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Polyphenols are biologically active substances found in many foods. They have a pronounced antioxidant effect, preventing the destruction of cells in our body by toxic free radicals formed as a result of redox reactions.

Useful aromatic compounds and their effect on the human body

Polyphenols are aromatic compounds that regulate enzymatic processes occurring in cells with the formation of free radicals. Several phenolic groups are present in the polyphenol molecule. These substances are found in plants and foods of plant origin.

Regular use of products containing polyphenols prevents aging, metabolic disorders (especially cholesterol, prevents the development of atherosclerosis), reduces the permeability of capillary walls, provides protection against cancer and cardiovascular diseases, metabolic and dystrophic diseases of the joints and spine (osteoarthritis, osteochondrosis ), diabetes mellitus.

AT last years The antiviral activity of polyphenols has been proven. People who constantly use them suffer less from viral infections, which are less often complicated by chronic infectious and inflammatory diseases, including those of an allergic nature (for example, bronchial asthma).

Polyphenols are able to reduce the fat content of foods consumed with them. Drinking freshly brewed black or green tea can greatly reduce the harm from eating fatty fried meats. In France, fatty foods are traditionally washed down with water-diluted dry red wine rich in polyphenols.

The ability of polyphenols to improve the intestinal microflora is very important. At the same time, polyphenols serve as top dressing for beneficial bacteria, intestines involved in the process of digestion, that is, they play the role of prebiotics. Especially useful for dysbacteriosis are all kinds of berries, apples, mint seasonings, green tea.

What foods contain polyphenols

Foods rich in polyphenols: red grapes, pomegranates, blueberries , blueberries, black and red currants, raspberries , cranberries, red apples, hazelnuts, grapefruit, tomatoes, red beans, black rice, black sorghum, purple barley, cocoa, olives and olive oil.

From herbs, cloves, peppermint, anise, oregano, celery seeds, flaxseed, black elderberry, chestnut seeds, sage are rich in polyphenols. , rosemary, thyme.

What is useful tea

Tea contains about 30 polyphenols, including catecholamines - biologically active substances, which are part of steroids, flavonoids , alkaloids and other active compounds. Green tea is richer in these substances than black tea. The catecholamines contained in tea improve digestion, strengthen the walls blood vessels and capillaries, reduce their permeability. In combination with the caffeine contained in tea, polyphenols have a stimulating effect on the brain. Green tea reduces the risk of developing diseases such as Alzheimer's and Parkinson's.

Eat polyphenol-rich foods throughout the day. Maintain high level polyphenols in the blood throughout the day! Eat the following polyphenol-rich foods every few hours. The intake of polyphenols will rise after they are taken and gradually decrease after they are gradually eliminated from the body. Some polyphenols will not be absorbed into the blood, but will pass intact through the digestive tract. These polyphenols are also very important, they can prevent colon cancer and other similar diseases.

Eat plenty of unprocessed fruits, vegetables, grains, and legumes. Food processing removes polyphenols, so eat fresh or freshly cooked fruits, vegetables, grains, and legumes. Try to avoid processed foods and meats. Polyphenols are not destroyed by a little heat or cooking, and cooked foods can offer a greater variety of health benefits. biological elements polyphenol. Eat more cooked and fresh plant foods.

Choose brightly colored fruits, vegetables and grains. Saturated colors such as red, black and purple are indicators that a product is rich in polyphenols. Eat blueberries, pomegranates, red grapes, cranberries, and red or purple sweet potatoes. Blueberries and foods such as black rice, purple barley, black sorghum, and purple potatoes are sources of anthocyanins as well as other polyphenols. The compound responsible for the color of turmeric is called curcumin, which is also a polyphenol.

Drink beverages rich in polyphenols. Drinks are concentrated sources of easily digestible polyphenols.

Eat dark chocolate and cocoa powder. While chocolate and cocoa have gone through some processing, they are the richest sources of polyphenols. Choose dark and bitter chocolate, as well as unsweetened cocoa. The saturated fats in chocolate shouldn't cause big cholesterol concerns if chocolate is consumed judiciously.

Choose bitter, astringent plant foods or strong-tasting foods. Polyphenols have a strong astringent and bitter taste. Pure pomegranate juice has a noticeable astringent taste. Bitter onions, the ones that make you cry, have more polyphenols than sweet onions. Try to choose foods high in polyphenols that have not been heavily sweetened or diluted, as too much sugar and similar ingredients can negate useful action polyphenol. Unfiltered and viscous olive oil is also a good source of polyphenols.

