Polyphenols 101: From Berries to Capsules
Ever wonder what gives blueberries their deep colour or red wine its health buzz? The answer often comes down to polyphenols. These compounds are found in many plant foods, and the science behind them is compelling.
Polyphenols are a large group of natural compounds that act as antioxidants. Research shows they play a vital role in protecting the body against cellular damage from free radicals, which are unstable molecules linked to various health issues. A diet rich in polyphenols is associated with benefits for heart health, blood pressure, and insulin sensitivity, partly through a positive relationship with our gut microbiome.
Key Polyphenols and Their Benefits
While there are thousands of polyphenols, a few stand out in scientific research for their notable health effects.
Quercetin
Quercetin is a well-studied flavonoid found in onions, kale, apples, and tea. It is a powerful antioxidant and anti-inflammatory agent. Studies have linked quercetin to improved cardiovascular health and better metabolic function. Its ability to fight oxidative stress makes it a key player in maintaining cellular health.
Resveratrol
Found in the skin of red grapes, red wine, and some berries, resveratrol is a stilbene polyphenol that has attracted significant scientific interest. Research suggests it supports cardiovascular wellness by improving blood flow and protecting blood vessels. Like quercetin, it has been associated with cardiometabolic health benefits and shows strong antioxidant properties.
Finding Polyphenols in Your Food
Loading up on polyphenol-rich foods is a straightforward way to boost your intake. Berries are some of the most potent sources available. According to the NHS, eating a variety of colourful fruits and vegetables is essential for good health and can help reduce the risk of serious health problems such as heart disease, stroke, and cancer.
Some of the best food sources include:
• Berries: Blackcurrants, blueberries, raspberries, and strawberries are packed with anthocyanins, a type of polyphenol.
• Dark Chocolate: Choose high-cocoa options for a rich source of flavan-3-ols.
• Tea and Coffee: Green tea, in particular, is high in catechins like EGCG.
• Nuts and Seeds: Flaxseed and almonds are good sources.
• Vegetables: Spinach, kale, and broccoli contain a range of beneficial polyphenols.
Stacking Polyphenols Safely with Supplements
While a food-first approach is always best, supplements can provide a more concentrated and convenient source of specific polyphenols. Many people use supplements to ensure a consistent intake of compounds like resveratrol or quercetin.
When considering supplements, it is important to be aware of safety and potential interactions. High doses of polyphenol supplements may not have the same safety profile as those found naturally in food. For instance, some polyphenols can inhibit the absorption of iron, which may be a concern for individuals with or at risk of iron deficiency.
Furthermore, polyphenol supplements can interact with certain medications, including blood thinners and antibiotics, by affecting how the body metabolises them. It is always wise to speak with a healthcare professional before adding a new supplement to your routine, especially if you have existing health conditions or are taking other medications.
For those looking to explore the benefits of these powerful compounds, our Antioxidants collection features carefully formulated supplements. Products like our Acai Berry Capsules contain a blend of resveratrol, grape seed extract, and other nutrient-dense botanicals to support your wellness goals.
Ultimately, incorporating a wide range of colourful plant foods into your diet is the best foundation for getting enough polyphenols. They work together, often in synergy, to support your health from the inside out.
Leave a comment