What are Polyphenols? Health effects of polyphenols

Polyphenols are one of a group of active ingredients that contain many interesting surprises about their effects. So do you know what polyphenols are? Pharmacological effects of this active ingredient? What food sources contain high levels of polyphenols? What are the possible side effects when we use polyphenols? All the above information will be revealed right in the article below.

What are Polyphenols?  Health effects of polyphenols

What are Polyphenols? Health effects of polyphenols

What are Polyphenols?

Polyphenols are phytochemicals found abundantly in plants in nature that have antioxidant properties.

Antioxidants protect cells from free radical damage. Without this nutrient, the body’s cells can be damaged by tissue degeneration. Polyphenols are divided into categories based on the number of phenol rings they contain.

The polyphenol content found inside the outer layers of plants is higher than the inner layers. The most well known group of polyphenols are flavonoids.

In addition, flavonoids often have anti-inflammatory and antioxidant properties. This nutrient is also commonly found in legumes, red wine or green tea, and fruits and vegetables.

What are the uses of Polyphenols?

What are the uses of Polyphenols do you know yet?

What are the uses of Polyphenols do you know yet?

The use of polyphenols may help lower blood sugar levels, which may contribute to a lower risk of type 2 diabetes. That’s partly because polyphenols can prevent the breakdown of starches into simple sugars. reduce the likelihood of blood sugar spikes after each meal. These compounds can also help stimulate the body to secrete insulin, keeping blood sugar levels stable.

In one study, people who ate a variety of foods rich in polyphenols had a 57% lower risk of developing type 2 diabetes over 2 to 4 years, compared with people who ate the lowest amounts.

Polyphenols help reduce the risk of heart disease

Adding polyphenols to your diet can improve heart health. Experts say this is largely due to the antioxidant properties of polyphenols, which can help reduce chronic inflammation, a risk factor for heart disease.

One small trial, evaluated the effects of 200 mg/day of an oligomeric proanthocyanidin complex extracted from red grape seeds for eight weeks, in 70 subjects with mild to moderate hyperlipidemia. Results showed that there was a significant reduction in total cholesterol, LDL-C and triglycerides.

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Another review also found a 45% lower risk of dying from heart disease in people with high levels of enterolactone, which is a marker of lignan levels. Lignans are a type of polyphenols commonly found in flaxseeds and whole grains.

Prevent dangerous blood clots

Blood clots are formed when platelets circulating in your blood begin to clump together. This process is also known as platelet aggregation and is very helpful in preventing excessive bleeding. However, excess platelet aggregation can also cause blood clots and have negative health effects, including deep vein thrombosis or stroke and pulmonary embolism.

Polyphenols prevent dangerous blood clots

Polyphenols prevent dangerous blood clots

Thrombin also known as an active clotting factor II, belongs to the serine protease family and it plays an important role in blood clotting. Thrombin generation is central to both hemostasis and regulation of coagulation. Therefore, thrombin inhibition is the key to successful new antithrombotic therapy.

Many researchers have provided evidence that polyphenol compounds have the ability to inhibit the activity of many enzymes, including serine proteases. All of the studies described in this review indicate that polyphenols and polyphenol-rich extracts have not only antioxidant properties but also anticoagulant properties and may be useful in creation of new therapeutic agents or dietary supplements.

Polyphenols promote a healthy digestive system

Polyphenols may benefit the digestive system by helping to promote the growth of beneficial gut bacteria while fighting the multiplication of harmful bacteria.

For example, there is evidence that tea extracts rich in polyphenols can promote the growth of beneficial bifidobacteria.

At the same time, polyphenols in green tea can also help fight harmful bacteria, including: C. difficile, E. Coli, Samonella as well as improve the symptoms of peptic ulcer disease. enteritis.

Polyphenols help promote brain function

What are polyphenols and how do they work? Foods rich in polyphenols can help boost your concentration and memory. One study reported that grape juice, which is rich in polyphenols, could significantly enhance memory in elderly people with mild mental impairment within 12 weeks.

Others believe that polyphenols can help improve blood flow to the brain as well as help limit the aging of brain cells.

Other evidence has also demonstrated that the polyphenol-rich plant extract Ginkgo biloba (from the ginkgo tree) enhances memory, learning ability, and concentration.

Polyphenols fight free radicals

Polyphenols are antioxidants and have many health benefits

Polyphenols are antioxidants and have many health benefits

Polyphenols contain antioxidants and have many health benefits. As they circulate in the body, they reduce free radical cell damage. Not only that, but Polyphenols also prevent oxidative damage.

