What you need to know about the products with polyphenols
We continue to talk about the beneficial substances which are necessary for the health, beauty and mood. Today, we are talking about the polyphenols - substances that protect against UV rays that stimulate the immune system and reduces the risk of inflammation.
What are polyphenols?
Polyphenols - it nutrients, plant-based, having biologically active properties. Most often, they have a bitter taste and bright color.
In plants, these bioactive compounds perform key functions - provide an antioxidant effect, protects from ultraviolet radiation, prevent and neutralize the attack of pests.
The impact on people a little more complicated: polyphenols allow you to run the biochemical processes that lead to disease prevention, clean up of toxins, accelerate 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, beans, red wine and vegetables. They are involved in the removal of free radicals and anti-inflammation.
stilbene - found in grapes, peanuts and red wine. Have neuroprotective effects.
lignans - are contained in algae, grasses, flax seeds, legumes. Stimulate metabolic processes.
Phenol - found in blueberries, apples, cinnamon, coffee, tea and kiwi.
What are the benefits of polyphenols?
promotes digestion
Due to its anti-inflammatory properties of polyphenols can effectively treat ulcers, diarrhea and other intestinal inflammatory diseases. The best results in this show extracts of green tea, which have antibacterial activity.
speeds up the metabolism
Catechins, resveratrol, anthocyans, polyphenols, curcumin and others affect the processes involved in metabolism, energy generation, and a tendency to obesity. To be precise, they suppress the vapor absorption of fat, stimulates lipolytic processes and prevents the oxidation of lipids that cause inflammation.
Reduce risk of cardiovascular disease
Polyphenols may have immunomodulatory and vasodilatory effect, which in turn reduces the risk of cardiovascular disease. Collectively polyphenols inhibit proinflammatory activity at the molecular level, increasing the availability of nitric oxide and maintain blood pressure. The main class that is involved in this, - flavonoids, common in berries, beverages, chocolate, citrus fruits and vegetables all in red.
reduces inflammation
Since chronic inflammation in the body can cause neurodegenerative disorders, type II diabetes, atherosclerosis and other diseases, regular consumption of polyphenols can reduce the risk for these syndromes. Polyphenols remove free radicals, control the cellular activity in inflammatory cells and increase the activity of enzymes responsible for inflammation. Studies show that drinking three cups of tea a day have reduced the risk of cardiovascular disease by 11%.
If polyphenols are taken daily, it can reduce the risk of dementia, aging, and neurodegenerative diseases such as Alzheimer's and Parkinson's. But if you eat fruit for lunch, it is more likely to prevent age-related bone loss.
They help prevent cancer
Most polyphenols - curcumin, anthocyanins and other compounds - known for their anti-cancer activity. They help to establish signaling responses associated with cell state. Furthermore, they are able to interfere with the formation of cancer cells, causing their death and reducing tumor burden on the body. At the same time, some of them may have a negative impact on hormones, so they must be taken with caution.
In what products are most polyphenols?
Fruits and vegetables
The great news is that at least once a day we eat vegetables or fruit. They are natural sources of various polyphenols such as hydroxy benzoic acid, gallic acid, caffeic acid, coumaric acid, anthocyanins and many others.
Spices and herbs Conventional condiments that you use to enhance their food taste, can also be an excellent source of polyphenols. Moreover, the preparation of the fire or the microwave only increases antioxidant capacity by an additional allocation of polyphenols from heat. But the dry heat, stir-frying and grilling, by contrast, reduce their antioxidant capacity.
Nuts and beans
The polyphenols that are contained in legumes and nuts also possess neuroprotective, anticancer and antidiabetic properties. The most useful can be considered as lentils, as well as tree nuts: pistachios, walnuts, cashews and hazelnuts.
Incidentally, in olive oil also contains polyphenols possessing high cardioprotective properties. They can act as a means to deal with burns caused by ultraviolet rays. If you do not want to acquire the means after sunburn at the pharmacy, you can use creams based on polyphenols, or even with the addition of olive oil.
Drinks
The tea, coffee and cocoa is probably the greatest amount of polyphenols in the diet, as they are formed during fermentation and roasting.
Chlorogenic acid and other active ingredients in coffee may reduce the risk of developing type 2 diabetes, several types of cancer, cardiovascular disease, Alzheimer's disease and Parkinson's disease. Tea is also rich in catechins with similar properties.
There also can be attributed to red wine - a product with the highest content of flavonoids, which are capable of increasing life expectancy.
Are there any contraindications?
Of course, it is not necessary to completely change your diet to eat only polyphenol. Excessive consumption may have a negative effect on your body's health:
Isoflavones may affect the biosynthesis of thyroid hormones and estrogen activity. If you experience problems with an imbalance of hormones, with the diet you need to be careful. It is also worth remembering that the excessive consumption of polyphenols can aggravate anemia in those who do not eat meat and meat products.
Precautions need to consume polyphenols in situations when you uses blood thinners and NSAIDs, such as heparin, diclofenac, ibuprofen and aspirin.
How many polyphenols need to consume?
Due to their diversity and complex biochemical processes is not possible to identify the precise dosage, however, scientists have identified a simple scheme to achieve a positive effect. Suffice it to adhere to the policy of "5 a day" to get the maximum benefit and not harm their health. This means that in the day you should eat 5 servings of fruits, vegetables, or nuts to get their dose of polyphenol.