It is common to talk about what to take away from diets to improve health, we would rather discuss what we can eat and enjoy to support our longevity and healthspan.
We want food and health to be enjoyable and tasty!
In this article we introduce foods rich in health promoting polyphenol compounds known primarily for their anti-oxidant effects. We review the illnesses where they have been shown to have a positive effect, review the role of supplements and provide links to studies, as usual at bottom of page.
Polyphenols and Foods
Polyphenols, there are over 8000, can be grouped into several categories: flavonoids, phenolic acids, polyphenolic amides and others:
Flavonoids are the largest group of polyphenols and are widely recognised for their antioxidant and anti-inflammatory properties. They may help reduce the risk of heart disease, improve blood circulation, and protect against neurodegenerative conditions. Subclasses include: flavonols (like quercetin), flavanols (catechins), and anthocyanins.
Where? Commonly found in fruits (especially berries, apples, and citrus), onions, tea (green and black), dark chocolate and red wine. Learn more about flavonoids here.
Phenolic Acids, consisting of hydroxybenzoic acids and hydroxycinnamic acids. These polyphenols may support heart health, protect against cancer and improve skin health by protecting against UV damage.
Where? Abundant in coffee, whole grains, fruits like apples and berries; plus vegetables such as tomatoes and carrots. Learn more about phenolic acids here.
Polyphenolic Amides that may aid in reducing the risk of chronic diseases, particularly cardiovascular conditions, by lowering inflammation.
Where? Primarily found in chile peppers (capsaicinoids), cacao (theobromine) and oats (avenanthramides). Learn more about polyphenolic amides here.
Other Polyphenols include diverse polyphenols; key subclasses are stilbenes and lignans.
Where? Resveratrol, found in red wine and grapes, is from the stilbene class of polyphenols. It has cardioprotective and anti-aging properties, while curcumin, found in turmeric, is famous for its potent anti-inflammatory and anticancer effects.
Other compounds in this group include lignans, found in flaxseeds, that have been linked to hormone regulation and improved cardiovascular health.
Food as medicine? The key benefits of polyphenols come from long-term consumption and exposure, a healthy diet as lifestyle.
The Longevity Food Shortlist
Above we have shared some of the foods that form part of a polyphenol rich diet, below is a more complete list. Enjoy as wide a variety of these foods as possible:
Fruit e.g. apples, peaches, pomegranates, dragonfruit, plums, apricots, mango, cherries, papaya, citrus, prunes etc.
Berries e.g. blueberry, raspberry, blackcurrant, cherry, strawberry, blackberry, black grapes etc.
Vegetables e.g. globe artichokes, green chicory, red chicory, broccoli, red onion, spinach, curly endive etc.
Nuts e.g. hazelnuts, chestnuts, walnuts, almond, pecans, almonds etc.
Seeds e.g. sunflower, pumpkin, flaxseed, black sesame.
Fruit juices e.g. orange juice etc. Yes, fruit juice is 'sugar water' and fibre deplete, it is a source of polyphenols for many.
Soy e.g. tofu, soy milk, tempeh, sprouts etc.
Green and black teas.
Extra virgin olive oil (EVOO) and olives.
Red wine, in moderation.
Cereals and whole grains. Eat your muesli!
Legumes, beans.
Cacao and Chocolate, as dark as possible.
The powerhouses of polyphenols are...
Herbs e.g. rosemary, thyme, oregano, Thai basil, lemongrass; the more the merrier. Read more on specific herbs, growing tips, recipes etc here.
Spices e.g. cinnamon, cloves, turmeric, allspice, cumin, paprika, five spice; a sprinkle here and there - whenever possible.
Regularly incorporating any of these foods on a regular basis will provide maximum health benefit. Worthwhile to note that many of the foods above are fibre rich, they support a healthy gut microbiome that, in turn, supports us. Consuming fibre rich foods is a foundational longevity health practice of primary importance even as described by Peter Attia, the popular longevity focused doctor and podcaster.
