If you’re a coffee lover or addict, you’ll be happy to hear that coffee actually contains something called polyphenols. Polyphenols, ultimately derived from plants are known for their antioxidant properties and their remarkable ability to combat cell damage. But they don’t stop there. Apparently, they can also influence our own genes and gene expression. Yes, they’re that powerful.
Here’s what you need to know:
Four Different Types
There is more than one type of polyphenols. Currently, polyphenols can be categorized into four main labels: flavonoids, phenolic acids, stilbenes, and lingans. While there are really more than 500 unique polyphenols, knowing which foods can provide each category is critical.
While it’s amazing there is such a plethora of options when it comes to polyphenols, they have limited bioavailability. This is because they have low water-solubility, and are sensitive to pH levels. In terms of our bodily processes, it is difficult to absorb polyphenols in our small intestines.
The good news is that something called nanoparticles can be used to actually increase this bioavailability. Nanoparticles can be found in bananas, toothpaste and even water!
Inflammation
In a study, researchers tested the effects of green tea polyphenols on rats with inflammation. Rats who were injected with the relevant polyphenols were actually able to keep up with their activities for longer and showed lower levels of muscle damage or inflammation.
In another experiment, researchers found that higher levels of lingans, a type of polyphenol, found in the urine were correlated with reduced levels of measured inflammation. This could be a huge stepping stone to treating inflammation of certain illnesses like heart disease or even cancer.
In regards to heart disease, researchers have also looked into polyphenols that can be found in cocoa, and discovered that consuming cocoa for at least two weeks led to a dramatic decrease in blood pressure!
Obesity and Weight Loss
Trying to solve the obesity epidemic has not been easy. While going on a special diet and exercising is part of the equation, it’s definitely not everything. It seems that polyphenol intake may play a role in body weight regulation.
A study compared the absorption of flavonoids, a type of polyphenol with one’s body mass index (BMI) and waist circumference. Experimenters found that greater levels of flavonoid intake were associated with lower BMI and waist circumference!
Because of these results, we can understand many underlying causes of diseases as obesity increases their chances quite a lot!
Getting Your Daily Doses
One of the best ways to get your hands on good amounts of polyphenols is by eating the right foods that contain good amounts of them. Berries, for example, are a great source of antioxidants and polyphenols and can be integrated as a snack or even as a topping for yogurt. Raspberries have about 215 milligrams of polyphenols while strawberries have 235!
If you’re not into berries, there is still hope. Beans also contain good doses of polyphenols. Black beans, for example, have about 59 milligrams of polyphenols every 100 grams while white beans have about 51 grams. Either way, get a good dose of beans every once in a while!
Last but not least, if you want to get a good dose of polyphenols without thinking too much about what to cook, Codeage has incredibly potent Polyphenols supplement. Made with 16 different polyphenols and botanical extracts, nothing beats this powerhouse! Get yours now.
Written by 𝔖𝔥𝔞𝔯𝔬𝔫𝔢 ℌ𝔬𝔲𝔯𝔦
