Fruits, Vegetables and Dietary Polyphenols
What ARE polyphenols anyway? Polyphenols are plant-based chemicals that act as antioxidants. Not only do they help protect the plants that make them – they help to protect human cells against free-radical damage as a dietary component. Polyphenols are a diverse group of compounds and there are thousands of different kinds. They’re found in fruits and vegetables as well as whole grains, nuts, coffee, and tea. The antioxidant activity of fruits and vegetables may help to prevent cell damage that can be a precursor to inflammation and diseases linked with inflammation like heart disease, autoimmune diseases, and cancer.
In this study published in the Journal of Nutrition, researchers measured polyphenol levels in the urine of over 800 older men and women as a biomarker for polyphenol intake. Then they followed them for 12 years. During the 12-year follow-up, they found participants who had the highest polyphenol levels in their urine and consumed more foods rich in polyphenols enjoyed a 30% reduction in mortality relative to those with the lowest intake. What’s different about this study? This approach of measuring urine polyphenol levels rather than asking people about their intake of fruits and vegetables adds credibility to the study.
Another Reason to Eat Fruits and Vegetables
This study adds to the evidence that fruits and vegetables offer protection against common chronic diseases. What research doesn’t show is isolated phytochemicals in supplement form offering the same protection as eating vegetables and fruits in their natural state. Research looking at antioxidant supplements has found no benefits and one study in smokers showed taking antioxidant supplements actually increased lung cancer risk. That’s why it’s better to get polyphenols from natural sources – plant-based foods. The abundance of phytochemicals in plant foods work in synergy with each other to offer their protective benefits. Nature seems to have the ideal formula that man, so far, hasn’t been able to replicate.
There are benefits to choosing a diversity of fruits and vegetables in all the colors of the rainbow since each has its own unique blend of phytochemicals.F or example, red vegetables are rich in antioxidants called lycopenes that are linked with heart and prostate health. Orange ones contain antioxidants like beta-carotene that are important for immune health and healthy vision. Purple ones contain anthocyanins linked with brain health. Green vegetables in the cruciferous family are rich in anti-cancer compounds and help your liver safely break down toxins. Plus, you’re getting vitamins, minerals, and heart-healthy fiber when you eat any of these vegetables and fruits. Good deal, right?
The Bottom Line?
This study adds to the body of literature showing the health benefits of fruits and vegetables. Let produce take center stage on your plate, and use meat as a condiment for some meals. Reconsider whether you need meat at every meal and choose more plant-based protein sources. By doing so, you’ll more easily meet your fiber requirements and add more polyphenols and other phytochemicals to your diet. How many servings of fruits and vegetables have you had today?
References:
Journal of Nutrition, 2013; 143 (9)
National Cancer Institute. “Antioxidants and Cancer Prevention”
Ann Oncol (2010) 21 (1): 166-179.
Mol Nutr Food Res. 2007 Jun;51(6):675-83.
Science Daily. “High Dietary Intake of Polyphenols Are Associated With Longevity”
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