{"id":28774,"date":"2022-01-20T14:15:35","date_gmt":"2022-01-20T19:15:35","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28774"},"modified":"2022-02-14T16:48:20","modified_gmt":"2022-02-14T21:48:20","slug":"polyphenols-health-benefits","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/polyphenols-health-benefits\/","title":{"rendered":"4 Reasons To Add Polyphenols To Your Diet\u2014And Where To Find Them"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">What do olive oil, dark chocolate, and red wine have in common? They all contain polyphenols (and are totally delicious). You may not hear the term polyphenols commonly, but these antioxidants are quite a boon for your health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cA polyphenol is essentially a plant compound that provides nutrition benefits, including reducing inflammation and risk of chronic diseases like cancer, heart disease, and stroke,\u201d explains Stacey Simon, M.S., R.D., C.S.G., C.D.N., registered dietitian and owner of <\/span><a href=\"http:\/\/www.staceysimonnutrition.com\"><span style=\"font-weight: 400;\">Stacey Simon Nutrition LLC<\/span><\/a><span style=\"font-weight: 400;\">, a virtual nutrition counseling practice based out of New York, New York. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, a deep dive on all things polyphenols. Bottoms up on that EVOO and vino!<\/span><\/p>\n<h2><b>How Can Polyphenols Help Your Health?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Polyphenols can enhance your well-being in many ways and contribute to longevity. \u201c<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2835915\/\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> indicates that eating a diet high in polyphenols can help lower the risk of chronic disease,\u201d says <\/span><span style=\"font-weight: 400;\">Amy Gorin, MS, RDN, a plant-based <\/span><a href=\"https:\/\/www.amydgorin.com\/recipes\/\"><span style=\"font-weight: 400;\">registered dietitian<\/span><\/a><span style=\"font-weight: 400;\"> and owner of <\/span><a href=\"https:\/\/masterthemedia.co\/\"><span style=\"font-weight: 400;\">Master the Media<\/span><\/a><span style=\"font-weight: 400;\"> in Stamford, CT.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Echoing Gorin, Simon adds that \u201cconsuming polyphenols on a regular basis can reduce the risk of heart disease, cancer, diabetes, stroke, and other chronic conditions.&#8221; Additionally, they can help to reduce chronic inflammation, which can lead to developing the aforementioned diseases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beyond chronic conditions, there\u2019s also encouraging research that polyphenols could help in other aspects of your holistic health picture. \u201cSome lesser-known benefits of polyphenols are prevention of <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27475864\/\"><span style=\"font-weight: 400;\">blood clots<\/span><\/a><span style=\"font-weight: 400;\">, promotion of <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19914380\/\"><span style=\"font-weight: 400;\">healthy gut bacteria<\/span><\/a><span style=\"font-weight: 400;\">, and improved <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20028599\/\"><span style=\"font-weight: 400;\">memory<\/span><\/a><span style=\"font-weight: 400;\"> and overall <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21324330\/\"><span style=\"font-weight: 400;\">cognitive function<\/span><\/a><span style=\"font-weight: 400;\">,\u201d says Kristin Gillespie, M.S., R.D., L.D., advisor for <a href=\"http:\/\/exercisewithstyle.com\/\">Exercisewithstyle.com<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a look at some of the main ways polyphenols can benefit your health.<\/span><\/p>\n<h3><strong>1. Cardiovascular Health<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">One of the biggest health benefits of polyphenols is related to their ability to improve heart health, offers Gillespie<\/span><span style=\"font-weight: 400;\">. \u201cStudies have shown that polyphenols can help reduce your risk of <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6359281\/\"><span style=\"font-weight: 400;\">heart disease<\/span><\/a><span style=\"font-weight: 400;\">; this is a result of their role in reducing <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5055983\/\"><span style=\"font-weight: 400;\">chronic inflammation<\/span><\/a><span style=\"font-weight: 400;\">,\u201d she says, adding that they have also been linked to lower blood pressure and LDL (&#8220;bad&#8221;) cholesterol levels and improved HDL (&#8220;good&#8221;) cholesterol levels, which are <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5727797\/\"><span style=\"font-weight: 400;\">directly related<\/span><\/a><span style=\"font-weight: 400;\"> to cardiovascular health.