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Helps stabilize blood pressure

Polyphenols can help the body lower blood pressure. High blood pressure can also lead to cardiovascular diseases. Foods high in polyphenols that will have health benefits are dark chocolate and coffee. They help improve cardiovascular function.

Maintain sugar levels in the body thanks to Polyphenols

Polyphenols have been linked to a reduced risk of type 2 diabetes. They are known to enhance insulin sensitivity.

One particular flavonoid, called flavan-3-ol, has been identified to be very effective in reducing insulin resistance.

Studies have also shown that people who consume a variety of foods rich in flavonoids have a lower risk of type 2 diabetes. One of the richest sources of flavonoids is unprocessed cocoa.

Effective treatment of inflammation

Animal studies have also shown that green tea polyphenols have a positive effect on inflammation in the body after exercise.

The mice that were injected with the active group of polyphenols were active for a longer time than the mice that were not injected.

Blood chemicals that cause inflammation or muscle damage were also significantly reduced in mice given tea polyphenols.

Lignans, a type of polyphenol, have been found abundantly in extra virgin olive oil, whole-grain rye flours, and in flaxseeds.

Polyphenol side effects you should know

Are there many side effects of Polyphenols?

Are there many side effects of Polyphenols?

Foods rich in polyphenols are mostly safe for everyone. Animal studies have also shown that high doses of polyphenol supplements can cause kidney damage, tumors, and imbalances in thyroid hormone levels. In humans, they may increase the risk of stroke and early death

Some polyphenol-rich supplements may interact with nutrient absorption or interact with medications. For example, these substances can reduce the body’s ability to absorb iron, thiamine or folate.

If you have a diagnosed nutrient deficiency or are taking medication. It’s best to talk to your doctor about polyphenol supplements before taking them.

In addition, certain foods rich in polyphenols, such as beans or peas, may be rich in lectins. When consumed in large quantities, lectins can cause unpleasant digestive symptoms, such as gas, bloating, and indigestion.

Important notes when using Polyphenols

Including foods rich in polyphenols as part of a healthy diet is safe for most people. However, people with food allergies or certain medical conditions may need to avoid certain polyphenol-rich foods.

While polyphenols occur naturally in plant foods, they can be added to foods. Or extract and use to make supplements.

Important notes when using Polyphenols cannot be ignored

Important notes when using Polyphenols cannot be ignored

Although polyphenols appear to offer many benefits, taking too much can have side effects. Some supplements contain polyphenols in amounts higher than those found in healthy diets.

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In addition, an article on the safety of polyphenols also reported that a high dose of a polyphenol caused kidney damage in rats. The same article also describes a few other animal studies where polyphenols led to tumor growth and altered thyroid hormone production.

Certain foods rich in polyphenols can also interfere with the absorption of certain nutrients, as is the case with tea or iron from plant foods. Grapefruit juice is thought to interact with many medications. Part of this interaction may also involve a type of polyphenol found in grapefruit juice.

Foods high in polyphenols

Although tea, dark chocolate or red wine, and berries may be the best known sources of polyphenols, many other foods are also containing high amounts of these beneficial compounds.

Here are the foods rich in polyphenols. You can refer to the following simple foods that contain polyphenols:


  • Apple, blackberry, grape, grapefruit, lemon, peach, pear, blackberry, black currant, cherry, pomegranate, plum,
  • Apricots, blueberries, nectarines, black and red currants, black elderberries, raspberries


Vegetables rich in polyphenols

Vegetables rich in polyphenols

  • Artichoke
  • Asparagus
  • Broccoli
  • Potato
  • Red chicory, spinach
  • Carrot
  • Red and yellow onions, chives

Pea’s tree

  • Soy bean seed
  • Soy protein
  • Black beans
  • Soymilk
  • White beans

Nuts and seeds

What are Polyphenols?  Nuts and seeds are also high in polyphenols

What are Polyphenols? Nuts and seeds are also high in polyphenols

  • Chestnut
  • Pecan
  • Phew
  • Linseed
  • Walnuts


  • Oat
  • Whole wheat
  • Buckwheat

Herbs or spices

Caraway, Fennel are also herbs that are high in polyphenols

Caraway, Fennel are also herbs high in polyphenols

  • Celery seeds
  • Cinnamon, Curry Powder, Dried Basil, Cloves, Dried Marjoram. Dried Mint
  • Dried parsley
  • Lemon verbena
  • Mexican oregano

Hopefully, the information that the article has shared has helped you gain more knowledge about what active polyphenols are. Let’s add polyphenols for a healthy body!

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