Health
The power of polyphenols for vibrant health after 50
Getting older may be unavoidable, but ageing well? That’s totally achievable, especially if you know this very tasty secret.
By Sarah Coleman
Getting older might be inevitable, but feeling older? That’s up for negotiation. One of the secret weapons in the fight for better ageing could be hiding in your fruit bowl… or your wine glass. Meet polyphenols – natural compounds found in foods like berries, dark chocolate, and red wine (yes, really!) that may help you stay sharp, strong and glowing as the years roll on.
Here’s how these plant-powered goodies could support your health and the tastiest ways to add more to your plate.
Polyphenols made simple: benefits, best sources and how to use them
Polyphenols are compounds found in many fruits, vegetables, and other plant-based foods. In the life of the plant, they act as a defence mechanism against environmental stressors such as pests and UV rays, and when we eat these foods, we also benefit from their protective properties.
When you eat foods high in polyphenols, only a small amount is absorbed in your gut due to their large size. They are mostly processed by the microbes in your gut (gut microbiome) into new compounds your body can use. These new compounds are often anti-inflammatory and antioxidant.
Furthermore, polyphenols foster a healthy gut microbiome by promoting the growth of beneficial bacteria while inhibiting harmful ones. This balance is crucial for overall health, as it can enhance digestion, boost the immune system, and reduce the risk of chronic diseases associated with getting older, such as diabetes and heart disease.
Research on polyphenols' health benefits is still emerging. To date, cocoa and extra virgin olive oil are the only foods approved for health claims linked to their activity.
The link between healthy ageing and polyphenols
Research suggests that consuming a diet rich in polyphenols may have numerous benefits for our health as we get older.
Heart health
Polyphenols are linked to better cardiovascular health. They may help improve the health of blood vessel walls and support how our body produces and uses energy (metabolic health), both of which are essential for maintaining a healthy heart and circulatory system as we age.
Brain health
Some studies show that polyphenols might also help you maintain healthy brain function as you age. For example, flavonoids, a type of polyphenol found in berries and cocoa, have been associated with improved memory and slower cognitive decline in older adults.
Antioxidant protection
As we age, our bodies become more vulnerable to oxidative stress, which can contribute to various age-related diseases. Polyphenols, with their antioxidant properties, may help fight this.
Inflammation control
Chronic low-grade inflammation, or “inflammaging,” is a hallmark of ageing. Polyphenols have anti-inflammatory effects, which could help alleviate age-related inflammation.
Weight management
Maintaining a healthy weight can become more challenging as we age. Some research suggests that polyphenols play a role in weight management, supporting metabolic health and preventing conditions such as type 2 diabetes and obesity.
Top foods packed with polyphenols
Polyphenols are naturally abundant in a variety of plant-based foods. Here’s a list of some of the best sources:
1. Berries (blueberries, strawberries, raspberries)
2. Cocoa and dark chocolate
3. Red wine (in moderation)
4. Green tea
5. Extra virgin olive oil
6. Nuts (especially walnuts and almonds)
7. Herbs and spices (cloves, star anise, oregano, thyme, rosemary and turmeric are good sources)
8. Tofu, tempeh, miso
9. Whole grains
10. Raisins
10 ways to include more polyphenols in your diet
Incorporating polyphenol-rich foods into your diet doesn't have to be complicated. Here are some simple ways to boost your intake.
1. Add a cup of green tea, black tea or coffee to your day
2. Snack on a handful of berries and nuts, or add to cereal, yoghurt and smoothies
3. Add fresh herbs to your salads and as garnishes to cooked meals
4. Spice up your meals and experiment with spice-rich curries
5. Use extra virgin olive oil in your cooking and salad dressings
6. Choose a mix of coloured vegetables when making meals - eat the rainbow!
7. Enjoy a square of dark chocolate as an occasional treat
8. Include whole grains in your meals
9. Boost the flavour of your meals with herbs and spices
10. Explore a Mediterranean-style diet or other Blue Zone-inspired eating pattern - they are naturally abundant in polyphenols
Foods vs supplements
Eating polyphenol-rich foods as part of a balanced and varied diet, such as the Mediterranean or a traditional Asian diet, should pose no problems. On the other hand, you should approach supplements containing concentrated polyphenols with caution. They may interact with prescription and non-prescription drugs. For instance, some polyphenols can affect blood clotting, which could concern people on blood-thinning medications.
As with most things, moderation is key. While polyphenols offer health benefits, consuming them in excess doesn't necessarily lead to better outcomes.
It's important to remember that polyphenols are just one piece of the healthy ageing puzzle. A balanced diet, regular physical activity, adequate sleep, social engagement, and many other factors also contribute to a long healthspan. It's best to consult with a healthcare professional before making significant changes to your diet, especially if you have existing health conditions or are taking medications.
Feature image: iStock/knape
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