Polyphenols: Effects, Occurrence And Health Value

Polyphenols are plant substances that are said to have health-promoting effects. We will tell you whether this is true and which foods contain polyphenols.

What are polyphenols?

Polyphenols are among the secondary plant substances: These are colourants, odors, and flavors in plants that we absorb through fruit, vegetables, and grain, among other things. Science is intensively researching the importance of these substances for humans. Polyphenols in particular are said to have a protective effect against certain types of cancer, and they are also said to have an immune-boosting and antioxidant effect. A preventive effect can be proven in experiments, but since nutrition is complex and polyphenols, antioxidants, and other ingredients can influence each other, no recommended intake can be made. However, there is no doubt that polyphenols are healthy when consumed as part of a balanced diet.

Polyphenols in olive oil: proven valuable

The group of polyphenols includes phenolic acids, flavonoids, and many other substances contained in various foods. Important polyphenols in olive oil are hydroxytyrosol and its derivatives. The European Food Safety Authority (EFSA) has even approved a health claim for these substances if the oil contains at least 5 mg of these polyphenols per 20 g. Then the manufacturers can advertise with the health-related statement that the polyphenols in their olive oil help to protect the blood lipids from oxidative stress. This in turn reduces the risk of deposits in the blood vessels, which can ultimately lead to heart attacks. The health claim tells you whether the olive oil of your choice has a high polyphenol content.

Which foods are rich in polyphenols?

In addition to olive oil, there are many other foods on the hit list of foods rich in polyphenols, for which, however, no specific health claims are permitted. These include:

• Berry
• nuts
• cocoa and chocolate
• red and white wine
• apples
• coffee and tea
• Spices
• whole grain products

The content of the secondary plant substances in these foods depends on the variety – with regard to polyphenols in apple varieties, for example, the old apple varieties are healthier than the new ones. How much the body can absorb from the polyphenols in these foods is also very different in practice. So the question here is not so much “Black or green tea, which one is healthier?”, but rather it is more important which one to use other substances you enjoy the drinks. According to the German Society for Nutrition (DGE), the bioavailability of the polyphenols in coffee or tea is better if other polyphenols or fat are consumed in a timely manner. Protein and antioxidants from vitamin C or E, on the other hand, can have an inhibiting effect.

In your daily diet, you do not need to take this very scientific approach to the subject of polyphenols into account. Enjoy polyphenols in strawberries, pomegranate, green tea, carrots, broccoli, and many other foods just the way you want!