\u00a0<\/span><\/p>\n<h3><b>2. Healthy blood sugar Levels<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Another health benefit of polyphenols is their involvement in blood sugar levels. Gillespie points out that polyphenols may help improve <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4728631\/\"><span style=\"font-weight: 400;\">fasting blood sugar<\/span><\/a><span style=\"font-weight: 400;\"> levels, insulin sensitivity, and, as a result, risk of <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5565930\/\"><span style=\"font-weight: 400;\">type 2 diabetes<\/span><\/a><span style=\"font-weight: 400;\">. For more on blood glucose level maintenance, check out our article on <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/6-health-measures-that-can-help-prevent-diabetes\/\"><span style=\"font-weight: 400;\">six health measures that can help prevent diabetes<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><strong>3. <\/strong><b>cancer prevention\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Another of the well-known benefits of polyphenols is their role in the prevention of <\/span><a href=\"https:\/\/www.ncbi..nlm.nih.gov\/pmc\/articles\/PMC5037537\/\"><span style=\"font-weight: 400;\">certain types of cancers<\/span><\/a><span style=\"font-weight: 400;\">, including breast, lung, prostate, cervical, and colon cancers. Simon highlights polyphenols\u2019 potential to reduce colorectal cancer risk, in particular, through reducing intestinal inflammation and controlling the intestinal microbe, as per <\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fimmu.2020.01407\/full\"><span style=\"font-weight: 400;\">this <\/span><i><span style=\"font-weight: 400;\">Frontiers in Immunology<\/span><\/i><span style=\"font-weight: 400;\"> study<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><b>4. immune Health<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cOne benefit of polyphenols that many people are unfamiliar with relates to the complex connection between polyphenols, the gut microbiota, and immunity,\u201d comments <\/span><span style=\"font-weight: 400;\">Cassie Madsen, M.S., R.D., owner of Madsen Nutrition &amp; Consulting LLC and <\/span><a href=\"https:\/\/guthealthandnutrition.com\/\"><span style=\"font-weight: 400;\">Guthealthandnutrition.com<\/span><\/a><span style=\"font-weight: 400;\">, citing <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25802870\/\"><span style=\"font-weight: 400;\">this research<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"> \u201cPolyphenols provide nutrients to the bacteria in our gut, allowing for a thriving community of microbes that is beneficial for human health. The microbes break these polyphenols into compounds that humans can better absorb. Many of these compounds produced from polyphenols help with immunity by protecting against bacterial and viral infections,\u201d she continues. Without gut bacteria, some benefits of polyphenols would be lost, Gorin emphasizes.<\/span><\/p>\n<h2><b>Where can you find polyphenols?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Polyphenols are primarily present in plant-based foods like veggies, fruits, cereals, and certain beverages like orange juice and green tea. It&#8217;s worth noting that there are more than 8,000 polyphenolic compounds out there, the most common group of polyphenols being flavonoids, says Gorin. Here are a few top picks.<\/span><\/p>\n<h3><strong>olive oil<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">One 2018 scientific review published in the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5877547\/\"><i><span style=\"font-weight: 400;\">International Journal of Molecular Sciences<\/span><\/i><\/a><span style=\"font-weight: 400;\"> on the potential health advantages of olive oil and plant polyphenols concluded that \u201can increase in consumption of virgin olive oil and other plant products rich in polyphenolic compounds, specifically in populations with low olive oil intake, does seem to be rational and provides diverse health benefits.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not all olive oils, however, are created equal.\u00a0 <\/span><span style=\"font-weight: 400;\">\u201cYou can taste the difference [in olive oils with low and high polyphenol counts],\u201d explains Marisa Bloch Gaytan, Level 2 olive oil sommelier and master blender for <\/span><a href=\"http:\/\/www.pasolivo.com\"><span style=\"font-weight: 400;\">Pasolivo<\/span><\/a><span style=\"font-weight: 400;\">, a California-grown olive oil company. &#8220;The higher the polyphenol count, the more bitterness and pungency you will pick up in the oil. The lower the polyphenol count, the more buttery and mild the oil will taste.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bloch Gaytan says another way to know that an olive oil has a high polyphenol count is to buy those certified as extra virgin. \u201cTypically, all certified oils will naturally have a high polyphenol count due to the process,&#8221; she says. &#8220;But oils that are labeled extra virgin are not necessarily certified extra virgin. Some producers choose to put the seal of certification on the bottle itself, while others leave it off the bottle.\u201d To be sure, you can reference the <\/span><a href=\"https:\/\/cooc.com\/\"><span style=\"font-weight: 400;\">California Olive Oil Council<\/span><\/a><span style=\"font-weight: 400;\"> and the <\/span><a href=\"https:\/\/www.internationaloliveoil.org\/\"><span style=\"font-weight: 400;\">International Olive Oil Council<\/span><\/a><span style=\"font-weight: 400;\"> websites for a list of certified oils. Some producers, like Pasolivo, list the polyphenol counts of various olive oil products on their websites, as well.