Gabriel Cousens
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 Extra Virgin olive oil does contain polyphenols that give some antioxidant protection. However, most plant foods are rich in polyphenols and provide more polyphenols per calorie than olive oil. For example, an 11-calorie serving of green leafy lettuce gives you the same amount of polyphenols (30 mg) as 120 calories of olive oil. Another group of researchers studied 200 men using three different olive oils for three weeks; one of the oils was Extra Virgin, the other two were not, and low in polyphenols. |
Mike Adams, the Health Ranger
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 Scientists at the Food Composition Laboratory, Beltsville Human Nutrition Research Center are currently developing new methodology for the accurate measurement of polyphenols in foods.
Polyphenols can be classified as non-flavonoids and flavonoids. The flavonoids quercetin and catechins are the most extensively studied polyphenols relative to absorption and metabolism. |
Dr. Steve Blake
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 Certain polyphenols inhibit the bioavailability of iron. Many polyphenols such as flavonoids do not inhibit iron absorption. Only the polyphenols with gallic acid, which are often found in tannins, have been found to interfere with iron absorption. Iron absorption can be reduced by drinking beverages with tannic acid, such as wine, tea, or coffee during or within two hours of a meal. Spices such as oregano can also reduce iron absorption. Vitamin C greatly reduces the inhibiting effects of oxalates and tannins. |
Michael T. Murray and Michael R. Lyon
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 In addition to its caffeine content, the catechins or polyphenols in green tea also exert a thermogenic effect. Both green tea and black tea are derived from the same plant, Camellia sinensis. The difference between green and black teas results from the manufacturing process. Green tea is produced by lightly steaming the fresh-cut leaf. Steaming prevents enzymes in the tea leaves from converting the beneficial polyphenols. To produce black tea, the leaves are simply dried and the beneficial polyphenols are allowed to oxidize and form larger complexes, known as tannins. |
The Editors of FC&A
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| The reason could be powerful antioxidants called polyphenols.
"This study provides direct evidence that tea polyphenols may act as chemopreventive agents against gastric and esophageal cancer development," suggests one of the researchers, Mimi C. Yu. Green tea seems to have the most polyphenols, with oolong and black tea close seconds.
Strawberries. These mighty morsels are packed with vitamin C. Not only can this nutrient kill H. pylori, it's also an antioxidant that sweeps away the free radicals left in the bacteria's wake. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 YOU Tip: Go Grape. The polyphenols in Concord grape juice stimulate endothelial cells (the cells that line blood vessels) to release NO, which not only helps protect against cardiovascular disease but helps maintain healthy blood vessels and adequate blood pressure. Only juices with high levels of polyphenols have the beneficial effect, and that depends on the type of grape used and how it's processed.
YOU Tip: Ask for a Quicker Picker Upper. The rise of Viagra-like drugs has basically made most other erection treatments obsolete (see box on page 239). |
Mike Adams, the Health Ranger
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| Food sources rich in polyphenols include onion, apple, tea, red wine, red grapes, grape juice, strawberries, raspberries, blueberries, cranberries, and certain nuts. The average polyphenol / flavonoid intake in the U.S. has not been determined with precision, in large part, because there is presently no U.S. national food database for these compounds. (USDA scientists and their colleagues are in the process of developing a database for foods rich in polyphenols.) It has been estimated that in the Dutch diet a subset of flavonoids (flavonols and flavones) provide 23 mg per day. |
Michael T. Murray and Michael R. Lyon
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| To produce black tea, the leaves are simply dried and the beneficial polyphenols are allowed to oxidize and form larger complexes, known as tannins.
Green tea is one of the most important health promoting beverages you can drink. Regular green tea consumption is linked to a reduced risk for heart attacks and strokes as well as most forms of cancer, particularly breast and prostate cancer. The health benefits of green tea are due to the presence of molecules known as polyphenols or catechins, the most active of which is epigallocatechin gallate (EGCg). |
Brigitte Mars, A.H.G.
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 Of the three most common types of tea— black, green, and oolong—green tea contains the most polyphenols, at about 15 to 30 percent by weight. About half of that is epigallocatechin gallate (EGCC). But black and oolong teas are not far behind.
