Polyphenols are substances found in commonly eaten foods that provide a myriad of health benefits. According to a study in "The American Journal of Clinical Nutrition" by Augustin Scalbert and colleagues, polyphenols help your body by reducing oxidative stress on cells, as well as regulating cellular function. Their interaction with cells helps to stave off cancer, cardiovascular disease and increase longevity.
Polyphenols and Cancer
Cancer begins with a mutation of a cell that reproduces. As time goes by, a group of these mutated cells form a tumor. One of the problems with cancer is the interruption of the cell's thinking to deconstruct itself. Apoptosis is cellular suicide, that occurs when a cell "knows" there is something wrong with it. According to Scalbert, polyphenols work as prooxidants, making it possible for mutated cells to stop reproducing and die, inhibiting cancer growth.
Polyphenols and Heart Disease
One of the main mechanisms for developing heart disease is high cholesterol. Large amounts of cholesterol directly contribute to plaque formation inside your arteries. The main culprit of this is when low density lipoproteins, or LDL, cholesterol becomes oxidized in the blood. Polyphenols work as antioxidants and are able to neutralize dangerous oxidative LDL. According to a study published in the "Annals of Internal Medicine" polyphenols found in olive oil help control blood cholesterol. Headed by Maria-Isabel Covas, MsC, Ph.D., in 2006, the study found that a regimen of polyphenol-rich olive oil is beneficial to cardiovascular health. Olive oil increases high-density lipoprotein, or HDL, the "good" cholesterol, decreases triglycerides and decreases levels of oxidized LDL in the bloodstream.
Aging
One theory of aging is known as the damage theory. The idea is that through damage to cells, like environmental pollution and normal metabolic processes, cells that reproduce pass on their damaged state and the body ages. Antioxidants, such as polyphenols, reduce and prevent such damage from occurring. Eating a diet high in polyphenol-containing foods may help prevent cellular damage and slow the aging process.
Sources
According to Scalbert, you can consume up to 1 g of polyphenols daily. Polyphenols are found abundantly in plant-derived foods. Olive oil, fruits and vegetables, whole grains, chocolate and legumes provide a large amount of polyphenol intake. Other sources include teas, juice, coffee and red wine. Monitoring your polyphenol intake may be difficult since this information is not readily available on nutritional information. Eating a well-balanced diet that emphasizes plant-based foods should provide an adequate amount.
References
- "The American Journal of Clinical Nutrition"; Polyphenols: Antioxidants and Beyond; Augustin Scalbert, et al.; 2004
- "Annals of Internal Medicine"; The Effect of Polyphenols in Olive Oil on Heart Disease and Risk Factors; Maria-Isabel Covas, MSc, Ph.D., et al.; 2006
- "Physical Dimensions of Aging" Waneen W. Spiriduso, Karen L. Francis and Priscilla G. MacRae; 2005
