Polyphenols are organic chemicals that are present in plants. Most of the compounds belonging to this group have a strong antioxidant effect.
In nature, polyphenols are necessary for plants to protect against insects, fungi and viruses.
What is polyphenols
Polyphenols are antioxidants that have a beneficial effect on human health. These are organic compounds that can be divided into three main groups:
- Phenolic acids( acids: gallic acid, ellagic acid, salicylic acid, hydroxybenzoic, chlorogenic).
- Flavonoids( bioflavonoids), which are subdivided into:
- leukoanthocyanidins( leucocyanidin, leukodelphinidin, leukopelergonidine);
- catechins;
- flavonones;
- flavononols;
- anthocyanins and anthocyanidins;
- aurons;
- chalcones;
- dihydrochalcones;
- flavonols;
- isoflavones.
- Other phenolic compounds( tannins, capsaicin).
Flavonoids and other polyphenols have been the subject of numerous studies. However, the specific mechanism of the action of polyphenols has not yet been fully elucidated. Nevertheless, a number of studies have confirmed the beneficial effects of these organic compounds on health.
Use of polyphenols
Polyphenols protect cells from free radicals that can damage cell membranes, genetic material, lipids and protein structures. Polyphenols prevent the development of gastric ulcers and duodenal ulcers caused by stress, drug and alcohol use. In order to neutralize the negative effects of free radicals, you need to consume a few servings of fruit a day.
Polyphenols have anti-inflammatory, antibacterial and antiviral effects. They also prevent thrombosis and atherosclerosis. Polyphenols bind collagen and prevent the formation of histamine. In the light of modern knowledge, you can also find information about the beneficial effects of polyphenols for preventing allergies and reducing cholesterol.
Phenolic acids
Phenolic acids have a strong anti-cancer effect. In addition, they have antibacterial agents. In addition to the already mentioned acids, such as gallic acid, salicylic, hydroxybenzoic, it should be noted among the valuable polyphenols and vanillic acid.
Valuable flavonoids
One of the three groups of polyphenols is flavonoids( bioflavonoids), which significantly reduce the risk of heart disease. Flavonoid compounds not only protect against ischemic heart disease, but also help against stroke and lung cancer.
1 glass of red wine a day reduces the risk of chronic diseases. Flavones are found in green tea, ginkgo, parsley, celery, apples, cherries, grapes and lemons and oranges, grapefruits.
Flavonols - strong dyes
Flavonols belong to the group of flavonoids and give the fruit a yellow color. Flavonols deserve special attention. Their action is to inhibit oxidation and maintain an optimal level of cholesterol. Maintaining an appropriate amount of flavonol in the diet can improve the lipid profile and inhibit atherogenesis.
Flavonols can reduce the risk of developing cancerous tumors. Flavonols are present in fruits such as: dark grapes, apples, elderberries, cherries, black currants, strawberries, cranberries, chokeberry, blackberries, raspberries, as well as broccoli, buckwheat, tomatoes, spinach.
Anthocyanins - valuable dyes
Anthocyanins are responsible for the blue, violet or red color of fruits and vegetables. These compounds are very sensitive to high temperature and have high biological activity.
Anthocyanins are used to treat ulcers, myopia and the fragility of blood vessels. Valuable dyes can also slow the development of coronary heart disease and atherosclerosis. Anthocyanins have anti-inflammatory properties and stand out against the background of other compounds with strong antioxidant activity.
The antioxidant strength of these organic compounds is about 50 times higher than that of vitamin C. These valuable substances provide protection against damage caused by the sun. They also help improve vision and circulation.
Anthocyanins are present in large quantities in chokeberry, black currant, strawberry, grapes, cherries, elderberries, blueberries, blackberries, raspberries, pomegranate, cranberries. They are also rich in some vegetables - red onions, red cabbage, beets, eggplants.
Best sources of polyphenols
The highest concentration of polyphenols is observed in the skin of fruits and vegetables, which are the main source of these compounds. But the content of polyphenols in different types of fruits and vegetables is not the same.
In addition, polyphenols are found in green tea, mate, cocoa, nuts, legumes.
The level of polyphenols in food depends largely on how they are stored, and on the methods used for cooking. Processing and cleaning of plant foods reduces the level of antioxidants in the diet.