Polyphenols why they are so healthy food list primal state

In this article you will learn what polyphenols are, why they are important for your cell and intestinal health and which foods contain a lot of them. We'll also give you some crisp tips on how to increase your consumption of natural polyphenols in an uncomplicated way to boost your overall health and prevent disease.

What are polyphenols?

Polyphenols are natural substances that occur in plants as bioactive substances such as dyes or flavors. They serve the plants either as protection from predators or even as attractants for insects. The right polyphenols are beneficial to your health. Act like antioxidants in the human body.

For example, resveratrol from grapevine leaves and grapes, flavonoids and anthocyanins from dark forest berries, vanillic acid, cinnamic acid derivatives, and caffeic acid are especially famous.

If you want to get enough polyphenols, make sure you eat enough plant foods like dark berries, spices and aromatic vegetables and nuts. But how does the substance work in the human body?

Why polyphenols are so important for your body?

Even though these are "only" secondary plant compounds, many interesting studies show that they still play an important role in the human body. This is how they have anti-inflammatory and cancer-preventive effects, among others.

Study 1: Polyphenols in arteriosclerosis

The polyphenol groups flavonoids and anthocyanins found in dark berries, for example, protect the body's cells from free radicals and inhibit cell oxidation. Of particular interest is that they can reduce plaques in blood vessels and thus prevent atherosclerosis.

A human study showed that after one year of eating pomegranates, the thickness of the inner wall of the carotid artery in patients with atherosclerosis was reduced by up to 30%, while in the control group it increased by 9%. Improve not only blood flow but also the elasticity of vascular walls. 1 M. Aviram u. a.: Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood prere and LDL oxidation. In: … Continue reading

Study 2: Cancer cells

In addition, several studies with pomegranate polyphenols showed that the growth of cancer cells in the mammary gland, lung, skin, intestine and prostate was inhibited by the polyphenols. 2 E. P. Lansky, R. A. Newman: Punica granatum (pomegranate) and its potential for prevention and treatment of inflammation and cancer. In: J Ethnopharmacol. 109(2), 19. January 2007, S. … Continue reading

Of course, it is not a panacea and further studies need to be conducted, but it already points in a very interesting direction.

Study 3: Polyphenols and caries

But there are also other applications. Thus, the polyphenols from grapes are able to prevent the formation of plaque and biofilms on the teeth by inhibiting the bacterial species Streptococcus mutans. So they also have a preventive effect against dental caries. 3 Hyun Koo u. a.Chemical Characterization of Red Wine Grape ("Vitis vinifera" and "Vitis Interspecific Hybrids") and Pomace Phenolic Extracts and Their Biological Activity against … Continue reading

Maybe soon there will be a toothpaste with grape polyphenols and MCT oil?

Study 4: Neurodegenerative diseases

In a study from Vanderblit University Medical Center, regular consumption of fruit juices was shown to reduce the risk of Alzheimer's disease by up to 76. Polyphenols have been blamed for this. 4 Qi Dai, MD, PhD, Amy R. Borenstein, PhD, Yougui Wu, PhD, James C. Jackson, PsyD and Eric B. Larson, MD, MPH: Fruit and Vegetable Juices and Alzheimer's Disease: The Kame Project. In: Am J … Continue reading

Nevertheless, we recommend consuming fruit whole rather than as fruit juice to counteract the large amount of fruit sugar. Specially pasteurized juices no longer contain many micronutrients. Burden the liver due to the fructose.

If you do not want to do without them, we recommend you to prepare a fresh smoothie, because it contains all the pulp and the fiber slows down the absorption of fructose.

Study 5: Polyphenols in spontaneous hair loss

In a study of female mice that developed spontaneous hair loss on the head, neck, and back, the addition of green tea polyphenol extract to their drinking water resulted in vigorous hair regrowth in 33% of the mice during six months of treatment. The control group, on the other hand, did not show any change in hair loss. 5 O. N. Pozharitskaya u. a.: Determination and pharmacokinetic study of taxifolin in rabbit plasma by high-performance liquid chromatography. In: Phytomedicine. 16, 2009, S. 244-251. PMID … Continue reading

However, this is spontaneous hair loss. Dear men with hereditary hair loss: Green tea is healthy, but not a miracle cure for a bald head.

(But it doesn't matter: in a study by the University of Pennsylvania it was shown that men with a full head of hair are believed to have more polyphenols. The scientists found that bald wearers appeared more successful and intelligent to the subjects overall.)

Study 6: Treatment of brain infarctions

The polyphenol taxifolin from larch extract is widely used in the treatment of cerebral infarction and its sequelae. 6 Adeleh Esfandiari, A. Paul Kelly: The effects of tea polyphenolic compounds on hair loss among rodents. In: Journal of the National Medical Association. 97(8), August 2005. PMID 16173333. As you can see: polyphenols have a wide range of effects. Protect the body from many diseases of civilization.

Is that why they are miracle cures? Of course, there is more to a healthy diet than just a single substance. However, many studies show that the consumption of natural polyphenols has a very promising effect on general health and prevention of various diseases. In combination with high-quality. Fresh ingredients are therefore a real boon for the body. Polyphenols are found in nature, especially in dark berries. Plant foods before. Below you will find a list, 7 Perez-Jimenez, Neveu V, Vos F, Scalbert A: Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database. In: Eur J Clin Nutr. 2010 … Continue reading which clearly shows you which foods contain above-average amounts of polyphenols.

1. Cloves and other spices

Spices usually contain a very large amount of polyphenols.

1. The absolute top performer is the clove with 15.188 mg polyphenols per 100 g. 2. Dried peppermint also reaches 11.960 mg per 100 g. 3. Star anise also has a considerable amount of polyphenols with 5460 mg per 100 g.

