Oh boy, what a mouthful of a title! 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.
Polyphenolic amides are a unique class of plant compounds, known for their bioactive properties, particularly their antioxidant, anti-inflammatory and neuroprotective effects. Although less widely studied than other polyphenols like flavonoids or phenolic acids, polyphenolic amides have been recognised for their potential to support overall health and protect against various diseases.
This article will explore the health benefits of polyphenolic amides, their subclasses and the foods that contain the highest concentrations of these compounds.
Health Benefits of Polyphenolic Amides
Antioxidant Protection. Like other polyphenols, polyphenolic amides exhibit strong antioxidant activity. These compounds help protect cells from oxidative stress, which can lead to cell damage, aging, and chronic diseases such as cancer and heart disease. By neutralizing free radicals, polyphenolic amides help prevent the development of these conditions and promote long-term health.
Anti-inflammatory Effects. Chronic inflammation is a major contributing factor to many health issues, including arthritis, cardiovascular disease, and neurodegenerative disorders. Polyphenolic amides have been shown to reduce inflammation by inhibiting the production of pro-inflammatory molecules in the body. This anti-inflammatory action may lower the risk of chronic diseases and improve overall well-being.
Neuroprotective Properties. Polyphenolic amides, particularly those found in cocoa, have demonstrated neuroprotective effects, helping to protect the brain from damage and supporting cognitive function. By reducing inflammation and oxidative stress in the brain, these compounds may lower the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s and promote mental clarity and memory retention.
Cancer Prevention. Some research suggests that polyphenolic amides may have anti-cancer properties. By inhibiting the growth of cancerous cells and promoting apoptosis (the programmed death of abnormal cells), these compounds may help protect against certain types of cancer, particularly those related to oxidative damage and inflammation.
Cardiovascular Health. Polyphenolic amides may also contribute to better heart health by reducing inflammation, improving circulation, and protecting the lining of blood vessels. This can help lower the risk of atherosclerosis (plaque buildup in arteries), reduce blood pressure, and prevent heart disease.
Subclasses of Polyphenolic Amides
Polyphenolic amides can be divided into two primary subclasses: capsaicinoids and theobromine-related compounds. Each subclass has distinct bioactive properties and health benefits.
Capsaicinoids are found primarily in chili peppers, capsaicinoids are responsible for the characteristic spiciness of these foods. Capsaicin, the most well-known capsaicinoid, has been widely studied for its health benefits, which include pain relief, improved metabolism, and weight management. Capsaicinoids also have anti-inflammatory and antioxidant properties, making them valuable for reducing inflammation and oxidative stress in the body.
Theobromine-related Compounds. Theobromine is a key polyphenolic amide found in cocoa and chocolate products. While similar to caffeine, theobromine is less stimulating and offers a range of health benefits, including improved heart health, enhanced cognitive function and reduced inflammation.
Foods Rich in Polyphenolic Amides
Polyphenolic amides are found in a limited number of foods, but those that do contain them are often part of a healthy diet. Here are the top food sources of polyphenolic amides:
Chili Peppers: Chili peppers are the primary source of capsaicinoids, particularly capsaicin, which is responsible for their spiciness. Capsaicin has been shown to improve metabolism, reduce pain, and lower inflammation, making chili peppers a valuable addition to a health-conscious diet.
Cocoa and Dark Chocolate: Cocoa, especially in its raw or minimally processed form, is rich in theobromine and other polyphenolic amides. Dark chocolate with a high cocoa content provides a concentrated source of these compounds, which can promote cardiovascular health, improve mood, and enhance cognitive function. Theobromine in cocoa has also been linked to improved circulation and lower blood pressure.
Oats are particularly rich in avenanthramides, which are unique to oats. These compounds are known for their potent anti-inflammatory and antioxidant properties, supporting heart health by improving blood flow and reducing cholesterol levels. Avenanthramides have also been linked to improved circulation and the ability to soothe skin irritation, making oats beneficial not just for cardiovascular health but also for skin conditions. Regular consumption of oats may help lower blood pressure and reduce the risk of chronic diseases, particularly heart disease.
Paprika: Paprika, made from dried and ground peppers, contains capsaicinoids, offering many of the same health benefits as fresh chili peppers. It is often used as a spice in various cuisines and can contribute to reducing inflammation and boosting metabolism.
Yerba Mate tea is a traditional South American beverage. It contains theobromine as well as other beneficial polyphenols. It is known for its stimulating effects, similar to caffeine, but with additional antioxidant and anti-inflammatory benefits.
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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Realted 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."
Xie X, Lin M, Xiao G, Liu H, Wang F, Liu D, Ma L, Wang Q, Li Z. Phenolic amides (avenanthramides) in oats - an update review. Bioengineered. 2024 Dec;15(1):2305029. doi: 10.1080/21655979.2024.2305029. Epub 2024 Jan 23. PMID: 38258524; PMCID: PMC10807472.
Jin Y, Liang J, Hong C, Liang R, Luo Y. Cardiometabolic multimorbidity, lifestyle behaviours, and cognitive function: a multicohort study. Lancet Healthy Longev. 2023 Jun;4(6):e265-e273. doi: 10.1016/S2666-7568(23)00054-5. Epub 2023 May 4. PMID: 37150183.
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.
Kiyimba T, Yiga P, Bamuwamye M, Ogwok P, Van der Schueren B, Matthys C. Efficacy of Dietary Polyphenols from Whole Foods and Purified Food Polyphenol Extracts in Optimizing Cardiometabolic Health: A Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2023 Mar;14(2):270-282. doi: 10.1016/j.advnut.2023.01.002. Epub 2023 Feb 1. PMID: 36796437; PMCID: PMC10229382.
Magrone T, Russo MA, Jirillo E. Cocoa and Dark Chocolate Polyphenols: From Biology to Clinical Applications. Front Immunol. 2017 Jun 9;8:677. doi: 10.3389/fimmu.2017.00677. PMID: 28649251; PMCID: PMC5465250.
McCarty MF, DiNicolantonio JJ, O'Keefe JH. Capsaicin may have important potential for promoting vascular and metabolic health. Open Heart. 2015 Jun 17;2(1):e000262. doi: 10.1136/openhrt-2015-000262. PMID: 26113985; PMCID: PMC4477151.
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