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.
Phenolic acids are a significant group of plant-based compounds, known for their antioxidant, anti-inflammatory and antimicrobial properties. These bioactive compounds have been linked to various health benefits, including the reduction of chronic disease risks such as heart disease, cancer and diabetes.
Health Benefits of Phenolic Acids
Antioxidant Power. Phenolic acids help neutralize harmful free radicals in the body, reducing oxidative stress and protecting cells from damage. This action may lower the risk of chronic conditions such as cancer, cardiovascular disease and age-related decline.
Anti-inflammatory Effects. Chronic inflammation is a key driver of many diseases, including heart disease, arthritis and diabetes. Phenolic acids have been shown to reduce inflammation by inhibiting the production of pro-inflammatory molecules, thus supporting overall health and longevity.
Heart Health. Phenolic acids contribute to cardiovascular health by reducing blood pressure, improving circulation and preventing the oxidation of LDL cholesterol, which can lead to atherosclerosis. They also support healthy endothelial function, essential for maintaining flexible and healthy blood vessels.
Cancer Prevention. Phenolic acids may have anti-cancer properties by inhibiting the growth of cancerous cells and protecting DNA from damage. Their antioxidant and anti-inflammatory actions help reduce the risk of cancer development, especially in the digestive system.
Subclasses of Phenolic Acids
Phenolic acids are divided into two main subclasses: hydroxybenzoic acids and hydroxycinnamic acids, both of which provide distinct health benefits.
Hydroxybenzoic Acids includes compounds such as gallic acid, vanillic acid, and protocatechuic acid.
These acids are primarily found in tea, berries, and some herbs. They are known for their potent antioxidant and antimicrobial effects.
Hydroxycinnamic Acids. This larger subclass of phenolics includes caffeic acid, ferulic acid and p-coumaric acid. Hydroxycinnamic acids are abundant in fruits, coffee and whole grains.
They are particularly beneficial for heart health and cancer prevention. Ferulic acid, found in grains, is noted for its potential skin-protective benefits, particularly in reducing UV damage.
Foods Rich in Phenolic Acids
Phenolic acids are widely available in many plant-based foods, making it easy to incorporate them into a healthy diet. Here are some of the richest sources of phenolic acids:
Berries like strawberries, blackberries, blueberries, and raspberries are rich in hydroxybenzoic acids, which contribute to their antioxidant and anti-inflammatory properties.
Coffee is one of the best sources of hydroxycinnamic acids, particularly caffeic acid and chlorogenic acid. These compounds contribute to the beverage’s cardiovascular and metabolic health benefits.
Whole Grains such as wheat, oats, and rice contain ferulic acid, a hydroxycinnamic acid known for its role in protecting cells from oxidative damage and supporting heart health. Another good reason to eat your morning muesli.
Fruits: Apples, pears, and cherries are excellent sources of phenolic acids, particularly hydroxycinnamic acids, which provide antioxidant protection and may help reduce the risk of chronic disease.
Herbs and Spices like thyme and oregano, as well as spices like cinnamon and cloves, are concentrated sources of phenolic acids, contributing to their strong antioxidant and antimicrobial properties.
Nuts. Almonds and hazelnuts contain hydroxycinnamic acids, which may help support heart health by improving blood circulation and reducing inflammation.
Prioritising Real Food
To receive 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.
Stay Healthy,
Alastair
Scroll down to see relevant studies and resources.
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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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Xie J, Xiong S, Li Y, Xia B, Li M, Zhang Z, Shi Z, Peng Q, Li C, Lin L, Liao D. Phenolic acids from medicinal and edible homologous plants: a potential anti-inflammatory agent for inflammatory diseases. Front Immunol. 2024 Jun 21;15:1345002. doi: 10.3389/fimmu.2024.1345002. PMID: 38975345; PMCID: PMC11224438.
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