What are they?
Polyphenols constitute a group of chemicals that have phenol grouping in their structure and can be divided into curmarinas, liginins, stilbenes (resveratrol), chlorogenic acid and flavonoids. Still within flavonoids we find anthocyanins, proanthocyanidins, catechins, flavonols, flavones, flavanones.
What are polyphenols for?
They are compounds produced in plants with the function of protecting them against ultraviolet radiation, the attack of insects and infections. While in the human body plays strong antioxidant and anti-inflammatory potential that aid in the prevention of diseases.
How do polyphenols work?
These act in a systemic way depending on their source and the dose consumed. For example, anthocyanins have been associated with diabetes control by protective action to pancreatic cells. In addition, the polyphenols present in blueberry juice regulate the intestinal microbiota and promote the growth of bifidobacteria that aid in the health of the gastrointestinal tract.
Do you lose weight?
Overweight and obesity promote a state of chronic inflammation of low degree. Therefore, the anti-inflammatory and antioxidant action of polyphenols act positively in weight loss aiding in the deinflammation of the body.
Food sources
These chemical compounds are found mainly in fruits and plants. For example, green tea, red onion, spinach, orange, grapefruit, rosemary, blackberry, honeyseed, turmis, blueberry, strawberry, peach, apple, cocoa powder, bitter chocolate, coffee, wine, carrot, tomato, cinnamon and garlic, among others.
When do you need to supplement?
Supplementation in the sports field with 300 mg of polyphenols offered 1 to 2 hours before exercise can improve sports performance in endurance athletes. Another suggestion is supplementation with 1000 mg of polyphenols for 3 days in the pre-exercise period has the ability to improve muscle damage induced by exercise.
Reference
Reading suggestion:
Polyphenols: what is its role in health?
C. Santos-Buelga (2021). Polyphenols and Human Beings: From Epidemiology to Molecular Targets
. Molecules (Basel, Switzerland)
, 26
(14), 4218.
