Herbs, spices, grains, legumes, nuts, fruit, berries, vegetables... are rich in chemical compounds: polyphenols. Those consuming diets rich in polyphenols (these are plant forward diets) have better long-term health outcomes and there is growing evidence for their beneficial effects for cardiometabolic health.
Flavonoids are the largest group of polyphenols renowned for their antioxidant and anti-inflammatory properties. (See list of studies at Bottom of Page)
Health Benefits of Flavonoids
Antioxidant Protection. One of the primary health benefits of flavonoids is their ability to act as antioxidants. Antioxidants protect the body’s cells from damage caused by free radicals, which are unstable molecules that can lead to oxidative stress. By neutralising these free radicals, flavonoids help prevent cellular damage, which is linked to aging, cancer, and other chronic conditions.
Anti-inflammatory Properties. Flavonoids exhibit strong anti-inflammatory effects. Chronic inflammation has been linked to many serious diseases, including heart disease, diabetes, and neurodegenerative disorders such as Alzheimer’s. Flavonoids may help reduce inflammation in the body, contributing to a lower risk of these diseases.
Heart Health. Numerous studies have shown that flavonoid-rich diets are associated with improved cardiovascular health. Flavonoids help reduce blood pressure, improve blood flow, and prevent the oxidation of LDL cholesterol, a key factor in the development of heart disease. By promoting healthy circulation and reducing the risk of arterial plaque buildup, they may significantly lower the risk of heart attacks and strokes.
Neuroprotection. Flavonoids have been studied for their neuroprotective properties, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. By reducing inflammation and oxidative stress in the brain, they may help protect brain cells and improve cognitive function.
Subclasses of Flavonoids
Flavonoids are categorised into several subclasses, each with its own unique properties and health benefits:
Flavonols such as quercetin and kaempferol, are found in many fruits and vegetables. These compounds have strong antioxidant properties and may help reduce the risk of heart disease, lower blood pressure, and reduce inflammation. Quercetin, in particular, is known for its ability to boost immunity and fight allergies.
Flavanols including catechins and epicatechins, are abundant in tea (especially green tea), dark chocolate, and certain fruits. They are known for their positive effects on heart health and may help improve circulation, reduce blood pressure, and protect against cardiovascular disease. Catechins, a type of flavanol, are particularly abundant in green tea and are linked to improved metabolism and weight management.
Flavanones including hesperidin and naringenin, can improve circulation, reduce blood pressure, and protect blood vessels from oxidative damage. Hesperidin, in particular, is abundant in oranges and has been linked to improved metabolic function and support in managing inflammation-related conditions.
Anthocyanins: Responsible for the vibrant red, purple, and blue hues of many fruits, anthocyanins are powerful antioxidants. They are found in berries like blueberries, strawberries, and blackberries, as well as in red grapes and red wine. Anthocyanins are known for their ability to support heart health, protect against oxidative stress, and may also improve vision and brain health.
Foods Rich in Flavonoids
Flavonoids are widely distributed in plant-based foods, making it relatively easy to incorporate them into your diet. Some of the best sources of flavonoids include:
Berries: Blueberries, strawberries, raspberries, and blackberries are packed with anthocyanins, offering a powerful antioxidant punch.
Apples: Rich in flavonols like quercetin, apples can contribute to heart health and reduce inflammation.
Citrus Fruits: Oranges, lemons, and grapefruits contain flavanones, another subclass of flavonoids known for their anti-inflammatory effects.
Onions: A particularly rich source of quercetin, onions provide numerous health benefits, including reducing the risk of heart disease and fighting inflammation.
Tea (Green and Black): Green tea is an excellent source of catechins, while black tea also provides a healthy dose of flavonoids.
Dark Chocolate: High-quality dark chocolate (with a high cocoa content) contains flavanols, which promote heart health and improve circulation.
Combine berries, chocolate and nuts into a delightful healthy dessert, the "Three Pleasures".
Prioritising Real Food
To get the benefits of polyphenols, we recommend using a whole food approach. It is sometimes easy to get lost in the details of nutritional science, to be overly focused on individual ingredients or nutrients.
Prioritise as wide variety of foods as possible, including vegetables, whole grains and legumes. Eat a rainbow of colours. Enjoy fruit, nuts and seeds on a daily basis; herbs and spices at every opportunity. Be wary of using supplements where the evidence, safety, quality of manufacture or formulation is not as strong as the marketing behind them. As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment.
Benefits come from daily eating habits, over the course of time. Some may prefer a polyphenol rich Mediterranean diet; others a similarly plant forward Asian diet. To understand more about how polyphenols can address specific health outcomes and chronic illnesses, read here.
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Related Studies and Resources
Have specific polyphenol questions? Try the online Phenol-Explorer. The database "contains more than 35,000 content values for 500 different polyphenols in over 400 foods. These data are derived from the systematic collection of more than 60,000 original content values found in more than 1,300 scientific publications."
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