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Polyphenols

  • anita1032
  • Jul 21
  • 2 min read

Updated: Aug 15

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What Are Polyphenols? 

Polyphenols are naturally occurring compounds found in plant-based foods that function as antioxidants and modulators of inflammation, metabolism, and gut health. They are classified into several types, including flavonoids, phenolic acids, lignans, and stilbenes. 

 

Top Dietary Sources 

  • Fruits: Berries (especially blueberries, strawberries, blackberries), apples, grapes, cherries, pomegranates 

  • Vegetables: Onions, spinach, broccoli, kale 

  • Beverages: Green tea, black tea, coffee, red wine 

  • Other: Extra virgin olive oil, dark chocolate (cocoa), flaxseeds, nuts, legumes, herbs and spices (e.g., turmeric, oregano, rosemary) 

 

Health Benefits (NIH & Peer-Reviewed Research) 

  • Antioxidant Defense: Neutralize free radicals and reduce oxidative stress – key to cellular longevity 

  • Anti-Inflammatory: Downregulate inflammatory pathways linked to chronic disease (e.g., NF-κB, COX-2) 

  • Gut Health: Support beneficial gut microbiota, producing anti-inflammatory metabolites (e.g., urolithins) 

  • Cardiometabolic Protection: Improve endothelial function, reduce blood pressure, and improve lipid profiles 

  • Brain Health: Enhance cognitive function and protect against neurodegenerative decline 

  • Cancer Prevention: Modulate gene expression and inhibit cancer cell proliferation in preclinical models 

🔬 “Polyphenols have demonstrated significant potential in preventing and managing chronic diseases such as cardiovascular disease, diabetes, and neurodegeneration.” — NIH Review: Panche et al., Oxidative Medicine and Cellular Longevity, 2016 

🔬 “Polyphenol-rich diets are associated with reduced biomarkers of inflammation and improved vascular function.” — Manach et al., American Journal of Clinical Nutrition, 2004 

 

Recommended Intake 

There is no official Dietary Reference Intake (DRI) for polyphenols, but research suggests: 

  • 500–1500 mg/day of total polyphenols supports general health 

  • Mediterranean and plant-rich diets naturally provide this range 

A cup of brewed green tea contains ~100–200 mg; a handful of berries can contain ~250 mg. 

 

Deficiency & Risks 

Polyphenols are not essential nutrients, so there is no clinical “deficiency,” but: 

  • Low intake may contribute to higher oxidative stress, inflammation, and increased chronic disease risk 

  • Western diets, often low in fruits and vegetables, may fall well below beneficial polyphenol thresholds 

 

 

 
 
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