Spices are welcome to be used in great variation.

2. Raw cacao powder and dark chocolate

Cocoa powder is the fourth richest food with 3448 mg polyphenols per 100 g.

Dark chocolate (min. 85%) still contained 1664 mg per 100 g.

Attention: The polyphenols from cocoa can be hindered in their effect by the addition of milk, because the casein of the milk binds to these substances. Try a cocoa with coconut milk. A little honey or xylitol.

3. The polyphenol content in dark forest berries

Berries are an ideal source of polyphenols because they contain an abundance of natural pigments. First and foremost the blueberry with its valuable pigments known as "anthocyanins.

1. Blueberries: 560 mg polyphenols per 100g. 2. Blackberries: 260 mg polyphenols per 100g. 3. Strawberries: 235 mg polyphenols per 100g. 4. Red raspberries: 215 mg polyphenols per 100g.

The berry with the highest amount? The aronia berry, which contains more than 1.700 mg polyphenols per 100 g contains.

4. Fruit

Berries are not the only fruits rich in polyphenols. According to the "American Journal of Clinical Nutrition", there are other fruity sources of polyphenols:

1. Blackcurrants: 758 mg polyphenols per 100 g. 2. Plums: 377 mg polyphenols per 100 g. 3. Sweet cherries: 274 mg polyphenols per 100 g. 4. Apples: 136 mg polyphenols per 100 g.

5. Nuts

Nuts not only contain healthy fatty acids and vegetable protein, but often have high polyphenol content.

A 2012 study found significant amounts of polyphenols in a range of raw and roasted nuts.

1. Hazelnuts: 495 mg polyphenols per 100 g. 2. Walnuts: 28 mg polyphenols per 100 g. 3. Almonds: 187 mg polyphenols per 100 g. 4. Pecans: 493 mg polyphenols per 100 g.

6. Vegetables as an important supplier

Vegetables are not only a wonderful source of valuable dietary fiber, but also contain a considerable amount of polyphenols.

1. Artichokes: 260 mg of polyphenols per 100 g. 2. Chicory: 166-235 mg polyphenols per 100 g. 3. Red onions: 168 mg polyphenols per 100 g. 4. Spinach: 119 mg polyphenols per 100 g.

7. Black and green tea

Black and green teas contain fiber-rich fruits, nuts and vegetables as well as plenty of polyphenols. Black tea, for example, contains 102 mg of polyphenols per 100 ml and green tea 89 mg per 100 ml.

If the vitamins and amino acids contained in the tea, such as L-theanine, are important to you, then you should brew the tea with approx. 50-70 °C hot water, so that they are not destroyed by the heat.

If you want to increase the amount of polyphenols, you can pour boiling water over the tea. However, this will deprive you of some vitamins. Amino acids destroyed. It also makes the taste of the tea tart and bitter.

8. Coffee

Coffee also contains considerable amounts of polyphenols. A study showed that both decaffeinated coffee and caffeinated coffee boost the process of autophagy. The polyphenols contained were held responsible for this. 8 Pietrocola F, Malik SA, Marino G, Vacchelli E u.a.Coffee induces autophagy in vivo. In: Cell Cycle. 2014;13(12):1987-94. doi: 10.4161/cc.28929. Epub 2014 Apr 25.

Also important here: The polyphenols from tea and coffee can be hindered in their effect by the addition of milk. Therefore, you should rather use nut milks like almond milk or coconut milk. In addition, pasture butter does not seem to hinder the action of polyphenols. Try therefore nevertheless times a Bulletproof Coffee.

Bonus: Does red wine really contain that many polyphenols? Many people drink a glass of red wine every evening. Justify this with the large amount of antioxidants. But does red wine really contain such a large amount? In fact, 100 ml of red wine contains 101 mg of polyphenols. A considerable amount. However, if you compare it with the previously mentioned foods, the number is quickly put into perspective. Add in the alcohol factor, and it's debatable whether regular consumption of wine actually contributes to overall health.

Our insider tips for easily available polyphenols

If you can't manage to eat enough foods rich in polyphenols every day, you can make it easy on yourself with these tips.

Tip 1: Green smoothies

If you prepare green smoothies properly and use high-quality greens, fruits, and spices like arugula, apple, and ginger, you'll not only increase your intake of valuable fiber, but also of micronutrients and important polyphenols.

However, be careful not to use too much fruit or cow's milk, which can bind to the polyphenols and render them ineffective. Instead, you can use coconut milk or almond milk instead.

By the way, you can learn more about green smoothies and raw food in the article "Experiment raw food – A guide to nutrient deficiency? A green smoothie powder with 25 gently dried superfoods. The full load of plant power. Click here for Primal Greens.

Tip 2: Red smoothies

Red smoothies are the perfect way to incorporate dark forest berries into your diet. Many members of the Primal State community like to make a smoothie with blueberries, raspberries, coconut milk and collagen or plant protein. For this we like to use frozen berries to get a refreshing smoothie. The advantage: frozen berries have a much longer shelf life.

Recipe: 150 ml coconut milk, 150 ml water, two handfuls of berries, 1-2 tablespoons collagen or plant protein. Put the ingredients all in a blender until a homogeneous liquid is created.

Recommendation for your everyday life

As you can see, secondary plant substances are extremely important for your general health, along with vitamins and minerals.

To meet your needs, we recommend:

– the daily consumption of vegetables, especially salads. – the use of various spices. – the regular consumption of dark berries. – moderate consumption of nuts.

If you're having a hard time eating enough plant-based foods, feel free to make shakes and smoothies out of ingredients. A green or red smoothie at work or a delicious and natural raw cocoa with coconut milk and a little xylitol are ideal here.

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