Benefits of Polyphenols

Benefits of Polyphenols, by Michele Marchese

The study of polyphenols still have many gaps in knowledge. What we do know is they have an antioxidant effect in our bodies reducing the risk of a range of diseases. More placebo controlled human studies are needed. A targeted daily intake of 5 servings a day of polyphenols is recommended. The maximum concentration after consuming a phenolic compound rarely exceeds 1 microM of 10-100 mg of a single phenolic compound. Both chemical and biochemical factors affect absorption and metabolism of polyphenols. Polyphenols are the most abundant antioxidants in our bodies, however high doses of polyphenols may elicit toxicity through peroxidative action, not likely with the American diet being what it is today. In contrast to classic nutrients ie, vitamins and minerals plant polyphenols are not needed for vital body functions in humans, such as growth, reproduction, wound repair and development, so polyphenols are often referred to as non nutrients. Compelling clinical and epidemiological evidence that some polyphenols and polyphenol rich plant sources significantly reduce the risk of chronic diseases, they are essential for humans to reach their genetically determined life span.

As a chemical family, polyphenols can be divided into 10 different classes depending on their chemical structure. The most common and important are low molecular weight phenolic compounds, simple phenolic derivatives and flavonoids. Phenolic acids are simple molecules such as caffeic acid, vanillin, and coumaric acid they account for 1/3 of the total daily intake of polyphenols. Flavonoids account for the remaining 2/3 rds. To further illustrate the complexity of this group flavonoids can be further divided into 13 classes with more than 5,000 described compounds. Flavonoids constitute the bulk of naturally occurring dietary polyphenols. Flavonoids are found in high concentrations in wine, tea, grapes, cocoa and a wide variety of plants. The dietary groupings have been simplified by some to include lignins (nuts, whole grain cereals), proanthocyanidins (grapes, pine bark, cocoa)’ anthocyanins/ anthocyanidins ( brightly colored fruits and vegetables), Isoflavones (soybeans), catechins, (tea,grapes, wine), quercetin (grapes, wine, onions), naringin/ hesperidin(citrus fruits). 

The polyphenol content of one food type can vary a red apple and green apple will have a different concentration of polyphenols. Different subtypes of blueberries will have a different count as well. The cooking process, storage, and how the polyphenol food is grown all change the polyphenol concentration. Lacking polyphenols does not cause a deficiency in the body but your lifespan can be increased by the consumption of polyphenol rich foods. These foods have significant amounts of polyphenols; berries, dates and figs, prunes, kale, spinach, parsley,apples with skin, citrus, grapes. The top three jams that were tested by Steven Pratt, M.D. and Kathy Matthews are Organic blueberry fruit spread, Knott’s pure boysenberry, Organic blackberry fruit spread. Top beverages are green, black or oolong tea, and soy milk. The top three 100 percent fruit juices tested for polyphenol content were Odwalla C Monster, 100 percent unfiltered concord grape juice, and R.W. C Knudsen 100 percent Pomegranate juice.

Source:

http://www.ncbi.nlm.nih.gov/pubmed/18598589

http://www.ncbi.nlm.nih.gov/pubmed/10917926

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