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Let's Get to Know Some Types and Benefits of Polyphenols

Polyphenols are natural compounds in plants that have many health benefits. In the body, polyphenols act as antioxidants that can reduce your risk of various diseases. The benefits of polyphenols can be obtained by eating healthy foods. Various studies suggest that polyphenols are useful in preventing damage to body cells due to free radicals and boosting the immune system. These free radical particles can form naturally due to metabolic processes. However, the amount of free radicals in the body can increase if frequently exposed to pollution, cigarette smoke, long-term sunlight, infection, or eating lots of food exposed to pesticides.

Types of Polyphenols and Their Sources

Polyphenols which are found in healthy foods and drinks or certain supplements are generally divided into several types, namely:

  • Flavonoids

    • Flavonoids are a group of pigments that exist in plants. About 60 percent of polyphenols belong to the flavonoid group. Some examples of substances that are included in the antioxidant flavonoids are flavones, isoflavones, antosiadin, quersetin, kaempferol, catechin, and anthocyanin. Flavonoids can be found in fruits and vegetables and foods high in antioxidants, such as apples, oranges, grapes, mangoes, sugar apple, onions, taro, mustard greens, spinach, as well as green tea and dark chocolate.

  • Anthocyanin

    • The colorful colors of various types of fruits and vegetables are thanks to the content of anthocyanin substances. Not only gives beautiful color to the eye, this substance also turns out to be one type of polyphenol that is good for health.

  • Phenolic acid

    • Phenolic acid groups include stilbene and lignans which are found in fruits, grains, and whole grains. Phenolic acid is also found in coffee and tea.

  • Polyphenol amides

    • This type of polyphenol can be found in capsaicin in chilies and avenanthramides in oats or wheat. Apart from being an antioxidant, polyphenol amides also have the effect of reducing inflammation.
Some other types of polyphenols are resveratrol found in red wine or wine, ellagic acid in berries, curcumin in turmeric, and lignans containing flaxseeds, sesame seeds, and whole grains.

Various Benefits of Polyphenols for Body Health

Polyphenols as one type of antioxidant have the effect of reducing the harmful effects of free radicals, maintaining a healthy body, and reducing the risk of developing several chronic diseases. Not only that, polyphenols also have other benefits, including:

1. Preventing cardiovascular disease

Some studies state that polyphenols can reduce blood pressure and bad cholesterol (LDL), and increase good cholesterol (HDL). This effect is seen to prevent plaque formation or blockage in blood vessels (atherosclerosis), so the risk of cardiovascular disease can be reduced.

2. Lowering blood sugar

Various studies have shown that a healthy diet that consumes lots of antioxidants has a good effect to reduce the risk of developing diabetes. Polyphenols can help reduce blood sugar levels and encourage the body to produce insulin and use it more effectively. This effect can make blood sugar levels more stable. This effect makes polyphenols as a good intake to prevent diabetes mellitus.

3. Reducing the risk of cancer

Polyphenols can suppress the formation and development of cancer cells because of its role as an antidote to free radicals and reduce inflammation in the body. However, further studies are needed to prove the benefits of polyphenols in general as a cancer prevention and determine how many doses of polyphenols are needed.

4. Improve memory

Consumption of foods rich in polyphenols can help improve concentration and memory. This is because polyphenols are known to increase blood flow to the brain. Studies suggest that a diet rich in polyphenols can reduce the risk of memory loss and age-related brain diseases, such as dementia, Alzheimer's disease, and Parkinson's disease.

5. Maintain digestive health

Polyphenols can increase the growth of good bacteria in the intestine and help these good bacteria to fight harmful bacteria, such as E. coli and Salmonella. Thus, digestive health can always be maintained if you regularly consume foods that are rich in polyphenols. In addition to some of the benefits above, polyphenols are also known to be good for maintaining eye health, skin, maintaining the body's metabolic functions, and increasing life expectancy. However, some of these benefits still require proof through further research. The best way to get the benefits of polyphenols is to eat healthy foods. Apart from food, polyphenols are also available in supplement form. However, it is not clear whether polyphenol supplements are as effective as the ingredients found in food. By living a healthy lifestyle and eating patterns, daily intake of polyphenols is actually sufficient. But if you have certain health problems or your nutritional intake is lacking, consumption of supplements that contain polyphenols may be needed. To determine the right type of supplement and dosage, you can consult further with your doctor.

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