What Are Polyphenols? Types, Benefits, and Food Sources

Polyphenols, also commonly known as bioflavonoids, are bioactive compounds found in fruits, vegetables, cereals, seeds, teas, and even cocoa.

While there are thousands of polyphenols that are classified based on their structural differences, there are two subgroups that receive most of the attention and that show many of the benefits attributed to polyphenols overall, these are:

- Flavonoids: This major group of plant pigments that contribute to the colors often associated with fruits and vegetables include the well-known quercetin, catechin, and anthocyanin.

- Non-flavonoid phenolics: Some well-known phenolic acids from this group include gallic acid, chlorogenic acid, coumaric acid, and ellagic acid.

Antioxidant benefits: Among polyphenols' notable properties. The antioxidant defense that these plant biochemicals exert helps delay or reduce cellular oxidative damage by scavenging free radicals which may otherwise have destructive effects in the body.

_Oxidative stress is now linked to many pathological conditions such as neurodegenerative ailments and cardiovascular complications_.

Here are a few important aspects about polyphenols to keep in mind:

- Although some food processing such as heating or boiling may result in minor degradation or removal of certain polyphenols, many polyphenolic foods remain stable due to their high-temperature tolerance which ensures optimal availability.

- Some studies have noted the possible reduction of polyphenols from consuming coffee and caffeinated teas with milk. To improve your absorption of polyphenols from certain drinks like tea, avoid adding milk to it.

- Although there is strong scientific support and endorsement regarding increasing the consumption of polyphenols from diverse dietary sources for their wide-ranging positive benefits, there is presently no one ideal 'amount' of polyphenols that an individual must consume daily.

Examples of polyphenol-rich food sources:

1- Apples

2- Tea

3- Coffee

4- Extra virgin olive oil

5- Red wine

6- Strawberries or Red fruits

7- Blueberries

8- Dark chocolate

9- Kidney beans, chickpeas, peas

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