Longevity is a trending topic that has become increasingly popular in light of recent events. Many people who want to live a long and healthy life naturally adopt the lifestyle habits of people who live in areas of the world where people live the longest. One way to help yourself live longer is to fill your kitchen with foods that are rich in antioxidants.
What are Polyphenols?
Secondary metabolites are compounds that are not essential for the plant’s survival, but they provide the plant with protection from predators, parasites, and disease. Polyphenols are a type of secondary metabolite found in many plant foods. The food that they eat has been linked to good health outcomes like a reduced chance of getting cardiovascular disease, diabetes, and cancer, as well as better neurodegenerative outcomes. The main sources of caffeine are coffee, tea and chocolate. Fruits are also a great way to get polyphenol components, and berries are especially tasty. Polyphenol uptake could be increased in a number of ways, and healthier polyphenol-rich foods could be produced with specific compositions to target specific health effects.
Processing methods for polyphenol-enriched products
For centuries, human subjects have been altering their food’s polyphenol composition through processing. Fermentation and roasting are two processes that have long been used to influence the polyphenol composition and potential bioactivity of tea, cocoa beans, and grapes. For example, the characteristic orange-brown theaflavin products are formed from flavan-3-ols during black tea processing due to oxidation. Fermentation during wine making often leads to a significant decrease in grape anthocyanins, but can sometimes create unusual anthocyanin derivatives. This is an example of Vitisin A derivatives being formed. This occurs when pyruvate reacts with Vitisin A during red wine production. The pigments that are created from the processalter the color and tone of the wine. Although they are more stable when consumed, it is not as well understood how they are absorbed. Wines made from Salal berries tend to retain their red coloration due to the berries’ high concentration of stable anthocyanin diglycosides.
The simplest way to get polyphenol-enriched products is to add berry juices to juices like orange and apple juices. Adding berry juices, purees, and “wastes” to apple and citrus juices can easily double the polyphenol content and introduce specific, novel polyphenol components, such as anthocyanins or ellagitannins. Research on fruit juices enhanced with black currants or raspberries has shown that they are not less palatable than normal fruit juices, and the added color can make them more acceptable.
One way to consume more polyphenols is to use berry purees instead of clarified juices. The purees also contain non-extractable polyphenols, which are either covalently attached to cell walls or embedded in the tissue matrix. These polyphenols have numerous benefits. The polyphenol content of some foods has been found to be much higher than previously thought. These polyphenols have been referred to as the “neglected and underrecorded polyphenols” because they have been largely overlooked in previous studies.
The benefits of eating foods rich in antioxidants and dietary fiber include increased excretion of lipids, promotion of chemopreventive effects throughout the gastrointestinal tract, encouragement of growth of colonic microbiota, and the release of systemic polyphenol metabolites through colonic degradation.
The addition of pectinolytic enzymes during juicing can result in the release of polyphenols from non-extractable sources, as well as the degradation of flavonoid glycosides.
New methods for extracting and processing polyphenols (e.g. supercritical CO2, pressurised water, microwave-enabled systems, pulsed electric fields, etc.) need to be better understood in terms of their effects on polyphenol content and composition.
Berry wastes or juicing residues could be used to improve nutrient stability in bakery or meat products perhaps through the reduction of lipid oxidation. Natural antioxidants could be used as a replacement for synthetic antioxidants and would provide more polyphenol content and dietary fiber.
Co-administration with other components
How polyphenols are given may affect how stable they are, how much is taken in, and how active they are. Although the serum bioavailability of certain polyphenols are low (e.g. anthocyanins only reach up to μM levels, there is some evidence other components of foods can influence their bioavailability. Co-administration with sugars may influence anthocyanin bioavailability. It was proposed that the sugar content in red grape juice increased anthocyanin uptake in human subjects through enhanced transit through intestinal brush border sodium-glucose-linked transporter 1 and GLUT2 Malvidin glucoside uptake in human subjects was much higher from red grape juice than red wine but in this case the juice had higher original anthocyanin content.
Although the administration of glucose had no effect on the uptake of anthocyanins from blood oranges by rats. This text is discussing a study in which human subjects were given elderberry juice with and without sucrose. The study found that when sucrose was given with the elderberry juice, there was a delayed and reduced amount of anthocyanins in the subjects’ urine, suggesting that sucrose inhibits uptake of anthocyanins. The different effects flavonoid glycosides have on blood sugar levels may be due to the way they affect sugar uptake. These polyphenols are thought to lower blood sugar levels by the same mechanisms.
Other food components can also affect how much polyphenol is absorbed by the body. The uptake of anthocyanins was the same from red wine or its dealcoholized form, but it has been suggested that alcohol increases the uptake of quercetin from red wine.
Polyphenols that are more hydrophobic may be more bioavailable when taken with fats, because they can be absorbed through lipid phase absorption/micellarisation and uptake. This means that although milk proteins reduce the amount of flavan-3-ols that are available to be absorbed by the body, more of them are actually absorbed into the cells lining the intestines. The study found that adding milk to tea does not affect the flavan-3-ols in the serum.
The difference in these results may be because milk proteins bind and protect flavan-3-ols in the gastrointestinal tract, but this does not stop them from being actively taken up.
The amount of specific polyphenols that the body can use may be influenced by the presence of other polyphenols. It has been shown that piperine enhances the bioavailability of curcumin by inhibiting its metabolism in the liver. Some polyphenols can prevent other polyphenols from being metabolized, which could affect how much of the second polyphenol is cleared from the body.
