Many studies and health experts highlight the immense benefits of consuming plant-based foods. Every fruit, vegetable, and even the smallest herb offers unique flavours, compositions, and nutritional advantages. Following a simple, balanced diet that includes minimally processed, local, and seasonal foods is a straightforward approach to achieving good health. Additionally, understanding the components of your food can empower you to make healthier choices. One remarkable micronutrient found in various plant-based foods is polyphenol.
What Are Polyphenols And Why Do We Need Them?
Polyphenols are beneficial for individuals across all age groups. According to celebrity nutritionist Lovneet Batra, polyphenols can enhance digestion, support brain function, regulate blood sugar levels, and protect against serious conditions such as blood clots, heart disease, and certain cancers.
Rich in antioxidant properties, polyphenols are also helpful for skin health. Several studies have shown that many polyphenols, especially flavonoids, possess potent anti-inflammatory properties and can regulate immunity.
Heart And Skin-Health Benefits Of Polyphenols
Heart Health: According to a study published in the journal Nutrients, polyphenols such as resveratrol, epigallocatechin gallate (EGCG), and curcumin have been acknowledged for their beneficial effects on cardiovascular health, while some have also been shown to be protective in ageing.
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Skin Health: Various polyphenols have also shown efficacy against different types of skin and hair diseases, according to a study published in the journal Molecules. Based on their anti-inflammatory and immunomodulatory effects, natural polyphenols are used to treat a variety of skin diseases.
Here Are 15 Polyphenol-Rich Foods For Your Pantry:
Incorporating polyphenol-rich foods into your diet is an excellent way to boost health. Some of the top sources include:
- Green tea
- Apples
- Cherries
- Berries
- Eggplants
- Spinach
- Yellow chillies
- Mushrooms
- Onions
- Cocoa powder
- Dark chocolate
- Cloves
- Peppermint
- Turmeric
- Hazelnuts
5 Polyphenol-Rich Recipes To Try At Home
Add these simple and delicious recipes to your routine for a polyphenol boost:
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1. Stir-Fried Mushrooms
Saute mushrooms with garlic, olive oil, and a pinch of turmeric, salt, and pepper for a quick, tasty, and nutrient-packed dish.
2. Berry and Spinach Smoothie
Blend spinach, blueberries, strawberries, banana, almond milk, and chia seeds to create this healthy, antioxidant-rich drink.
3. Dark Chocolate and Walnut Bites
Mix melted dark chocolate, walnuts, oats, cocoa powder, and honey. Shape these into small bites and let them set in the refrigerator. Enjoy in moderation.
4. Turmeric Ginger Tea
Boil water with turmeric, grated ginger, and a pinch of black pepper. Strain and serve with lemon and honey for enhanced taste and health benefits.
5. Amla Chutney
Blend amla with mint, coriander, green chillies, and salt to make a tangy, polyphenol-rich chutney.
Choosing polyphenol-rich foods in your daily diet is an easy and delicious way to boost your well-being.