Polyphenols: what they are and where they are found 🆙

Polyphenols what are they

I polyphenols they are molecules of vegetable organic origin present in many forms and varieties.

Their function within the human body is to help keep human cells healthy through different actions:

> They fight cellular aging counteracting the action of free radicals, which are the result of the natural process of cellular metabolism and which lead to oxidation and premature cell death;
> like polyphenols in plants they perform the function of protection from external agents, even in the human body they are antiinflammatory e antivirals;
> contribute tocell apoptosis, which is a normal mechanism of the abnormal and defective cells of the organism that leads them to "commit suicide" because they do not respond to the original DNA;
> they fight the vascularization of abnormal cells produced by the body;
> they regulate the absorption and storage of cholesterol in the blood, and therefore allow to act on the health of the circulatory and cardiovascular system;

Some polyphenols have action on metabolism, as they inhibit the storage of fat in cells and increase basal metabolism.

Main types of polyphenols

Phenolic compounds are divided into different classes according to their chemical structure.

Le main classes of polyphenols useful for health I'm:

> Phenols: phenolic adics are present in small fruits, and therefore in seeds, berries, berries, plums, cherries, blueberries, green tea, black tea, broccoli and olive oil;
> flavonoids: anthocyanins present in citrus fruits, berries, onions, legumes, red grapes, green tea, parsley and dark chocolate (minimum cocoa 70%);
> flavonoli: including quercetin present in apples, berries, figs, red grapes, onions, broccoli, green leafy vegetables (spinach and salads), and green and black tea;
> catechins: present in apricots, plums, peaches and strawberries, green and black tea, grapes, beans and peas, and cocoa;
> anthocyanidins: in berries and berries, grapes, strawberries, berries, and apples;
> isoflavonoidi: they are present in soy and soy derivatives, and in seeds;
> stilbenes: resteratol is present in red grapes and in wine from red grapes;
> tannins: tannins are mainly present in tea, be it green, black, red or white, in persimmons, blueberries, strawberries and red grapes;
> lignans: lignans are present in seeds, whole grains, pumpkin, peppers, broccoli, garlic, leeks and asparagus;
> cinnarine: present in artichokes and green tea.

Polyphenols: where they are found and how to consume them

Polyphenols are found in many vegetables and a lot fruit, and in other foods such as i semi and Whole grains.

They are more present in the aerial parts of fruits and vegetables, rather than in the stem and root, and more in the peel and in the part of the pulp closest to it.

Polyphenols are found in vegetables from the standout green color and leaf, as well as in fruits with coloring tending to red. Furthermore, the Green Tea it is an important resource of polyphenols, gathering several types of phenolic compounds in a single food. Following the seasonality and choosing colorful vegetables and fruit allows you to fill up on polyphenols and health.

For all these reasons, it is therefore very important to buy when possible untreated products and also consume the fruit peel. For vegetables, some polyphenols become more available after one short cooking in steam and boiling water.

To know the right degree of cooking just look at the color of the vegetable: when the vegetable acquires a bright color it means that it is ready to be consumed, with the possibility of making the most of its beneficial properties. Examples are carrots, crucifers in general, and green leafy vegetables.

Il tea, be it green or white, black or red, it must stay in infusion for at least 7 minutes to release the tannins as well.

Finally, the berries el 'grape they are often treated on the surface, so it would be better to rinse them under plenty of fresh running water before eating them with all the peel.