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 in combating cancer.
To see the collection of studies (that we will add to when new research is published), scroll down to bottom of page. If you have any suggestions of other studies to include, add them in the Comments section, also at bottom of page.
Polyphenols are not a magic bullet. They should be part of a healthy eating pattern and lifestyle.
To get the benefits of polyphenols, we enjoy using a whole food approach. What does this mean? At a minimum, enjoying fruit, nuts and seeds on a daily basis. Consuming herbs and spices. Prioritising as wide variety of foods as possible, including vegetables, whole grains and legumes. A polyphenol rich diet supports health across multiple areas, so don't overthink what to eat.
Benefits come from daily eating, daily living - over the course of time. Some may prefer a Western, Mediterranean diet; others a similarly plant forward Asian diet.
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.
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."
Stay Healthy,
Alastair
Scroll down to see the studies.
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Cancer
van Die MD, Bone KM, Visvanathan K, Kyrø C, Aune D, Ee C, Paller CJ. Phytonutrients and outcomes following breast cancer: a systematic review and meta-analysis of observational studies. JNCI Cancer Spectr. 2024 Jan 4;8(1):pkad104. doi: 10.1093/jncics/pkad104. PMID: 38070485; PMCID: PMC10868383.
López-Gómez L, Uranga JA. Polyphenols in the Prevention and Treatment of Colorectal Cancer: A Systematic Review of Clinical Evidence. Nutrients. 2024 Aug 16;16(16):2735. doi: 10.3390/nu16162735. PMID: 39203871; PMCID: PMC11357634.
Fagundes MA, Silva ARC, Fernandes GA, Curado MP. Dietary Polyphenol Intake and Gastric Cancer: A Systematic Review and Meta-Analysis. Cancers (Basel). 2022 Nov 29;14(23):5878. doi: 10.3390/cancers14235878. PMID: 36497359; PMCID: PMC9737802.
Liu Z, Fei YJ, Cao XH, Xu D, Tang WJ, Yang K, Xu WX, Tang JH. Lignans intake and enterolactone concentration and prognosis of breast cancer: a systematic review and meta-analysis. J Cancer. 2021 Mar 10;12(9):2787-2796. doi: 10.7150/jca.55477. PMID: 33854638; PMCID: PMC8040718.
Micek A, Godos J, Brzostek T, Gniadek A, Favari C, Mena P, Libra M, Del Rio D, Galvano F, Grosso G. Dietary phytoestrogens and biomarkers of their intake in relation to cancer survival and recurrence: a comprehensive systematic review with meta-analysis. Nutr Rev. 2021 Jan 1;79(1):42-65. doi: 10.1093/nutrit/nuaa043. PMID: 32632445.
Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. Am J Clin Nutr. 2018 Nov 1;108(5):1069-1091. doi: 10.1093/ajcn/nqy097. PMID: 30475962; PMCID: PMC6250988.
Yu Y, Jing X, Li H, Zhao X, Wang D. Soy isoflavone consumption and colorectal cancer risk: a systematic review and meta-analysis. Sci Rep. 2016 May 12;6:25939. doi: 10.1038/srep25939. PMID: 27170217; PMCID: PMC486432
Molina-Montes E, Sánchez MJ, Zamora-Ros R, Bueno-de-Mesquita HB, Wark PA, Obon-Santacana M, Kühn T, Katzke V, Travis RC, Ye W, Sund M, Naccarati A, Mattiello A, Krogh V, Martorana C, Masala G, Amiano P, Huerta JM, Barricarte A, Quirós JR, Weiderpass E, Angell Åsli L, Skeie G, Ericson U, Sonestedt E, Peeters PH, Romieu I, Scalbert A, Overvad K, Clemens M, Boeing H, Trichopoulou A, Peppa E, Vidalis P, Khaw KT, Wareham N, Olsen A, Tjønneland A, Boutroun-Rualt MC, Clavel-Chapelon F, Cross AJ, Lu Y, Riboli E, Duell EJ. Flavonoid and lignan intake and pancreatic cancer risk in the European prospective investigation into cancer and nutrition cohort. Int J Cancer. 2016 Oct 1;139(7):1480-92. doi: 10.1002/ijc.30190. Epub 2016 Jun 10. PMID: 27184434; PMCID: PMC4949532.
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