Polyphenols are important compounds found in various plants that are antioxidant in nature with many health benefits including nourishing the gut and conferring cardiovascular and metabolic benefits.  When you hear about eating the rainbow, this is what we are talking about, as you can see from the list below, they are available across a wide range of colors and are abundant in a healthy, balanced diet.   While they are most commonly thought of as being found in fruits and vegetables, polyphenols are also found in olive oil, nuts, coffee and teas. 

Polyphenol Rich Foods

• Cherries, strawberries, black berries, black elderberries, black currants, plums, raspberries, red apples and black grapes
• Nuts and seeds - flaxseed, pecans, hazelnuts, pecans
• Purple, orange and red carrots, purple and red potatoes, red cabbage, spinach, red onions, broccoli, red lettuce
• Red and black rice
• Black olives and olive oil
• Spices like turmeric and ginger

Health Benefits of Polyphenols

Current research indicates that there is an inverse association between higher consumption of polyphenols and many chronic lifestyle and other health conditions. Meaning as consumption goes up, risk goes down. Specifically, polyphenols may reduce the incidence of cardiovascular disease and related mortality, overweight and obesity, certain cancers, neurological disorders and systemic inflammation.  Polyphenols are natural antioxidants in the body which is important because poor lifestyle habits, environmental exposures and even just the normal physiologic activities of the body produce oxidants, also called reactive oxygen species, which in high amounts, can be damaging to the body and cellular processes that are required for optimal health.  Below are some examples of specific polyphenols that have been linked with benefits for certain health conditions:

• Inflammation - compounds in polyphenols can reduce oxidative stress and regulate immune system activity
• Cardiovascular disease  - polyphenols can lower inflammation which can improve aspects of vascular health and reduce blood pressure and cholesterol 
• Obesity - consumption of polyphenols can facilitate improvements in metabolism that increase energy expenditure which may lead to fat loss and weight maintenance
• Cancers- specific polyphenols called flavonoids and anthocyanins, like blueberries and dark fruits and vegetables ,can lower risk in some cancers
• Type 2 Diabetes - polyphenols can result in actions in the body that improve glycemic control and insulin sensitivity
• Neurological diseases - polyphenols such as curcumin (in turmeric), resveratrol and catechins (found in green tea and many other teas) can protect against neurological impairment and disease. 

Polyphenols’ Role in Gut Health

Further, recent research indicates polyphenols may contribute to gut health by promoting beneficial gut bacteria and modulating unfavorable gut bacteria.  More research is needed in this area, but there are some promising findings that show potential benefits to the gut from blueberries and green tea.  Stay tuned for developments in this emerging area.

Please reach out if I can help you develop a plan to incorporate more polyphenols - or vegetables and fruits - into your diet.