If you exercise or play sport, this polyphenol focused performance and recovery article will be of value.
Chronic Illnesses
To learn more on the role of polyphenols and chronic illness, click on link below to go to the relevant page:
Prioritising Real Food and Lifestyle
To receive the benefits of polyphenols, we recommend using a whole food approach. What does this mean? Eat real food. But is eating food, regular food, a hack? I argue Yes.
When many hacks come at a high cost, a polyphenol rich protocol comes cheap, is easily available and takes little time to practise.
It is sometimes easy to get lost in the details of nutritional science, to be overly focused on individual ingredients and nutrients. However, as top longevity scientists advise: be wary of using supplements where the evidence, safety, quality of manufacture or formulation is not perhaps as strong as the marketing behind them. Nor do supplements supply the nutritional benefits (the macro or micro-nutrients) that consuming whole food provides. It is possible to supplement oneself into an unhealthy, unbalanced diet.
One person trying to experiment and validate longevity practices, including an extensive diet and supplement protocol, is 'one man experiment' Bryan Johnson with his Don't Die movement. What works for him, or any other longevity or health personality, might not work or be practical for you.
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.
Polyphenols are not a magic health wand. The benefits of a polyphenol rich diet come from daily eating practices, over the course of time. Some people may prefer a Mediterranean style diet, others a similarly plant forward Asian diet. And don't forget to have balance in your longevity lifestyle, self-care and the building the foundations of health across physical, mental and social wellbeing is essential.
Whatever route to longevity you choose, enjoy real whole foods, rich in polyphenols, and the benefits will come.
Alastair
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Related Studies and Resources
Zupo R, Castellana F, Lisco G, Corbo F, Crupi P, Sardone R, Panza F, Lozupone M, Rondanelli M, Clodoveo ML. Dietary Intake of Polyphenols and All-Cause Mortality: A Systematic Review with Meta-Analysis. Metabolites. 2024 Jul 25;14(8):404. doi: 10.3390/metabo14080404. PMID: 39195500; PMCID: PMC11356646.
Pereira QC, Dos Santos TW, Fortunato IM, Ribeiro ML. The Molecular Mechanism of Polyphenols in the Regulation of Ageing Hallmarks. Int J Mol Sci. 2023 Mar 14;24(6):5508. doi: 10.3390/ijms24065508. PMID: 36982583; PMCID: PMC10049696.
Zhor C, Wafaa L, Ghzaiel I, Kessas K, Zarrouk A, Ksila M, Ghrairi T, Latruffe N, Masmoudi-Kouki O, El Midaoui A, Vervandier-Fasseur D, Hammami M, Lizard G, Vejux A, Kharoubi O. Effects of polyphenols and their metabolites on age-related diseases. Biochem Pharmacol. 2023 Aug;214:115674. doi: 10.1016/j.bcp.2023.115674. Epub 2023 Jul 4. PMID: 37414102.
Yaskolka Meir A, Keller M, Hoffmann A, Rinott E, Tsaban G, Kaplan A, Zelicha H, Hagemann T, Ceglarek U, Isermann B, Shelef I, Blüher M, Stumvoll M, Li J, Haange SB, Engelmann B, Rolle-Kampczyk U, von Bergen M, Hu FB, Stampfer MJ, Kovacs P, Liang L, Shai I. The effect of polyphenols on DNA methylation-assessed biological age attenuation: the DIRECT PLUS randomized controlled trial. BMC Med. 2023 Sep 25;21(1):364. doi: 10.1186/s12916-023-03067-3. PMID: 37743489; PMCID: PMC10519069.
D'Angelo S. Diet and Aging: The Role of Polyphenol-Rich Diets in Slow Down the Shortening of Telomeres: A Review. Antioxidants (Basel). 2023 Dec 7;12(12):2086. doi: 10.3390/antiox12122086. PMID: 38136206; PMCID: PMC10740764.