Tea's polyphenols, especially EGCG, are recognized as antioxidant. They prevent free-radical damage and have even been found to lower levels of free
The essential oil is used in perfumery. The growing and dried plant is used as an insect repellent. |
Michael T. Murray and Michael R. Lyon
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| Steaming prevents enzymes in the tea leaves from converting the beneficial polyphenols. To produce black tea, the leaves are simply dried and the beneficial polyphenols are allowed to oxidize and form larger complexes, known as tannins.
Green tea is one of the most important health promoting beverages you can drink. Regular green tea consumption is linked to a reduced risk for heart attacks and strokes as well as most forms of cancer, particularly breast and prostate cancer. |
Michael T. Murray
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 Steaming prevents the enzymes from converting polyphenols, so oxidation does not take place.
The major polyphenols in green tea are flavonoids, the most active of which is epigallocatechin gallate (EGCG). In addition to serving as direct antioxidants, green tea polyphenols may increase the activity of antioxidant enzymes in the small intestine, liver, and lungs. |
Elaine Magee
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 How could polyphenols protect against Alzheimer's disease? The development of the disease isn't fully understood, but some researchers believe it's related to a buildup of plaque from deposits of a protein called beta-amyloid. The antioxidant properties of polyphenols may help protect brain cells from the damage and death from oxidative stress associated with these deposits. |
| POLYPHENOL FAMILY
Polyphenols are the mother of all phytochemical families, containing a whopping 2,000-plus compounds. polyphenols give many fruits and vegetables their blue, red-blue, or violet colors. This amazing family is basically divided into two subgroups, phenolic acids and flavonoids.
Phenolic acids include, among others, ellagic acid, found in raspberries and strawberries (and other fruits); p-Coumaric acid, in citrus fruits; and resver-atrol, in red grape skins, wine, and nuts. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| Green tea has been shown to have the highest content of polyphenols, which are chemicals with potent antioxidant properties (believed to be greater than even vitamin C). They give tea its bitter flavor. Because green tea leaves are young and have not been oxidized, green tea has up to 40 percent polyphenols, while black tea contains only about 10 percent. Another interesting note: Green tea has one-third the caffeine of black tea. |
Dr. Steven R. Gundry
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 The active ingredients in cocoa mimic the bitter polyphenols found in green tea and coffee, but all are completely inactivated by milk. That's why only very dark chocolate, as indicated by 70 percent or more cocoa content, has a beneficial effect. Raw cocoa beans and non-Dutch processed cocoa also contain these polyphenols. You can add them to coffee to make mocha or even vegetable smoothies, stir-fries, and sauces. The ancient elixir of the Incas and Aztecs, mole sauce, was based on cocoa. |
Gabriel Cousens
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| For example, an 11-calorie serving of green leafy lettuce gives you the same amount of polyphenols (30 mg) as 120 calories of olive oil. Another group of researchers studied 200 men using three different olive oils for three weeks; one of the oils was Extra Virgin, the other two were not, and low in polyphenols. The scientists found that the Extra Virgin had better heart health effects, including higher HDL cholesterol levels and less oxidative stress. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 The polyphenols act as antioxidants that protect the body from the negative effects of free radicals and help prevent oxidative damage. polyphenols are antibacterial and antiviral, and also play a role in preventing cell mutation.4 They are active agents in helping reduce the risk of cancer, osteoporosis, and stroke. At the same time, they can help lower blood pressure, promote heart health, and even play a role in preventing damage to your skin from the sun's ultraviolet rays. |
Jonny Bowden, Ph.D., C.N.S.