Buy greens at the market or grow your own. Plants grown in a more natural environment may contain higher amounts of the polyphenol. Studies conducted in Italy have shown that naturally grown pears and peaches contain a higher amount of polyphenols than those grown conventionally with pesticides, which in turn leads to an increase in natural plant immunity (and, accordingly, an increase in polyphenol content). Plants produce more polyphenol to protect against insects and diseases, especially if they grow in less than favorable conditions. You consume these plants and the polyphenol starts to protect you!

When shopping at the store, look at the list of polyphenols. Many supermarkets list polyphenols on their greens shelves, although the word "polyphenol" is likely not to be used. Look for something like Phenol or Anthocyanin. Other useful components of the product, such as luten-carotenoids, will also be indicated there. Try to write down these words and look up their meaning on the Internet.

Read food labels and look for those that list polyphenols.. Nowadays, there are many such products. Some polyphenols may be referred to as flavonoids, flavonol, or anthocyanin. Modern products such as antioxidant drinks and chocolate specifically list polyphenols or polyphenolic flavonoids on the label. As a rule, the indication of such an ingredient as a polyphenol is prohibited for winemakers. But despite this, one firm in Oregon still added resveratrol to its 2002 Pinot Noir.

Avoid foods that are sources of free radicals that destroy antioxidant polyphenols. Polyphenols are antioxidants, so they will be destroyed or destroyed by the action of harmful free radicals. The good thing is that free radicals will be neutralized by polyphenols, but they will not have the positive effect that we need. That is why try to avoid foods rich in free radicals, namely deep-fried foods, meat, refined foods. Try to avoid deep-fried, charred, or chemically processed meats such as bacon. Deep frying is especially harmful source free radicals, since the oil in fryers is constantly oxidized when heated. Even more free radicals appear due to the high temperature of deep-frying.

Relax. Your body will use up all the polyphenols even faster if you are nervous.

Polyphenols are a category of substances found in plants. They are also called phytochemical compounds. These include lignans, flavonoids, tannins, phenolic acids, stilbenes. The main property of polyphenols is that they fight free radicals. They protect the cells of the body from all kinds of damage, and also have an antibacterial, antiviral effect, eliminate inflammation.

Expert opinion

According to many experts in the field healthy eating, a diet with plenty of fruits and vegetables helps to reduce the risk of pathologies of the cardiovascular system and oncology. It is generally accepted that compounds present in plant products, including polyphenols, favor a powerful protective effect.

However, polyphenols cannot be considered categorically necessary substances for the human body. Scientists continue to argue about their benefits. To date, there are no official guidelines for polyphenol-rich dietary intake.

The role of antioxidants and their properties

The action of dietary antioxidants is aimed at protecting the body from oxidative damage, which over time can lead to the development of cancer, heart and vascular diseases. Such valuable substances as ascorbic acid, tocopherol, carotenoids, zinc and selenium are the main components of antioxidant enzymes in the body.

The properties of polyphenols, scientists studied mainly in laboratory conditions i.e. outside the human body. In addition, it is not easy to prove empirically that polyphenols will act as antioxidants in humans. When ingested, these substances undergo significant changes.

Reducing the risk of developing diabetes

Some scientists argue that taking polyphenols is an opportunity to reduce the risk of developing type 2 diabetes. Substances increase the body's sensitivity to insulin, significantly slow down the rate at which sugar is absorbed.

According to Harvard research, a type of flavonoid called flavan-3-ols can reduce the body's resistance to insulin. Also, observations have shown that these substances are a type of polyphenol, and people who consume a significant amount of flavonoids are less at risk of type 2 diabetes than others. One of the best sources substance is considered to be unprocessed cocoa.

Influence on inflammatory processes

Scientists studied the effect of polyphenols contained in green tea varieties on inflammation levels after significant physical activity. Rats given these substances in the laboratory could stay active much longer than rodents not given them.

The first test subjects had, according to the results of the analyzes, significantly more low level chemicals in the blood that indicate inflammation and damage to muscle tissue.

Lignans have been found in flaxseed and olive oil, as well as in whole grain rye flour. The high content of this group of antioxidants in the body is a preventive measure against all kinds of inflammation.

Impact on the cardiovascular system

Harvard researchers studied cocoa bean polyphenols and their effect on risk factors for heart and vascular pathologies.

The researchers concluded that drinking cocoa for at least 14 days contributed to a significant reduction in indicators of previously elevated blood pressure. Experts have found that beans reduce the level of "bad" cholesterol and increase the level of "good".

Weight normalization

Scientists at Fairfield University in the United States have carefully studied the role of polyphenols in the normalization of human overweight. They proved that a higher intake of foods rich in flavonoids is directly related to body mass index, hip and waist circumference.

