Antioxidants are chemicals that protect the body from damaging oxidative stress. Polyphenols are a class of antioxidants plentiful in plant foods such as fruits and vegetables, berries, some grains, nuts, teas, spices and cooking herbs. Polyphenols protect plants from harsh climate, insects and diseases. Because polyphenols in different foods have different chemical structures and perform various functions in the body, it is important to include a wide variety of food sources of polyphenols in the diet.
Teas
Teas are one of the most popular beverages in the world and are a rich source of polyphenols. Green tea has polyphenols called catechins. EGCG, or epigallacatechin-3-gallate, is the major catechin found in green tea. EGCG is a powerful antioxidant and also performs other functions in the body that are important for good health. For example, in the March 2010 issue of the "Archives of Dermatological Research" Joi Nichols presents results of his investigations of green tea polyphenols in skin diseases. He found that EGCG acts as an anti-inflammatory agent and may improve radiation-induced inflammation of the skin. Black tea contains different types of polyphenols called theaflavins that offer different health benefits.
Because teas contain caffeine; drinking too much tea can cause some side effects.
Cocoa Products and Chocolate
Cocoa products, such as dark chocolate, are abundant in flavanols, another type of polyphenol. Although flavanols can protect against heart disease, according to a 2009 study in the journal "Circulation," eating too much chocolate may not be a good idea; besides healthful polyphenols, chocolate and other cocoa products often contain less beneficial ingredients such as sugar and saturated fat.
Grapes and Red Wine
Grapes contain resveratrol, a polyphenol that can prevent heart disease and other health conditions, according to a 2009 article in the journal "Oxidative Medicine and Cellular Longevity." Since resveratrol accumulates mainly in grape skin, the most concentrated source of resveratrol is red wine.
However, taking into consideration that red wine is an alcoholic beverage, drinking too much of it is not advisable.
Berries
Berries are a powerhouse of various antioxidants, including polyphenols. Deep red and purple berries derive their color from pigments called anthocyanins that are yet another type of polyphenols. Examples of anthocyanin-rich berries are blueberries, cranberries, cherries, blackberries and pomegranates. Ellagic acid is a polyphenol found in strawberries and raspberries. Besides being a rich source of powerful antioxidants, berries are low in calories and high in vitamins, minerals and fiber.
Spices and Culinary Herbs
Spices and culinary herbs enrich foods not only with flavor but also with antioxidant polyphenols. Examples of such polyphenols are capsaicin in chili peppers and curcumin in turmeric, an ingredient in the popular Indian spice curry that gives it a bright yellow color. Culinary herbs such as rosemary, thyme, parsley, sage, marjoram and mint contain polyphenols and are strong antioxidants.
Fruits and Vegetables
The majority of polyphenols in the diet come from fruits and vegetables. Apples, pears, onions, olives and broccoli are examples of widely consumed foods that deliver most of antioxidants polyphenols in the average everyday diet.
References
- "Oxidative Medicine and Cellular Longevity"; Plant Polyphenols as Dietary Antioxidants in Human Health and Disease; Kanti Bhooshan Pandey et al.; November/December 2009
- "Nutrition Journal"; The Total Antioxidant Content of More than 3100 Foods, Beverages, Spices, Herbs and Supplements Used Worldwide; Monica H Carlsen et al.; 2010
- "Arch Dermatol Res"; Skin Photoprotection by Natural Polyphenols: Anti-Inflammatory, Anti-Oxidant and DNA Repair Mechanisms; Joi A. Nichols et al.; March 2010
- "Circulation"; Cocoa and Cardiovascular Health; Roberto Corti et al.; 2009
- "Dose Response"; Dose-Dependency of Resveratrol in ProvidingHealth Benefits; Subhendu Mukherjee et al.; March 2010
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