Time
after time, mothers have insisted and in some cases made you eat your fruits
and vegetables. And for good reasons! Foods high in polyphenols, such as fruits
and vegetables, have been known to demonstrate anti-inflammatory, and
anticarcinogenic properties. Well, recently researchers in Italy have provided
you with another reason to consume and promote foods high in polyphenols, and
that is longevity.
What are Polyphenols?
Taking
you back to the “loved” days of chemistry classes, polyphenols are characterized
by multiple (poly) benzenoid (phenyl) structural units that contain at least
one attached hydroxyl group (-OH) similar to alcohols (“ol” suffix). Polyphenols originate from plant-based foods
such as beans, vegetables, fruits, and grains. Common examples include dark
chocolate (cacao beans), red wine (grapes) and tea (tea leaves). There are more
than 8,000 phenolic compounds identified, most of which are powerful
antioxidants which can neutralize free radicals and reduce inflammation.
Foods to Note
If you
have ever steeped your tea too long (like me), you may notice the added
astringency. This added “bite,” is mostly due to polyphenols. Below I have
provided you with foods and drinks that contain a rich concentration of
polyphenols per serving.
Fruits-
strawberries, apples, cherry, raspberry.
Vegetables-
Spinach, broccoli, red onion.
Seeds- Flaxseed
Nuts- Almonds,
walnuts, pecans.
Beverages- Red
wine, black and green tea, cocoa.
(Of course for those of age, moderate alcohol consumption is
recommended. Meaning two drinks for the gentleman, and one for the ladies)
Dried herbs-
Parsley, rosemary, sage, oregano, basil, peppermint.
Oils- Canola oil,
extra-virgin olive oil.
***It is essential that you talk to a Registered Dietitian
or your physician if you are trying to rebuild your body’s iron stores. Certain
polyphenols such as those found in tea or coffee are known to reduce non-heme
iron absorption.
Longevity and
Polyphenols
Nutritional studies in the past
that have focused on dietary intake of selected foods are mostly limited to the
participant’s memory through questionnaires. That recently changed as researchers
in Italy directly measured the dietary intake of polyphenols using a
nutritional biomarker (urinary output). The research was published in The Journal
of Nutrition, which took approximately 800 men and women ages 65 years and
older and had their total urinary polyphenol (TUP) concentration compared for
12 years. Of the approximate 800 participants, 34% died. The participants who survived
had significantly higher amounts of total urinary polyphenol. (>650 mg/day)
verses participants with lower polyphenol intakes (<500 mg/day). Raúl
Zamora Ros, first author of the study, stated “results corroborate scientific
evidence suggesting that people consuming diets rich in fruit and vegetables
are at lower risk of several chronic disease and overall mortality.” Thus, it
is suggested that those whom consume foods high in polyphenol compounds can be
associated with decreased mortality and increased longevity.
About the Writer
Gavin Van De Walle is an ISSA
Certified Fitness Trainer, a NANBF Natural Competitive bodybuilder, and a dietetic
student at South Dakota State University. Following graduation, Gavin will
pursue his Ph.D. in nutritional sciences while aiming to make a positive impact
on the over well-being and nutritional status of the American people along the
way.
References
1. Universidad de Barcelona (2013, October 9). High dietary intake of
polyphenols are associated with longevity. ScienceDaily. Retrieved
October 12, 2013, from http://www.sciencedaily.com/releases/2013/10/131009111025.htm
2. R. Zamora-Ros, M.
Rabassa, A. Cherubini, M. Urpi-Sarda, S. Bandinelli, L. Ferrucci, C. Andres-Lacueva. High
Concentrations of a Urinary Biomarker of Polyphenol Intake Are Associated with
Decreased Mortality in Older Adults. Journal of Nutrition,
2013; 143 (9): 1445 DOI:10.3945/jn.113.177121
3. Wardlaw, Gordon M., and
Carol Byrd-Bredbenner. Wardlaw's Perspectives in Nutrition.New
York: McGraw-Hill, 2013. Print.
