Powerful Polyphenols

polyphenols

We often hear the advice, “eat the rainbow”, but do we know why and what wonderful and powerful nutrients are contained within these foods. You may hear of them referred to as antioxidants.

Polyphenols are chemicals that plants make to protect themselves, which means they are also able to protect us from disease when we eat them. Phenols are the compounds that give fruits and vegetables, herbs and spices their colours. By eating a variety of colours, you consume the different types of phenols and receive the many benefits of these wonderful micro-nutrients that work together as a team. (Pandey & Rizvi, 2009).

Our bodies are bombarded on a daily basis with not only the toxins from normal metabolic processes but also environmental toxins such as pollution, processed foods and pollutants like smoking. Due to this toxic blitz if our bodies do not have the help they need from the antioxidant compounds to stabilise the toxins they become what is known as free radicals; which if left to run riot in the body will damage cells causing inflammation, disease and aging. Polyphenols have been shown to be important in preventing and reducing diabetes, cancer, cardiovascular and neurodegenerative disease (Hajieva, 2017; Osieki, 2014; Rasines-Perea & Teissedre, 2017).

Herbs, spices and the skins of fruit and vegetables contain the richest sources of phenols along with berries and raw cocoa (Parletta, 2017). For example, cherry tomatoes contain higher amounts than standard tomatoes due to a higher skin to flesh ratio. Also choose the darkest outside leaves of your greens for higher polyphenol content (Manach, Scalbert, Morland, Remesy & Jimenez, 2004).

Here are a few easy ways to include polyphenols in your daily diet and give your body a helping hand to good health:

· Pamper your body and taste buds with fruit sprinkled with cinnamon and nutmeg or all spice, add some quality yoghurt for the probiotics.

· Have some fresh steamed vegetables flavoured with fresh herbs and spices.

· Add turmeric, cinnamon, nutmeg or allspice to your morning smoothie.

· Polyphenols are fat soluble (Manach et.al., 2004). To absorb them into your body, include some Include some healthy fats such as avocado, organic butter, fresh flax oil or coconut oil.

Polyphenols are divided into four broad groups according to their chemistry. All have similar health benefits and work together synergistically (Parletta, 2017). These four major groups are flavonoids, phenolic acids, stilbenes and lignans.

· The largest group, flavonoids are found in fruits, vegetables, legumes, red wine, and green tea.

· Phenolic acids are most abundant in tea, coffee, blueberries, kiwifruits, plums, apples, and cherries.

· Stilbenes are most common in red wine, grapes and peanuts.

· Lignans are best found in flaxseed and also seeds, wholegrains legumes fruit and vegetables. (Linus Pauling Institute, 2017).

Different fruits and vegetables have differing types and amounts of the various compounds, therefore if you eat a variety of reds, blue, purple, orange, yellow, green and white you will enjoy the various health-giving properties of each group of polyphenols.

The conditions in which food is grown effects the number of beneficial polyphenols available. As much as possible buy fresh, local, seasonal and organic produce for maximum benefits. Produce grown with organic, sustainable farming methods results in increased concentrations of beneficial polyphenols. As does produce allowed to ripen naturally. Storage can also effect quality, with longer storage causing oxidation in fruit and vegetables (Manach et.al., 2004)

To maximise your health and diminish disease enjoy a variety of fresh fruits, vegetables, grown with best farming methods you can access, flavoured with plenty of herbs and spices and a little healthy fat.

To learn how these wonderful compounds can improve your health and methods to include more of them in your diet call or email me at Wise Woman Healing.