Professor Tim Spector has shared the one type of vegetable he says is “even better” for you than most thanks to a specific nutrient it contains.
You may not have heard of polyphenols, but they can provide enormous health benefits. They are a type of plant compound with antioxidant properties, and some research has suggested they can protect us from chronic diseases, while experts suggest they can also bolster immunity.
Taking to the Zoe TikTok account, Professor Spector outlined the many benefits of including polyphenols in our diet. “Did you know that some plants are even better for your gut microbes than others?” he began.
Professor Spector explained that polyphenols “[act] as rocket fuel for your microbes, promoting the growth of good bacteria, which are key to your overall health.” He added: “Polyphenols also help to regulate your immunity and reduce inflammation, helping to prevent many chronic conditions.”
Where can you find polyphenols? Dr Spector advises reaching for “darkly coloured and bitter-tasting vegetables” which he says are “packed with polyphenols.”
According to HealthLine, polyphenols may lower blood sugar levels, may reduce the risk of heart disease, could lower the risk of blood clots, and can even protect against conditions such as cancer, although more research is needed to determine their efficacy.
“Research consistently links diets rich in plant foods to a lower risk of cancer, and many experts believe that polyphenols are partly responsible for this,” the website states.
“Polyphenols have strong antioxidant and anti-inflammatory effects, both of which can be beneficial for cancer prevention. In humans, some studies link high blood markers of polyphenol intake to a lower risk of breast and prostate cancers, while others find no effects. Therefore, more studies are needed before strong conclusions can be made.”
There are four types of polyphenol. Flavonoids are the most common, accounting for around 60% of all polyphenols. These are found in apples, onions, red cabbage and dark chocolate.
Another 30% of polyphenols are grouped under the term ‘phenolic acids’. These can be found in coffee and cereal grains.
Chilli peppers and oats contain polyphenolic amides, while the fourth group, ‘other polyphenols’, include “stilbenes in grapes and berries, resveratrol in red wine, ellagic acid in berries, curcumin in turmeric, and lignans in flax seeds, sesame seeds, and whole grains,” HealthLine states.