break down polyphenols into compounds called metabolites that are more easily absorbed. These metabolites include antibacterial and antioxidant compounds. As an example, gut bacteria can break down polyphenols called tannins, which are not easily taken up by the bloodstream, into compounds that lower the risk of chronic diseases like diabetes, neurodegenerative and cardiovascular diseases.
5. Longevity
Given all the health benefits of polyphenols, researchers are naturally interested in polyphenols' role in longevity and healthspan. Notably, longevity is a hard topic to study: to gain conclusive data, human cohorts need to be followed over a long period of time.
Scientists have another method for studying longevity, though, and it requires less time— telomere length.
Telomeres are basically caps at the end of chromosomes that protect DNA from degrading (they’ve also been compared to the plastic tips that prevent shoelaces from fraying)
As we age, telomeres get shortened, or rather, ‘worn down’. This causes cells to stop dividing or die. Ultimately, loss of telomeres causes what we know as natural aging: tissue damage and gradual loss of organ function.
So what can we do about our telomeres?
Studies have found a link between diet and telomere length, noting that diets rich in plant polyphenols are associated with slower shortening of telomeres and better longevity.
This could be due to the anti-inflammatory properties of polyphenols. Chronic inflammation is linked with shorter telomere length.
The Different Types of Polyphenols
Researchers have identified an overwhelming number of polyphenols—over 8,000 of them, many of which have unique roles in plants and human health. Scientists have been able to categorize polyphenols into 4 groups based on their structures (which often predict their function in the human body).
The four main categories of polyphenols include:
Flavonoids
Flavonoids are the most abundant polyphenol in leafy greens and yellow and red vegetables. They serve several functions in plants, like supporting reproductive health, and they are also responsible for plant pigments, from green to yellow to purple. Researchers believe flavonoids can support heart health, cognitive health, gut health, and longevity
Found in foods like:
- Onion
- Cabbage
- Cauliflower
- Citrus fruits
- Kale
- Apples
- Plums
Phenolic Acids
Phenolic acids are found in high concentrations in berries and whole grains. They are white/colorless, but they contribute to the vibrancy of colorful foods like turmeric and berries. Researchers have found that phenolic acids support cognitive health, skin health, and heart health.
Found in foods like:
- Blueberries
- Cranberries
- Peaches
- Potatoes
- Coffee beans
- Quinoa
- Seaweeds
Stilbenes
Stilbenes are associated with cognitive health and metabolic health and help defend plants from pathogens. Scientists have noted a connection between stilbenes and heart and metabolic health.
Found in foods like:
- Grapes
- Peanuts
- Berries
- Plums
- Cocoa
- Coffee
- Lentils
- Chickpea
Lignans
Lignans are linked to heart health, and researchers think consuming them with fiber helps support their absorption. They also have a structure similar to hormones, and scientists think they may play a role in hormone secretion and hormone balance.
Found in foods like:
- Flaxseed
- Sesame
- Whole grains
Polyphenols in Rasāsvāda Ingredients
Each of Rasāsvāda’s functional restoratives contains a blend of over 12 different botanicals, often hand-harvested and wild-cultivated. This delicate harvesting process helps support polyphenol content, as wild-harvested plants are typically higher in polyphenols due to exposure to greater environmental stress.
You’ll find a variety of polyphenols in each restorative, just like in nature. Here are a few highlighted ingredients:
Schisandra Berry
Schisandra berries are rich in lignans and flavonoids and are known for supporting cognitive health and vitality.
Hibiscus
This flowering plant is rich in anthocyanins, which give many hibiscus species their deep red color. Hibiscus is known to support blood sugar control, heart health, liver health, and more.
Turmeric
A golden spice rich in polyphenols called curcuminoids. Turmeric may help support a balanced inflammatory response, cognitive health and joint health among other health benefits.
Ginger
Ginger contains polyphenols called gingerols and shogoals which support digestion and a healthy inflammatory response.
Rose
Rose petals are known to have high concentrations of ellagatannins, a type of polyphenol that has anti-inflammatory properties.
Red Wine Grape skins
Grapes are probably best known for being rich in resveratrol, a polyphenol that supports heart health, but they also contain quercetin, anthocyanins, and tannins, aiding in immune health and cellular health.
Polyphenols in Rasāsvāda
Many of the botanicals featured in Rasāsvāda's blends naturally contain polyphenols. Ingredients like hibiscus, turmeric, ginger, saffron, green tea, citrus peels, and various herbs contribute a diverse array of plant compounds, including flavonoids and phenolic acids. By combining a variety of botanicals, these blends offer a naturally wide array of polyphenols.
FAQs
Disclaimer
This content is for educational purposes only and is not intended as medical advice. Consult a qualified healthcare professional before starting any new herbal regimen, especially if you are pregnant, nursing, having existing medical conditions, or taking medication.
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Sources
Antioxidants | Polyphenols: Mechanisms and Effects on Human Health and Disease
Journal of Food Biochemistry | Polyphenols: Classification, Benefits, and Bioavailability—A Review
International Journal of Molecular Sciences | Polyphenols as Promising Agents for the Prevention and Treatment of Neurological Disorders: Molecular Mechanisms and Therapeutic Potential
Nutrients | Polyphenols and Human Health: Bioavailability, Metabolism, and Biological Activities
International Journal of Food Science & Technology | Polyphenols in Food: Classification, Sources, Bioavailability, and Health Benefits