Why are polyphenols important?

A modern diet is increasingly focusing on plant-based foods, particularly vegetables and fruits. These foods are not only delicious but also come with health benefits. Plants contain various nutrients that have positive effects on our bodies. Research shows that an adequate intake of vegetables and fruits helps maintain physical and mental health and can reduce the risk of many diseases.

Vegetables and fruits contain significant amounts of antioxidants, vitamins, and minerals. These substances play a key role in strengthening the immune system and protecting cells. Among the various plant compounds, polyphenols are of particular importance. These natural compounds are found in many forms in plants and have numerous beneficial effects.

Polyphenols are present in various foods, and regular consumption of them promotes health maintenance. Below, we will examine in more detail what these compounds are, their effects, and which foods contain the highest amounts.

What are polyphenols?

Polyphenols are natural, plant-derived compounds that belong to the secondary metabolites of plants. These compounds typically have antioxidant properties, meaning they can neutralize free radicals that form in the body. Free radicals are generated as a result of normal metabolic processes, and while our bodies can manage them to some extent, their numbers can increase due to various stress situations or diseases. Polyphenols can help restore balance and provide protection for cells.

There are different types of polyphenols, with more than eight thousand different compounds known. These include flavonoids, phenolic acids, anthocyanins, and many others. Since polyphenols are the natural defense mechanisms of plants, different plant species contain these compounds in varying amounts and forms. To understand the beneficial effects of polyphenols, it is essential to know how they affect the body and which foods contain them in the highest quantities.

Effects of polyphenols

Polyphenols have numerous beneficial effects, one of the most important being the reduction of the risk of cardiovascular diseases. Polyphenols such as flavonoids and phenolic acids can help lower blood pressure and cholesterol levels. For example, consuming one orange or red fruit daily can positively affect heart health.

Moreover, polyphenols also have cancer-preventive effects as they inhibit the growth and development of cancer cells. These compounds can prevent the proliferation of cancer cells without damaging healthy cells, which differs from traditional chemotherapy treatments.

Consumption of polyphenols can also contribute to the prevention of blood clot formation and the reduction of blood pressure. Regular consumption of pomegranate juice, for instance, has a positive effect on the circulatory system. Additionally, polyphenols can stimulate the immune system and, due to their anti-inflammatory effects, help alleviate symptoms of allergic reactions and asthma.

Polyphenols also positively influence digestive processes as they help regulate blood sugar levels, thereby reducing the risk of diabetes. They play an important role in anti-aging protection by slowing down the aging of cells and improving memory.

Where are polyphenols found in high amounts?

Polyphenols are widely found in the vegetables and fruits present in our daily diet. About half of the polyphenols in our foods consist of non-flavonoid types, while the other half comes from flavonoids. Phenolic acids, such as chlorogenic acid, are found in significant amounts in coffee but are also present in apples, pears, and tomatoes.

Fruits, vegetables, spices, and beverages like red wine and chocolate are extremely rich sources of flavonoids. These compounds also function as natural colorants and have numerous health benefits, such as anti-inflammatory effects.

Anthocyanins, found in berries such as blueberries and cherries, are particularly strong antioxidants that can help prevent cardiovascular diseases. Among vegetables, cruciferous plants like broccoli and cabbage contain significant amounts of glucosinolates, which also positively influence health.

Carotenoids, such as beta-carotene, are also important polyphenols found in carrots, pumpkins, and dark leafy greens. These are not only important for vision but also contribute to the prevention of cardiovascular problems.

A diet rich in polyphenols therefore plays a key role in maintaining our health, and consuming a varied and colorful diet can help maximize the beneficial effects they offer.