\u00a0\u00a0<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/olive-leaf-benefits\/\"><b>Attention, Olive Oil Lovers: You Need To Know About Olive Leaf Extract<\/b><\/a><b>\u00a0<\/b><\/p>\n<h3><b>Berries<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">To up your polyphenol intake, Simon advises increasing your berry intake (\u201cfrozen berries are a cost-effective option!\u201d). You can try blackberries, wild blueberries, and raspberries, to name a few. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cBerries are also a great source of fiber and vitamin C,\u201d she says. One bowl of oatmeal topped with antioxidant powerhouses, coming right up!<\/span><\/p>\n<h3><b>Unsweetened Cocoa Powder<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Simon says<\/span><span style=\"font-weight: 400;\"> a list of her favorite polyphenol sources wouldn&#8217;t be complete without mentioning cocoa powder. \u201cCocoa is a rich antioxidant and a delicious addition to a diet rich in polyphenols,\u201d she explains. \u201cEnjoy a dark chocolate for higher antioxidant power; the higher the percentage, the darker the chocolate.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gorin, too, is aboard the unsweetened cocoa powder bandwagon. &#8220;It contains flavonoids, a type of polyphenol, which may benefit cognitive health,\u201d she says. \u201cIn one <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19056649\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> in <\/span><i><span style=\"font-weight: 400;\">Journal of Nutrition<\/span><\/i><span style=\"font-weight: 400;\">, older adults who ate flavonoid-rich foods including chocolate, wine, or tea scored better on cognitive tests.\u201d Which reminds us, wine and chocolate make an exceptional pairing!<\/span><\/p>\n<h3><b>Turmeric<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cThis spice boasts the polyphenol curcumin, which may help heart and joint health,\u201d says Gorin. \u201cYou get the biggest benefit from curcumin when you combine it with black pepper, which contains piperine. The piperine and curcumin work in synergy,\u201d she adds, noting that she likes to add both spices to a <\/span><a href=\"https:\/\/www.amydgorin.com\/creamy-carrot-and-cauliflower-soup\/\"><span style=\"font-weight: 400;\">creamy cauliflower soup<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also take your turmeric in tea form, like <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/organic-golden-tonic-turmeric-tea-12-tea-bags\/uj-1038\"><span style=\"font-weight: 400;\">Numi Tea\u2019s Organic Turmeric Golden Tonic Tea with Lemon Verbena &amp; Lime<\/span><\/a><span style=\"font-weight: 400;\">. \u201cI love drinking ginger turmeric tea, green tea, and black tea for polyphenols too,\u201d adds Simon.<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/turmeric-benefits\/\"><b>5 Reasons To Try Turmeric\u2014And What To Do With It <\/b><\/a><b>\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Along with turmeric, Simon shares that spices like cloves and oregano are also great sources of polyphenols. \u201cExperimenting with new herbs and spices in cooking can create exciting new flavors and reduce the need for added sodium.\u201d\u00a0<\/span><\/p>\n<h3><b>Orange Juice<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cThere are many types of polyphenols, and one is hesperidin,\u201d says Gorin. \u201cWhen you drink 100 percent orange juice, you take in hesperidin. This may benefit brain health by decreasing inflammation and maintaining blood flow to the inner parts of your brain.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What do olive oil, dark chocolate, and red wine have in common? They all contain polyphenols (and are totally delicious). You may not hear the term polyphenols commonly, but these antioxidants are quite a boon for your health.\u00a0 \u201cA polyphenol is essentially a plant compound that provides nutrition benefits, including reducing inflammation and risk of<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/polyphenols-health-benefits\/\">Read More <span class=\"screen-reader-text\">4 Reasons To Add Polyphenols To Your Diet\u2014And Where To Find Them<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":28776,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,7,9],"tags":[],"class_list":["post-28774","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 Reasons To Add Polyphenols To Your Diet\u2014And Where To Find Them<\/title>\n<meta name=\"description\" content=\"Learn more about polyphenols and how the can help your health.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/polyphenols-health-benefits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 Reasons To Add Polyphenols To Your Diet\u2014And Where To Find Them\" \/>\n<meta property=\"og:description\" content=\"Learn more about polyphenols and how the can help your health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/polyphenols-health-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-01-20T19:15:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-14T21:48:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2022\/01\/GettyImages-1166810816-1.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Perri O. 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