Polyphenols are plant-derived compounds that play a crucial role in protecting the organism from external stimuli and eliminating reactive oxygen species (ROS). They are beneficial for overall health and can help mitigate non-communicable diseases (NCDs) due to their antioxidant, cytotoxicity, anti-inflammatory, antihypertensive, and anti-diabetic properties¹.

To effectively get polyphenols into your body, consider the following approaches:

1. Consuming Polyphenol-Rich Foods: Eat a variety of fruits, vegetables, teas, and chocolates, which are excellent sources of polyphenols. For example, flavonoids can be found in tea and apples, lignans in flaxseeds, stilbenes in red wine, and phenolic acids in coffee.

2. Incorporating Berries and Dark Chocolate: These foods are particularly rich in certain types of polyphenols, such as flavan-3-ols, which have been associated with cardiovascular benefits.

3. Drinking Green or Black Tea: Both types of tea are rich in polyphenols, especially flavonoids, which offer various health benefits.

4. Using Olive Oil and Red Wine: These contain significant amounts of polyphenols like hydroxytyrosol and resveratrol, respectively, which are beneficial for heart health.

5. Taking Polyphenol Supplements: If you have difficulties getting enough polyphenols from food sources, supplements can offer a concentrated dose. However, these should be taken under professional guidance to ensure they are suitable for your health needs.

Remember, the absorption and bioavailability of polyphenols can be influenced by the food matrix and the gut microbiome. Hence, focusing on a balanced diet with diverse polyphenol sources can optimize their benefits¹.

Footnotes

1. Ananya Rana, "Health benefits of polyphenols: A concise review," PubMed, 2022. ↩ ↩²