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Polyphenols: What They Are and Why You Need to Be Eating Them
What are polyphenols? Polyphenols are natural compounds that occur in many fruits, vegetables, and herbs. Chemically, they have multiple phenol rings, which informs their name. Many polyphenols are potent antioxidants that protect our tissues against toxins. Types of Polyphenols Tens of thousands of polyphenols have been identified. They’ve been broken down into three major groups: Flavonoids Flavonoids make up roughly 60% of all polyphenols. Flavonoids are found in fruits (especially concentrated in berries), vegetables, many medicinal herbals, and even dark chocolate. Phenolic Acids Phenolic acids comprise approximately 30% of all polyphenols. Examples of phenolic acids are lignans and stilbenes, which can be found in fruits, vegetables, seeds, and whole grains. This class includes polyphenolic amides, such as the avenanthramides in oats and capsaicinoids in chili peppers. Other Polyphenols There are many other types of polyphenols, such as ellagic acid in strawberries, resveratrol in red wine, and curcumin in turmeric. Polyphenols have been extensively investigated for their numerous health benefits. Benefits of Polyphenols Polyphenols may help prevent blood clots and lower blood sugar levels. Some polyphenols function as antioxidants and can help protect against the harmful “free radicals” that can damage cells. Others are thought to help reduce the risk of serious heart issues. Polyphenols may promote the healthy growth of beneficial gut bacterial, which may aid the digestion process. Certain polyphenols may also promote healthy brain function, which can aid with concentration, learning, and memory. Polyphenol-rich Foods Since they’re abundant in plants, polyphenols can be found in many foods. Although the list of polyphenol-rich foods is extensive, here are just a few examples in a handful of categories: Fruits Apples Berries: blueberries, blackberries, cranberries, raspberries, strawberries CherriesCitrus: oranges, grapefruit, lemons Grapes Kiwis Peaches Plums Vegetables Artichokes Asparagus Broccoli Carrots Cauliflower Onion: red and yellow Spinach Legumes Black beans Tempeh Tofu Soy: milk, yogurt White beans Lentils Nuts and Seeds Almonds Chestnuts Hazelnuts Flax seeds Pecans Walnuts Other Dark chocolate, not chemically processed Ginger Oats Oils: olive, rapeseed Spices: basil, cinnamon, cloves, cumin, parsley, oregano, rosemary, sage, thyme Teas: black, green, white Vinegar Polyphenols in Supplements Though maintaining a diet rich in polyphenol foods is a good place to start, taking supplements with high-quality, ethically sourced polyphenol substances is a great way to ensure you get the full benefit of these plant-based compounds. At BrainMD, we’re proud to offer many potent and pure polyphenols in our supplements. 6 Powerful Polyphenols Found in BrainMD Supplements Cocoa Flavanols The cocoa flavanols are a family of flavonoids concentrated in the cocoa bean. They are abundant in cocoa powder that hasn’t been bleached or chemically processed. Cocoa flavanols have been thoroughly researched and found to promote healthy blood pressure, and blood flow to the brain. You’ll find generous amounts of cocoa flavanols in Brain in Love dark chocolate bars.* Curcumin Curcumin is an umbrella name for the three active curcuminoids of the turmeric root: curcumin, demethoxy-curcumin and bis-demethoxycurcumin. Modern science has established the powerful antioxidant effects of these non-flavonoid polyphenols and their benefits for healthy inflammatory response. Curcumin has a myriad of clinically proven actions, including benefits to memory and mood. Efficacious doses of curcumin can be found in Brain Curcumins.* Ginkgo Flavonols Ginkgo biloba has been a medicinal treasure for thousands of years, and a dietary supplement for over half a century. The leaves of ginkgo yield several flavonols, which together with beneficial terpenes from the leaves are made into a standardized dietary supplement ingredient. This powerful antioxidant is best known for its capacity to improve circulation and enhance memory and concentration. Experience the benefits of standardized Ginkgo Biloba Extract in Brain & Memory Power Boost.* Green Tea Catechins A staple in Asian cultures, green tea (Camellia sinensis) promotes blood vessel health and blood flow to the brain. The four main active catechins extracted from green tea leaves are potent antioxidants that can help reduce the production of free radicals in the body and help preserve healthy functioning of the brain and other organs. Boost your body’s natural defenses with the green tea catechins in Focus & Energy.* Pycnogenol Pycnogenol® is a complex mix of proanthocyanidins and other flavonoids found to have exceptionally powerful antioxidant properties. Intensive clinical research has established its benefits for memory, attention, and other higher brain functions in kids as well as adults. BrainMD’s standardized polyphenol extract comes from the French maritime pine (Pinus pinaster) and is authentic Pycnogenol®, not an imitation. Get an effective dose of Pycnogenol® extract in Attention Support.* Resveratrol Resveratrol is a stilbene polyphenol, with a molecular shape that influences cell signaling and communication. Clinical studies indicate that this plant nutrient can help improve heart and blood vessel function, promote healthy blood sugar utilization, and improve word recall. A generous 75-milligram dose of resveratrol is offered in Bright Minds Memory Powder.* Eating plenty of fruits and vegetables, as well as taking the above supplements, can help ensure you’re getting sufficient polyphenols in your diet.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Go walNUTS For Your Brain’s Health
The incredible health benefits of walnuts have been making us nuts…in a good way. We owe our thanks to Mother Nature for giving us one of the best foods for our brains and longevity. It is no coincidence that brain shaped foods can provide optimal brain benefits. In fact, walnuts have almost twice as many antioxidants as other commonly consumed nuts such as almonds, peanuts, and pistachios. They are packed with a high concentration of DHA (a type of Omega-3 fatty acid) and polyphenols. Polyphenols play an important role in fighting free radicals and cancer cells, and protecting your cardiovascular system. Omega-3’s are known to be one of the fundamental building blocks of the brain, critical for brain health in both infants and adults and have been studied to boost mood and improve cognition. In fact, in a recent study done by the University of New Mexico, they found that supplementation with walnuts seemed to have the ability to improve mood in healthy, non-depressed males. Women, you are not left out on the benefits of these little gems. A study in 2009 was done by Harvard where they studied 140,000 women over a ten-year period. They reported that the women who ate walnuts regularly trimmed their risk for developing type 2 diabetes up to 24% compared to those who ate them only on rare occasion. More Amazing Benefits Not only are walnuts inexpensive, convenient and packed with brain-benefits, they are also full of high-quality protein, vitamins, minerals, dietary fiber and can fall into a dairy-free, gluten-free, or a Mediterranean diet. If you are worried about the fat content of nuts or that they will cause weight gain, fear no more. Nuts contain healthful polyunsaturated and monosaturated fats, rather than saturated fats found in foods like butter. Plus, being protein and fiber packed, walnuts keep you full for longer periods of time, so you won’t be swayed to snack on unhealthy snacks that often cause unwanted or unintentional weight gain. You Don’t Need to Go Crazy The best part about all of these amazing characteristics of walnuts: you only need around 7 a day to reap all the health benefits they can offer! That’s right, you don’t need to go crazy, spending a fortune on your groceries and incorporating walnuts in bulk into every single meal. Just a handful each day will get you the benefits you want! Here are a few of Tana’s delicious recipes to include some walnuts into any meal, even dessert! Of course, we always love throwing a few on top of our salads for a quick and easy way to get our walnut fix. Tana’s Apple Cinnamon Crisp Sunrise Grainless Granola Happy Brain Halibut with Pesto Cream Sauce Find more great recipes from Tana for your brain-healthy life in The Brain Warrior’s Way Cookbook.
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