Spinal cord protection

Green tea polyphenols provide neuronal protection spinal cord damage to minimize possible damage. According to a recent study, the drink reduces oxidative stress and prevents genetically programmed neuronal death.

Previous studies have confirmed that the polyphenols in this type of tea increase connectivity in the brain. During the experiment, a group of volunteer participants were given a delicious drink with an extract of green tea. People were then asked to take tests to check the quality of their memory.

Specialists studied brain activity using magnetic resonance imaging. The scan revealed increased activity in neural connections between the frontal and parietal lobes of the cerebral cortex. Probably, tea makes it possible to enhance the short-term synaptic plasticity of the organ.

Health of teeth and gums

Scientists from Institute of Madrid research on nutrition and the Valencian Center for Advanced Research in Public Health concluded that the polyphenols found in wine help keep teeth and gums healthy.

It has previously been proven that those contained in grape alcoholic drink polyphenols are antioxidants that protect the body from the harmful effects of free radicals, reduce the risk of tumors and the development of heart disease.

Now scientists have studied the effect of polyphenols on bacteria that attach to the surface of the teeth and gum tissue and become the causes of caries and diseases of the periodontium. The experiments were carried out not on real human tissues, but on cells imitating them.

As a result, it turned out that two polyphenols (antioxidants) of wine significantly reduce the ability of bacteria that affect them to attach to cells, providing protection to the oral organs.

At the pharmacy

Polyphenols are substances that can be purchased at pharmacies and online.

The most popular drugs:

Jarrow Formulas, Blueberry + Grape Seed Polyphenols, 280 mg, 120 Veggie Caps.
Life Extension AppleWise (Apple-A-Day Polyphenol Extract) 600 Mg, 30 Vegetarian Capsules.
Reserveage, Grape Seed Extract with Resveratrol, 60 Capsule.
Planetary Herbals Full Spectrum, Pine Bark Extract, 150 mg, 60 Tablets.

Polyphenols in the diet

Polyphenols are naturally found in plant foods. They, unlike vitamins and minerals, are not categorically essential nutrients because human body does not need them to maintain its livelihoods. But still, they can be very useful for health and prolonging the youth of the body.

What foods contain the most polyphenols? They are found in abundance in vegetables (potatoes, onions, spinach, carrots, asparagus) and fruits (apples, cherries, pomegranates, cranberries, grapes, black currants, apricots, strawberries), seeds, nuts, legumes (almonds, flaxseed, walnuts). nuts, soy, hazelnuts), herbs (mint, thyme, basil, rosemary), spices (turmeric, ginger, cinnamon, cumin), tea, red wine, coffee, cocoa, dark chocolate. In our daily diet, they are often found ingredients with a pronounced antioxidant potential, so their biological activity is very carefully studied.

The table shows the conditional content of polyphenols in various products. It contains approximate information. None of the existing directories can give exact data today. For example, the content of polyphenols in plants can differ depending on the species by 10 times.

The table serves as a rough guide.

Strange as it may seem, there are no guidelines for the consumption of polyphenols. On average, each person receives about 1 g of antioxidant daily from food. This is 10 times more than ascorbic acid, and 100 times more than tocopherol.

Polyphenols - organic chemical substances that are present in plants. Most of the compounds belonging to this group have a strong antioxidant effect.

In nature, polyphenols are needed by plants to protect against insects, fungi, and viruses.

What are polyphenols

Polyphenols are antioxidants that have a beneficial effect on human health. These are organic compounds that can be divided into three main groups:

Phenolic acids (acids: gallic acid, ellagic acid, salicylic acid, hydroxybenzoic, chlorogenic).
Flavonoids (bioflavonoids), which are divided into:
- leukoanthocyanidins (leucocyanidin, leukodelphinidin, leukopelargonidin);
- catechins;
- flavonones;
- flavonols;
- anthocyanins and anthocyanidins;
- aurons;
- chalcones;
- dihydrochalcones;
- flavonols;
- isoflavones.
Other phenolic compounds (tannins, capsaicin).

Flavonoids and other polyphenols have been the subject of numerous studies. However, it has not yet been possible to fully elucidate the specific mechanism of action of polyphenols. However, a number of studies have confirmed the beneficial effects of these organic compounds on health.

Benefits of polyphenols

Polyphenols protect cells from free radicals that can damage cell membranes, genetic material, lipids and protein structures. Polyphenols prevent the development of stomach and duodenal ulcers caused by stress, drug use and alcohol. In order to neutralize Negative consequences exposure to free radicals, you need to consume several servings of fruit per day.

