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What you need to know about products with polyphenols 

We continue to talk about the nutrients that are necessary to maintain health, beauty and mood. Today we are talking about polyphenols – substances that protect against UV rays, stimulate the immune system and reduce the risk of inflammation.
What are polyphenols?
Polyphenols are plant-based nutrients that have biologically active properties. Most often they have a bitter taste and bright color. In plants, these biologically active compounds perform key functions – they provide an antioxidant effect, protect against ultraviolet radiation, and prevent and neutralize attacks by pests.
For people, exposure is a bit more complicated: they allow you to run biochemical processes that lead to the prevention of diseases, the removal of toxins, the acceleration of metabolism and other useful mechanisms.
What types of polyphenols are divided?
Depending on their chemical structure, polyphenols can be divided into 4 groups: Flavonoids — found in fruits, green tea, legumes, red wine and vegetables. They are involved in the removal of free radicals and the fight against inflammation. Stilben – found in grapes, peanuts and red wine. Have a neuroprotective effect. Lignans – found in algae, cereals, flax seeds, legumes. Stimulate metabolic processes. Phenols – found in blueberries, apples, cinnamon, coffee, kiwi and tea.
What are the benefits of polyphenols?
Promote digestion
Due to its anti-inflammatory properties, polyphenols can effectively treat ulcers, diarrhea and other intestinal inflammatory diseases. The best results in this show green tea extracts that have antibacterial activity. Accelerate Metabolism Catechins, resveratrol, anthocyanins, curcumin and other polyphenols affect the processes involved in metabolism, energy production and the propensity for obesity. More specifically, they inhibit fat absorption, stimulate lipolytic processes and prevent oxidation of lipids that cause inflammation.
Reduces the risk of cardiovascular disease.
Polyphenols can have an immunomodulatory and vasodilating effect, which in turn helps reduce the risk of cardiovascular diseases. Collectively, polyphenols suppress pro-inflammatory activity at the molecular level, increase the availability of nitric oxide, and maintain blood pressure. The main class that is involved in this is flavonoids, which are common in berries, beverages, chocolate, citrus fruits and generally in red vegetables.
Reduce inflammation
Since chronic inflammation in the body can cause neurodegenerative disorders, type II diabetes, atherosclerosis, and other diseases, regular use of polyphenols can reduce the risk of developing these syndromes. Polyphenols remove free radicals, control cellular activity in pro-inflammatory cells, and also increase the activity of enzymes responsible for inflammation. Studies show that drinking three cups of tea a day already reduces the risk of cardiovascular diseases by 11%. If you take polyphenols daily, you can reduce the risk of dementia, aging and neurodegenerative diseases such as Alzheimer’s and Parkinson’s. But if you eat fruit for lunch, you are more likely to prevent age-related bone loss. Help prevent cancer Most polyphenols – curcumin, anthocyanins and other compounds – are known for their anti-cancer activity. They help build signaling responses related to cell condition. In addition, they are able to intervene in the formation of cancer cells, causing their death and reducing the tumor burden on the body. At the same time, some of them can negatively affect hormones, so you need to take them with caution.
Which products have the most polyphenols?
Fruits and vegetables The great news is that at least once a day we eat vegetables or fruits. They are natural sources of various polyphenols, such as hydroxybenzoic acid, gallic acid, caffeic acid, coumaric acid, anthocyanins, and many others. Spices and herbs Ordinary seasonings that you use to enhance the flavor of your food can also be an excellent source of polyphenols.
Moreover, cooking them on fire or microwave only increases the antioxidant potential due to the additional release of polyphenols from heat. But dry heating, frying and grilling, on the contrary, reduce their antioxidant abilities. Nuts and Beans Polyphenols, which are found in nuts and legumes, also have neuroprotective, antitumor, and antidiabetic properties.
Lentil can be considered the most useful, as well as tree nuts: pistachios, walnuts, cashews and hazelnuts. By the way, olive oil also contains polyphenols with high cardioprotective properties. They can act as a means to fight burns caused by ultraviolet rays. If you do not want to buy funds after tanning in a pharmacy, you can use creams based on polyphenols or even with the addition of olive oil. Drinks In tea, coffee and cocoa there is almost the largest amount of polyphenols in the diet, as they are formed in the process of fermentation and roasting. Chlorogenic acids and other active ingredients in coffee can reduce the risk of developing type 2 diabetes, several types of cancer, cardiovascular diseases, Alzheimer’s disease, and Parkinson’s disease. Tea is rich in catechins with similar properties.
Are there any contraindications?
Of course, you should not completely change your diet in order to eat only polyphenol. Excessive consumption can adversely affect the health of your body: Isoflavones can affect the biosynthesis of thyroid hormones and estrogen activity. If you have hormone imbalance problems, you need to be careful with your diet. It is also worth remembering that excessive use of polyphenols can aggravate anemia in those who do not eat meat and meat products. With caution you need to consume polyphenols in situations where you use drugs for blood thinning and NSAIDs, for example: heparin, diclofenac, ibuprofen and aspirin.
How much polyphenols do you need to consume?
Because of their diversity and complex biochemical processes, it is not possible to identify a clear dosage, but scientists have identified a simple scheme for achieving a positive effect. It is enough to adhere to the policy of “5 per day” in order to get the maximum benefit and not harm your health. This means that you should eat 5 servings of fruits, vegetables, or nuts a day to get your dose of polyphenol.

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