POLYPHENOLS: Health Effects, Food Sources in 6 minutes!

You can find in this Youtube video and in this health and wellness blog post:

- What are polyphenols? The definition of polyphenols

- The different types of polyphenols

- How do polyphenols work?

- What are the health benefits of polyphenols?

- Where are polyphenols found? Which fruit contains the most polyphenols?

- Polyphenols and wine

Polyphenols are substances that are very present in purple colored fruits and vegetables.

What are polyphenols? The definition of polyphenols

Polyphenols are large molecules with a structure called phenol or phenolic core.

Polyphenols are mainly composed of carbon, hydrogen and oxygen atoms, linked together in a particular way that gives them all their properties.

The different types of polyphenols

Polyphenols include a large number of molecules such as phenols, phenolic acids, tannins, coumarins, flavonoids, lignins, catechins, ... These molecules have the same basic chemical structure (one or more phenols), they differ by the other chemical structures that form them as well as their more or less specific properties.

For example, flavonoids have a more cardiovascular effect while catechins are more involved in the regulation of blood sugar.

How do polyphenols work?

Polyphenols are responsible for the colors, aromas and antioxidant properties of the various plants that contain them.

These substances belong to the group of antioxidants. They allow to fight against the phenomenon of oxidation and the deterioration of the cells (accelerated ageing, carcinogenic mutation, inflammation, ...).

What are the benefits of polyphenols for our health?

Polyphenols limit the risk of neurodegenerative diseases (Alzheimer's disease), but also the appearance of wrinkles (by reducing the degradation of collagen) and the aging of skin cells, it is this effect that is exploited in anti-aging skin care.

Polyphenols have a cardiovascular protective effect, their regular consumption reduces the appearance of heart and blood vessel diseases such as high blood pressure.

These substances lead to an increase in the formation of nitric oxide in the blood, which promotes the dilation of blood vessels and limits the risk of increased blood pressure.

For more information on high blood pressure, click here

Polyphenols also reduce the increase in LDL cholesterol and regulate blood sugar levels. They are very beneficial for people who suffer from diabetes.

These natural antioxidants help fight against inflammatory diseases and prevent cancer.

It is for all their beneficial actions that they are widely used in the production of medicines and in various cosmetics or food supplements.

Where are polyphenols found? Which fruit contains the most polyphenols?

Polyphenols are present in green tea, coffee, cocoa, but also in very large quantities in strawberries, blueberries, litchi, grapes, apricots, apples, dates, cherries, figs, pears, nectarines, mangoes, peaches, bananas, pineapples, citrus fruits, kiwi, watermelons and melons.

Vegetables are also a real source of polyphenols, such as artichoke hearts, parsley, Brussels sprouts, broccoli, shallots, celery, onions, asparagus, eggplant, garlic, turnips, lettuce, peppers, tomatoes, potatoes, etc.

You can also find them in spices like turmeric or ginger.

As you can see, they are present in almost all fruits and vegetables, but in varying amounts and varieties.

Polyphenols and wine

Indeed, wine contains polyphenols, but be careful, wine also contains alcohol, which has extremely harmful effects on health.

For more information on the effects of alcohol on our body, click here.

I would like to draw your attention to the fact that the consumption of polyphenols should be reasonable and not excessive, because they can reduce the absorption of iron.

Finally, you should know that a balanced and varied diet allows us to meet our needs in these natural antioxidants.

Dr. Noura Marashi (doctor of pharmacy, health youtuber, creator of the health and well-being application Pharmaquiz),

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