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Polyphenols are natural compounds contained in plants. That is why foods containing polyphenols generally consist of fruits, vegetables, and spices. In the body, polyphenols act as antioxidants that are useful for maintaining a he althy body
Almost most activities in the body, such as the body's metabolism, require polyphenols. The antioxidant properties of polyphenols are also important to prevent cell and tissue damage from the effects of free radicals. Therefore, you need to eat a balanced nutritious diet, including foods that contain polyphenols, to maintain your body's he alth.
Various Types of Foods Containing Polyphenols
There are hundreds of types of natural antioxidants that are classified as polyphenols. Polyphenols can be obtained from certain dietary supplements or foods that contain polyphenols naturally, such as:
Spinach is one of the main sources of polyphenols or natural antioxidants for the body. In addition, spinach also contains lots of fiber and nutrients, such as vitamin A, folate, iron, and calcium.
The high content of nutrients and polyphenols makes spinach good for consumption to prevent damage to cells and body tissues as well as improve digestion, prevent anemia, and reduce the risk of certain diseases, such as diabetes.
The antioxidant content in broccoli is useful for protecting the skin from damage caused by ultraviolet radiation. Broccoli also contains lutein and zeaxanthin which can maintain eye he alth and prevent cataracts.
In addition, broccoli is also good for consumption to maintain brain and heart he alth and reduce the risk of cardiovascular disease and cancer.
Soybeans can be processed into various types of dishes, from boiled soybeans, peanut milk, to tempeh and tofu. Besides being cheap and easy to find, soybeans also have a myriad of he alth benefits.
Soybeans are rich in protein, fiber, iron, calcium, and high polyphenols. Due to the high content of polyphenols and nutrients, soybeans are good for consumption to lower cholesterol, keep blood pressure stable, and reduce the risk of heart disease and cancer.
In addition to soybeans, polyphenols can also be obtained from several other types of nuts, such as kidney beans, walnuts, green beans, and almonds.
The polyphenols in apples are mostly found in the red or green skin.The content of polyphenols, fiber, and various other nutrients in apples, which are also contained in apple cider vinegar, are useful for reducing inflammation, improving digestion, he althy skin, and reducing the risk of heart disease, stroke, and cancer.
The next food that contains a lot of polyphenols is mango. According to several studies, the polyphenol content in mango is quite high and is believed to be able to inhibit the growth of cancer cells.
Nevertheless, mangoes are high in sugar. Therefore, you are not advised to eat too much mango if you have a history of diabetes.
Papaya has a bright orange color and looks refreshing. The color comes from the high polyphenol content. Consumption of papaya fruit regularly is not only good for digestion, but also good for maintaining brain and heart he alth.
Because it is rich in natural antioxidants, papaya fruit is also good for consumption to maintain a he althy body and counteract the effects of free radicals.
Not only from the various foods above, polyphenols can also be obtained from other foods such as dark chocolate (dark chocolate) and fruits such as strawberries, pears, tomatoes, oranges, pineapples, pumpkins, lychees, and grapes. Polyphenols can also be found naturally in certain beverages, such as coffee, black tea, and green or matcha tea.
Various Benefits of Polyphenols for He alth
If consumed regularly as part of a daily diet, foods rich in polyphenols can provide the following benefits:
Prevent blood clots
Blood clots occur when blood platelets circulating in the blood vessels clot. This condition actually helps the body to prevent excessive bleeding when the body is injured or injured.
However, certain conditions, such as elevated cholesterol and chronic inflammation, can trigger the formation of spontaneous blood clots. This can cause blockages in blood flow to certain organs, such as the brain and heart, and increase the risk of heart disease and stroke.
To prevent this from happening, you need to live a he althy lifestyle by regularly exercising, stopping smoking, and eating nutritious foods, including foods that contain lots of polyphenols.
Keeping blood sugar levels stable
Polyphenols can help reduce inflammation in the body. Inflammation is one of the factors that can increase the risk of insulin resistance. Over time, this condition can cause blood sugar to rise and become difficult to control, leading to diabetes.
Current studies show that regularly eating foods rich in polyphenols can keep blood sugar levels stable and reduce the risk of developing type 2 diabetes. However, this needs to be accompanied by a he althy diet and regular exercise.
Maintain brain function and he alth
A study shows that regularly eating foods rich in polyphenols can improve focus and memory and maintain smooth blood flow to the brain. This makes polyphenols good for maintaining brain he alth.
Apart from food, you can also get polyphenol intake from supplements. However, you should consult your doctor first if you want to take polyphenol supplements.
This is so that the doctor can determine how many doses of supplements you need to take according to your body's he alth condition.