Polyphenols are known to interfere with drug metabolism. Grapefruit polyphenols can make it so that cytochrome P450 3A4 doesn’t work as well, which can raise the levels of some drugs to dangerous levels.
12 foods rich in polyphenols that help to boost longevity
1. Herbs and Spices
The spice rack is actually a good place to get a polyphenol boost. Polyphenols are found in many herbs and spices, including cloves, peppermint, cilantro, sage, rosemary, turmeric with black pepper, ginger, and thyme.
Herbs and spices are great ways to add flavor to your food and expand your culinary horizons. With so many different herbs and spices to choose from, you can create endless possibilities for new and delicious meals. They have also been shown to protect against chronic disease and general inflammation.
2. Dark Chocolate and Cocoa Powder
Cocoa powder and dark chocolate are two of the best sources of polyphenols. Chocolate and cocoa have flavonoids, which are a type of polyphenol. Flavonoids have antioxidant, anti-inflammatory, and anti-carcinogenic abilities. Catherine Perez , MS, RD, LDN, advises that chocolate with at least 70 percent cacao is best for heart health and other benefits.
3. Berries
Fruits like blueberries, blackberries, elderberries, raspberries, and strawberries are all excellent sources of anthocyanins, which are a type of flavonoids that can help protect against oxidative stress, heart problems, and neurodegenerative diseases like Alzheimer’s. Fruits that are both colorful and rich in fiber are a great addition to oatmeal or cereal, yogurt, or a simple dessert. Pairing them with dark chocolate can double the amount of polyphenols you get.
4. Flax seeds
Flax seeds are a popular plant-based source of omega-3 fats, and they are also high in polyphenols. Flax seeds are an excellent source of lignans – a type of polyphenol found mainly in legumes, cereals and other whole grains. Lignans are linked to protection against heart disease, breast cancer and osteoporosis.
Whole flax seeds add a nutritional boost to any dish. They are especially good for topping salads, granola, or yogurt.
5. Olives and olive oil
Olive oil is a key component of the healthy Mediterranean diet and has been linked to a longer life expectancy. Black olives contain twice as many polyphenols as green olives, making them both excellent sources of this nutrient. Olives can be enjoyed by themselves, on top of pasta or salad, or as part of a cheese plate. Extra-virgin, cold-pressed, and organic olive oils are the best quality and will give you the most health-promoting benefits.
6. Whole Grains
Whole grains are a good source of lignans, a sub-category of polyphenols that flax belongs to. Whole-grain flours, breads, pastas, cereals, and rice have been linked to longevity due to their polyphenol content. They are also a good source of plant protein, fiber, B vitamins, and several types of minerals, including magnesium. Try adding cooked quinoa or farro to your salad to make it more filling, use Ezekiel bread for your favorite toast, or experiment with ancient grain flours the next time you bake your own bread.
7. Coffee and Tea
Polyphenols are present in both Earl Gray and coffee. These substances have many health benefits. Coffee and tea are both rich in phenolic acids, while green tea is additionally rich in flavonoids – both polyphenols.
Coffee is also a good source of several vitamins and minerals, including vitamin B5 and potassium, and Dr. Bulsiewicz says it has prebiotics to keep you regular. While there are many benefits to drinking tea, some benefits include supporting cognitive function, strengthening your cardiovascular system, and helping your skin look radiant.
8. Nuts
Nuts provide many nutrients that are beneficial to health, including healthy fats and vitamin E. Phenolic acids are a type of polyphenol found in high concentrations in almonds, hazelnuts, and walnuts.
Scientists have found that eating nuts can guard against heart disease, cancer, gallstones and other inflammations. You can add polyphenol-rich foods to a snack mix with chopped dark chocolate and fresh or dried berries to make a snack that will help you feel more awake and alert. Dr. Bulsiewicz enjoys using them as a salad topping.
9. Red Wine
One type of alcohol that is supported by research for positive health outcomes is wine, especially red wine. Resveratrol is a type of polyphenol that has been linked to a number of benefits. This plant compound has many benefits including being antifungal, antibacterial, and full of antioxidants. It also helps to reduce inflammation and has been shown to protect against tumors and cancer. Try Cannonau wine for a longevity boost – it has two to three times the polyphenol content of other reds.
10. Red onions
A study published in 2020 in the Journal of Agriculture and Food Chemistry found that onions offer antioxidant, anti-inflammatory, and cardiovascular-boosting properties. If you like red onions, there are a few different ways you can use them in your cooking. You can add them to your guacamole, pickle them to use in salads and sandwiches, or use the skins to make stock.
11. Tempeh
More and more people are turning to tempeh as a source of plant protein because it is so versatile and has many health benefits. Tempeh is a good source of isoflavones, which are compounds found in soybeans that have beneficial effects on blood vessels and cells. Isoflavones are also antioxidants. Fermented foods are great for gut health, and tempeh is a great pick because it’s high in fiber. Tempeh can be used in a variety of dishes, such as vegan bacon, bolognese sauce, or stir-fry.
12. Apples
Although berries tend to be associated with antioxidants, apples actually contain more polyphenols than green tea, red wine, and walnuts. Apples are a great source of antioxidants, containing all categories of polyphenols as well as vitamin C. The research shows that it is better to consume the peel as well, as this is where a large number of flavonoids are found.
Apples seem to have a positive impact on blood vessels, heart, and digestive function, making them a good choice to eat year-round.
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