Martemucci G, Portincasa P, Di Ciaula A, Mariano M, Centonze V, D'Alessandro AG. Oxidative stress, aging, antioxidant supplementation and their impact on human health: An overview. Mech Ageing Dev. 2022 Sep;206:111707. doi: 10.1016/j.mad.2022.111707. Epub 2022 Jul 14. PMID: 35839856.
Luo J, Si H, Jia Z, Liu D. Dietary Anti-Aging Polyphenols and Potential Mechanisms. Antioxidants (Basel). 2021 Feb 13;10(2):283. doi: 10.3390/antiox10020283. PMID: 33668479; PMCID: PMC7918214.
Esposito S, Gialluisi A, Costanzo S, Di Castelnuovo A, Ruggiero E, De Curtis A, Persichillo M, Cerletti C, Donati MB, de Gaetano G, Iacoviello L, Bonaccio M, On Behalf Of The Investigators For The Moli-Sani Study. Dietary Polyphenol Intake Is Associated with Biological Aging, a Novel Predictor of Cardiovascular Disease: Cross-Sectional Findings from the Moli-Sani Study. Nutrients. 2021 May 17;13(5):1701. doi: 10.3390/nu13051701. PMID: 34067821; PMCID: PMC8157169.
Ali A, Wu H, Ponnampalam EN, Cottrell JJ, Dunshea FR, Suleria HAR. Comprehensive Profiling of Most Widely Used Spices for Their Phenolic Compounds through LC-ESI-QTOF-MS2 and Their Antioxidant Potential. Antioxidants (Basel). 2021 May 4;10(5):721. doi: 10.3390/antiox10050721. PMID: 34064351; PMCID: PMC8147794.
Del Bo' C, Bernardi S, Marino M, Porrini M, Tucci M, Guglielmetti S, Cherubini A, Carrieri B, Kirkup B, Kroon P, Zamora-Ros R, Liberona NH, Andres-Lacueva C, Riso P. Systematic Review on Polyphenol Intake and Health Outcomes: Is there Sufficient Evidence to Define a Health-Promoting Polyphenol-Rich Dietary Pattern? Nutrients. 2019 Jun 16;11(6):1355. doi: 10.3390/nu11061355. PMID: 31208133; PMCID: PMC6627994.
Vázquez-Fresno R, Rosana ARR, Sajed T, Onookome-Okome T, Wishart NA, Wishart DS. Herbs and Spices- Biomarkers of Intake Based on Human Intervention Studies - A Systematic Review. Genes Nutr. 2019 May 22;14:18. doi: 10.1186/s12263-019-0636-8. PMID: 31143299; PMCID: PMC6532192.
Vázquez-Fresno R, Rosana ARR, Sajed T, Onookome-Okome T, Wishart NA, Wishart DS. Herbs and Spices- Biomarkers of Intake Based on Human Intervention Studies - A Systematic Review. Genes Nutr. 2019 May 22;14:18. doi: 10.1186/s12263-019-0636-8. PMID: 31143299; PMCID: PMC6532192.
Román GC, Jackson RE, Gadhia R, Román AN, Reis J. Mediterranean diet: The role of long-chain ω-3 fatty acids in fish; polyphenols in fruits, vegetables, cereals, coffee, tea, cacao and wine; probiotics and vitamins in prevention of stroke, age-related cognitive decline, and Alzheimer disease. Rev Neurol (Paris). 2019 Dec;175(10):724-741. doi: 10.1016/j.neurol.2019.08.005. Epub 2019 Sep 11. PMID: 31521398.
Gorzynik-Debicka M, Przychodzen P, Cappello F, Kuban-Jankowska A, Marino Gammazza A, Knap N, Wozniak M, Gorska-Ponikowska M. Potential Health Benefits of Olive Oil and Plant Polyphenols. Int J Mol Sci. 2018 Feb 28;19(3):686. doi: 10.3390/ijms19030686. PMID: 29495598; PMCID: PMC5877547.
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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