Polyphenols: yet another reason for enjoying 10 Veggies + Fruits daily...

ines871 Posts: 1,283 ✭✭✭✭✭

Poly who? you ask. ok, Science in 1 minute: https://www.youtube.com/watch?v=gSGrOQIdi4M

A word to the wise: Eat real food, limit to 1-2 meals daily, mostly brightly colored veggies & fruits. Why ?

They are rich sources of polyphenols: Poly means many, & phenolic acids include red fruits, black radishes, onions, & spices, etc. The second broad group are the flavonoids, including isoflavones found in soy, anthocyanidins found in berries & wine, flavones found in herbs, flavonols found in broccoli, tomato & tea, flavanones found in citrus fruits & juices, and flavan-3-ols found in cocoa, tea & wine. Finally, there are resveratrol and stilbenes from wine and nuts, curcumin in spices, and lignans in flaxseeds. - So what do they do?

  1. Prevent platelet clumping
  2. Improve artery (endothelial) function
  3. Improve arterial flexibility
  4. Lower cholesterol
  5. Lower blood pressure
  6. Improved/longer life span Yes!

Top sources: Cloves, Star anise: (Organic clove/star anise tea is a powerful option). Cocoa powder, Mexican oregano, dried Celery seed, Black chokeberry, Dark chocolate, Flaxseed meal, Black elderberry, Chestnut, sage, rosemary, spearmint, thyme, capers, basil, & curry. - BUT, No one is going to eat 100g of the above at once, yikes!

Okay, just for you these you can love:

1. Black elderberry

2. Black chokeberry

3. Black currant

4. Highbush & lowbush blueberry. Organic Wild blueberries have 60x more Anti-oxidants

6. Globe artichoke heads

7. Sweet cherry

8. Strawberry

9. Blackberry

10.You can find 90 🤩 more!

Source: Pérez-Jiménez, J., Neveu, V., Vos, F., & Scalbert, A. (2010). Identification of the 100 richest dietary sources of polyphenols: An application of the phenol-explorer database. European Journal of Clinical Nutrition, 64.

Remember, your body craves foods that give your cells LIVE information... 🤗



  • ines871
    ines871 Posts: 1,283 ✭✭✭✭✭
    edited March 2020

    of course you want proof ? ...

    In recent study of 500+ Europeans, healthier arteries were found in those who ate raw vegetables; & avoided high-fat dairy products. Consumption of fresh fruit, wine and avoidance of high-fat dairy products was also associated with less inflammation (less aging) in the same people.

    In over 34,000 post-menopausal women, intake of flavonoid-rich foods such as apples, pears, grapefruit, strawberries, red wine & a little chocolate was associated with a lower risk of heart disease and all-cause deaths.

    The evidence for the heart benefits for foods rich in polyphenols comes from hundreds of studies. One example published last year was a large study in Europe reporting that a higher intake of polyphenols, particularly stilbenes from grapes and nuts and lignans from flax, was associated with a longer life span.

    Question: How many of the ^ Lovable-fruits, incldg. also Cherries, onions, & Oranges do you already grow? - Want some help choosing? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/

    We have black currants, 4+ different varieties of Blueberries, Cherries, Strawberries, Blackberries etc.

  • drpclarke
    drpclarke Posts: 53 ✭✭✭

    I actually have of these plants either planted in my greenhouse or my orchard. I am starting a nursery business focused solely on edible plants. I read David The Good's book on starting a nursery and I was hooked. I want to help teach people to grow their own food.

  • shllnzl
    shllnzl Posts: 1,816 ✭✭✭✭✭

    I am trying to eat more of the above, and doing better with time.

    I am drawn to the colorful fruits and vegetables, so I have an edge with this process.

  • dipat2005
    dipat2005 Posts: 1,225 ✭✭✭✭

    I am so grateful I live in the Willamette Valley here in Oregon. Long growing season. There are plenty of fruits and vegetables in the spring and summer here and at the various farm stands in the areas. There are also Farmer's Markets.