Polyphenols have anti-inflammatory, antibacterial and antiviral effects. They also prevent thrombosis and atherosclerosis. Polyphenols bind collagen and prevent the formation of histamine. In the light modern knowledge you can also find information about the beneficial effects of polyphenols in preventing allergies and lowering cholesterol.

Phenolic acids

Phenolic acids have a strong anti-cancer effect. In addition, they have antibacterial agents. In addition to the already mentioned acids, such as gallic acid, salicylic, hydroxybenzoic, vanillic acid should also be noted among the valuable polyphenols.

Valuable flavonoids

One of the three groups of polyphenols are flavonoids (bioflavonoids), which significantly reduce the risk of heart disease. Flavonoid compounds not only protect against coronary heart disease, but also help against stroke and lung cancer.

1 glass of red wine a day reduces the risk of chronic diseases. Flavones are found in green tea, ginkgo, parsley, celery, apples, cherries, grapes and lemons and oranges, grapefruits.

Flavonols are strong dyes

Flavonols belong to the group of flavonoids and give fruits yellow. Flavonols deserve special attention. Their action is to inhibit oxidation and maintain optimal level cholesterol. Maintaining an appropriate amount of flavonols in the diet can improve lipid profile and inhibition of atherogenesis.

Flavonols may reduce the risk of developing cancerous tumors. Flavonols are present in fruits such as: dark grapes, apples, elderberries, cherries, black currants, strawberries, cranberries, chokeberries, blueberries, raspberries, as well as in broccoli, buckwheat, tomatoes, spinach.

Anthocyanins - valuable dyes

Anthocyanins are responsible for the blue, purple or red color of fruits and vegetables. These compounds are very sensitive to high temperature and have high biological activity.

Anthocyanins are used to treat ulcers, myopia, and fragility of blood vessels. Valuable dyes can also slow down the development of coronary heart disease and atherosclerosis. Anthocyanins have anti-inflammatory properties and stand out from other compounds with strong antioxidant activity.

The antioxidant power of these organic compounds is about 50 times higher than that of vitamin C. These valuable substances provide protection against damage caused by the sun. They also improve vision and circulation.

Anthocyanins are present in in large numbers in chokeberry, black currant, strawberry, grape, cherry, elderberry, blueberry, blackberry, raspberry, pomegranate, cranberry. Some vegetables are also rich in them - red onions, red cabbage, beets, eggplants.

Best Sources of Polyphenols

The highest concentration of polyphenols is observed in the peel of fruits and vegetables, which are the main source of these compounds. But the content of polyphenols in various types fruits and vegetables are not the same.

In addition, polyphenols are found in green tea, mate, cocoa, nuts, legumes.

The level of polyphenols in foods depends largely on how they are stored and on the methods used to prepare the food. Processing and refining plant-based foods reduces the level of antioxidants in the diet.

Fatty food is an enemy not only of a slender figure, but also of the human gastrointestinal tract. However, a way has been found to help reduce the harm of such food.

What are polyphenols and what are their benefits to humans? This ingredient is found in many foods. Special structure of polyphenols in a positive way affect fat metabolism.

However, this is far from their only property.

Benefit

Polyphenols are included in the group. What are polyphenols? These substances are plant pigments found in large quantities in chocolate, grapes, apples, pomegranate juice and cranberries, as well as other fruits and vegetables. One of the main advantages of polyphenols is the defatting of heavy foods rich in fats. This explains the French habit of drinking plenty of red wine with food, which, like grapes, is high in antioxidants. But the benefits of polyphenols do not end there. To others positive qualities substances can be classified as:

Anti-inflammatory effect;
Eliminates gum disease;
Improves blood circulation, strengthens blood vessels;
Reduces the risk of cardiovascular disease;
Remove radionuclides from the body;
Wound healing effect;
Keeps skin supple and elastic.

Studies conducted in Israel once again proved the benefits of polyphenols for humans. Two groups of participants in the experiment ate three servings of red poultry meat daily. But concentrated polyphenols were added to the third dish. As a result, after eating two servings of red meat in the blood of people, the level of an intermediate product of the breakdown of fats, which increases the risk of cardiovascular diseases, increased, and after eating the third meal, it decreased several times.

Despite the benefits of polyphenols, it is not recommended to abuse some foods high in these substances, in particular, alcohol. In large quantities, wine can harm, not heal. An equal dose of polyphenol is also found in olive oil and some types of nuts. Often, spas and professional cosmetologists use the benefits of polyphenols in their activities. Skin care products with grape or green tea extract have a rejuvenating effect on the skin, stimulating the production of collagen in tissues and preventing moisture loss.