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 The Most Important Flavonoid
In the coloring of fruits and vegetables there are thousands of molecules known collectively as polyphenols. One particular class of these polyphenols is called flavonoids. And the most abundant, most bioavailable, and most studied of these flavonoids is a compound called quercetin. Apples are a significant source of quercetin, which has quite a resume of health benefits. |
David Winston, RH(AHG), and Steven Maimes
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 Biochemical Plant Compounds in Adaptogens Triterpenoid Saponins
Current research indicates that plant compounds with adaptogenic properties seem to fall into two classes—terpenes and polyphenols. polyphenols include substances called flavonoids, and many of these compounds have antioxidant properties. The terpenes are the largest group of secondary metabolites and enable plants to prosper in their specific environment. The triterpenes include saponins, and within the saponins is a particular class called triterpenoids. |
Steven V. Joyal
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 An organ located behind the lower part of the stomach that manufactures insulin (made by beta cells), glucagon (made by alpha cells), enzymes that aid in digestion, and other substances, peripheral neuropathy: Nerve damage that most often affects the feet and legs, causing numbness, tingling sensation, and/or pain, phenotypic nutrition: The use of specific nutrients that have specific, known biochemical and genetic effects to help prevent disease, polyphenols: Substances found in many plants. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Spinach provides your body with a rich infusion of SuperNutrients including lutein/zeaxanthin, beta-carotene, plant-derived omega-3 fatty acids, glutathione, alpha lipoic acid, vitamins C and E, the B vitamins including thiamine, riboflavin, B6, and folate; minerals including calcium, iron, magnesium, manganese, and zinc; various polyphenols, and betaine. That's a pretty impressive array of nutrients for a simple, delicious leaf. And, in fact, it's only a partial list of the nutrients in spinach. |
The Editors of FC&A
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| Along with great taste, chocolate also comes crammed with antioxidants called polyphenols.
Chocolate's polyphenols, similar to those found in vegetables and tea, can help your heart by preventing oxidation of LDL cholesterol. LDL cholesterol can harm your arteries when it becomes oxidized.
Here's another bonus that comes with eating chocolate. Cocoa and chocolate contain fats from cocoa butter. These fats are mostly stearic triglycerides, which are harder to absorb than other fats. That means they pass right through your body and have almost no effect on your cholesterol. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Their unique combination of vitamins, minerals, plant sterols, protein, polyphenols, and healthy fats make them an almost unbeatable ally in your efforts to promote both short- and long-term health. Nuts are also a rich source of fiber. And they are low in saturated fat (less than 7 percent) and high in unsaturated fat (from 40 to 60 percent).28 The fat in nuts is particularly valuable because some of this fat is plant-derived omega-3 fat. This is the same kind of healthy fat discussed above as coming from fatty fish like the SuperFood wild salmon. |
The Editors of FC&A
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| This study provides direct evidence that tea polyphenols may act as chemopreventive agents against gastric and esophageal cancer development," suggests one of the researchers, Mimi C. Yu. Green tea seems to have the most polyphenols, with oolong and black tea close seconds.
Strawberries. These mighty morsels are packed with vitamin C. Not only can this nutrient kill H. pylori, it's also an antioxidant that sweeps away the free radicals left in the bacteria's wake. Plus, strawberries are a low-acid source of vitamin C, so they won't irritate your ulcer. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| What's more, an increasing body of evidence also shows that not only can tea enhance fat burning, but the SuperNutrient polyphenols actually inhibit the storage and accumulation of new fat.9
If mildly increasing metabolism, enhancing fat burning, and decreasing the tendency to store fat isn't compelling enough, another significant role that green tea can play in weight gain or loss is related to its effect on insulin regulation. Insulin is a hormone that in addition to being essential to the regulation and use of blood sugar for energy plays a critical role in fat storage. |
| At the same time, they can help lower blood pressure, promote heart health, and even play a role in preventing damage to your skin from the sun's ultraviolet rays. polyphenols are also powerful anti-inflammatories and we know there's a strong connection between obesity and inflammation: If you are obese your body is inflamed. The piolyphenols fight that inflammation. Other research has shown that the theanine in green tea may play a role in reducing stress,5 which we are learning can be a powerful promoter of weight gain. |
| They contribute too much of the bad—sodium, trans fat, calories—and too little of the good—nutrients, fiber, polyphenols. Unfortunately, these foods are like the Sirens luring Odysseus to the rocks: They're always calling out to us. Ice cream . . . chips . . . cookies! It's very hard to resist them, especially at those low points in the day when you're most vulnerable. You know yourself: Are you really going to ignore the doughnuts at 10:00 p.m. and you're in the mood for some mindless munching? |
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