In 2023 U.S. consumers spent nearly 54 billion dollars on nutritional supplements. This number is only expected to grow as patients become increasingly aware of the importance of preventative medicine, and the role that proper nutrition plays in disease prevention. In today’s post we will dive into polyphenols and talk about how you can get these powerhouse chemicals into your body with a simple trip to the grocery store- it’s more cost effective and I promise it tastes better!
What are polyphenols and what is their role in the human body?
These are plant-based molecules that have potent antioxidant and anti-inflammatory properties in the body. Their antioxidant properties prevent the buildup of free radicals in the body. Free radicals are molecules that cause oxidative stress and can contribute to the development of cancer, heart disease, type 2 diabetes, aging, neurological disease and hypertension.
Below is a summary of the protective effects that polyphenols demonstrate on a number of disease processes throughout the body.
| Disease state | Protective effect of polyphenols |
| Alzheimer’s & Dementia | Curcumin and resveratrol- antioxidant properties and inhibition of beta amyloid protein (accumulates in Alzheimer’s) |
| Inflammation | Reduce oxidative stress and moderate inflammatory cytokine pathways |
| Cancer | Flavonoids neutralize free radicals and prevent tumor growth (colon, prostate, endometrial and breast have all shown benefit) |
| Heart disease | Flavonoids and resveratrol- anti-inflammatory that may improve cardiac ventricular function, decrease blood pressure and block oxidation of cholesterol and lower LDL |
| Type 2 diabetes | Anthocyanins- prevention and treatment of type 2 diabetes- anti-inflammatory, antioxidant, slow starch metabolism, protect pancreas cells from oxidation, alter glucose transport to help regulate blood sugars |
| Obesity | Catechins, resveratrol, curcumin- block formation of fat cells, increase use of energy, reduce inflammation, inhibit starch, protein and lipid digestion |
How do I get them? From food, of course!
Here is a list of polyphenol rich foods to help you get started:
| Food source | Rich in Polyphenols |
| Fruits | Apples, grapes, oranges, cherries, blueberries, pomegranate, raspberries, strawberries, blackberries, plums, apricots, currants, grapefruit, cranberries |
| Vegetables | Spinach, black olives, carrots, broccoli, asparagus, artichokes, red onion, chicory |
| Drinks | Coffee, tea and red wine |
| Fats | Olive oil, dark chocolate |
| Spices & seasonings | Coco powder, saffron, rosemary, cloves, peppermint, celery seed, cumin, ginger, curry powder, thyme, basil, cinnamon, oregano |
For now, rather than getting overwhelmed by the massive list, pick 3-5 each week and cycle to ensure you are getting a variety of polyphenols in your diet.
Should I supplement?
I know I keep talking about “eating the rainbow” as the best way to get all your vitamins, minerals and nutrients, but I also understand that it isn’t always easy or even feasible to do that. When it comes to polyphenols, supplement dosing and claims are not regulated. You can’t be certain that what you are getting is going to be of any true benefit, and worse still, you can’t be sure that it won’t cause any harm, especially when taken in the mega doses that concentrated compounds can sometimes come in. Additionally, much of the benefit associated with polyphenols probably comes from the complex interactions between the polyphenols themselves, as well as the additional nutrients and vitamins that are also in the same foods. For example, polyphenols are known to help regulate body weight- this is in part due to anti-inflammatory and antioxidant properties, however, it may also be attributed to the fact that polyphenols naturally occur in nutrient dense, but not necessarily energy (calorie) dense foods. What that means is that the polyphenol effect may in part be related to the fiber and other satiety generating compounds in that molecule, in addition to the benefits of the polyphenol itself.
Interestingly there is also research out there to support the interaction of polyphenols and our gut microbiomes. Many polyphenols are not absorbed, as such they accumulate in the large intestine where they are metabolized by our gut microbes.
They may impact:
- Intestinal barrier function
- Innate and adaptive immune response systems
- Cell signaling pathways
- Diversity of our microbiome
I hope this information has given you another opportunity to explore the role of food and movement on our overall health and highlighted the importance of being intentional with how you choose to nourish your body.
Sincerely,
Corsano MD- your friendly neighborhood PCP
References:
Wan MLY, Co VA, El-Nezami H. Dietary polyphenol impact on gut health and microbiota. Crit Rev Food Sci Nutr. 2021;61(4):690-711. doi: 10.1080/10408398.2020.1744512. Epub 2020 Mar 25. PMID: 32208932.
infographic: The Power of Polyphenols – Laboratoires Activa
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