Polyphenols are a class of organic micronutrients found in many foods and beverages we consume.

These phytochemicals play a vital role in human health by preventing or protecting against several chronic diseases, such as cardiovascular disease, cancer, neurodegenerative diseases, and diabetes. In this article, we’ll take a closer look at the benefits of polyphenols for disease prevention.

What are Polyphenols?

Polyphenols are naturally occurring compounds found in plants, including fruits, vegetables, nuts, seeds, and grains.

They are a type of phytochemicals that have multiple rings of phenol structures and are responsible for the color, flavor, and aroma of many plant-based foods.

There are over 8,000 known polyphenols, and each has unique health benefits. Some widely studied polyphenols include flavonoids, phenolic acids, lignans, and stilbenes, to name a few.

Types of Polyphenols

Let’s dive into a few types of polyphenols, and their respective benefits:.

Flavonoids

Flavonoids are the largest group of polyphenols and can be found in many fruits, vegetables, and herbs, such as berries, citrus fruits, tea, cocoa, and wine.

They have potent antioxidant properties that help combat oxidative stress in the body, which is a known factor in many chronic diseases such as cancer, cardiovascular disease, and diabetes.

Additionally, flavonoids can help reduce inflammation, improve blood vessel function, and support the immune system against infections and pathogens.

Some specific flavonoids, such as quercetin, luteolin, and myricetin, may also have anti-cancer properties.

Phenolic Acids

Phenolic acids are another class of polyphenols that can be found in various plant foods such as berries, citrus fruits, whole grains, and coffee.

They have anti-inflammatory and antioxidant properties and can help prevent or reduce the risk of chronic diseases such as cancer, neurodegenerative disorders, and cardiovascular disease.

One of the most well-known phenolic acids is ellagic acid, found in berries such as strawberries and raspberries.

Ellagic acid and its metabolites have demonstrated potent cancer preventive activity in animal and cell studies, by inducing cancer cell apoptosis and inhibiting tumor growth.

Lignans

Lignans are polyphenols that are abundant in flaxseeds, sesame seeds, whole grains, and cruciferous vegetables.

They are converted in the gut to enterolignans, which have been associated with a reduced risk of breast cancer and cardiovascular disease in postmenopausal women.

Additionally, lignans may help regulate hormones, such as estrogen and testosterone, and have anti-inflammatory properties, which can benefit overall health.

Stilbenes

Stilbenes are a type of polyphenol found mostly in grapes, red wine, and peanuts. Resveratrol, a well-known stilbene, has been shown to have anti-cancer, anti-inflammatory, and neuroprotective properties in studies on animal and cell cultures.

Moreover, resveratrol may help regulate blood sugar levels, improve cardiovascular health, and reduce the risk of obesity and metabolic disorders.

How do Polyphenols Protect Against Chronic Diseases?

Polyphenols have several mechanisms of action that help protect against chronic diseases:.

Antioxidant properties: Polyphenols have potent antioxidant properties that help neutralize harmful free radicals in the body, which can damage cells and tissues and contribute to chronic diseases.

Anti-inflammatory effects: Polyphenols can help reduce chronic inflammation, which is a hallmark of many chronic diseases, such as cancer, cardiovascular disease, and diabetes.

Immunomodulatory effects: Polyphenols can modulate the immune system’s response to infections and protect against pathogens and viruses.

Regulate gene expression: Some polyphenols can modulate gene expression and epigenetic modifications, which can lead to the prevention or progression of chronic diseases.

Conclusion

Polyphenols are a diverse class of micronutrients found in many plant-based foods and beverages.

They have numerous health benefits, such as preventing or protecting against chronic diseases such as cancer, cardiovascular disease, neurodegenerative disorders, and diabetes. Polyphenols have potent antioxidant, anti-inflammatory, immunomodulatory, and gene regulatory properties that contribute to their protective effects.

Adding more polyphenol-rich foods to your diet can potentially improve your overall health and reduce the risk of chronic diseases.