From pomegranates to green tea, polyphenols slow down the ageing process. Learn how they work and the best sources.
Anti-ageing isn’t just a trend—it’s a science-backed approach to maintaining health and vitality for longer. Polyphenols, naturally occurring plant compounds, could play a key role in this. From pomegranates to green tea, these antioxidants not only help delay visible signs of ageing but also protect the body from chronic inflammation and cellular damage. Discover how polyphenols can slow the ageing process and which foods are rich in these powerful compounds.
At a Glance
Polyphenols are antioxidant and anti-inflammatory plant compounds found in foods like fruits, vegetables, tea, and nuts. They protect the body from free radical damage, supporting heart, metabolic, immune, and brain health.
A polyphenol-rich diet can lower the risk of diseases such as heart disease, diabetes, neurodegenerative conditions like Alzheimer’s, and even cancer. They also positively impact gut health and immunity.
Different polyphenols have unique effects. While food sources are generally safe, caution is advised with polyphenol supplements, as high doses can cause nutrient deficiencies or other side effects.
Have you ever heard of resveratrol? It’s a polyphenol—a natural compound known for its antioxidant and anti-inflammatory properties. It’s increasingly found in skincare products these days.
Resveratrol is also the reason why the belief that a daily glass of red wine is healthy persists—though many experts now see this as a myth. The benefits are largely negated by the harmful effects of alcohol.
But let’s set aside that debate for now. Polyphenols, including resveratrol, are natural compounds found in many plant-based foods, known for their antioxidant and anti-inflammatory properties. They are part of a group of substances called secondary plant metabolites and play a crucial role in protecting the body from free radicals, which are produced through environmental factors or the body's natural metabolism.
Polyphenols are a subgroup of antioxidants, but not all antioxidants are polyphenols. Antioxidants come in various forms, including vitamins (such as vitamin C and E), minerals (like zinc and selenium), and plant-based compounds—polyphenols being one of them.
That means: Polyphenols are specific antioxidants found in plants, where their primary function is to protect the plant from environmental stressors. Examples of polyphenols include flavonoids, phenolic acids, and lignans, which are found in foods like berries, green tea, and red wine.
Many plant-based foods are excellent sources of polyphenols. Here are some of the most valuable ones:
Polyphenols are often responsible for a food’s vibrant colours and distinct flavours. Whether bitter, sharp, or aromatic, foods rich in polyphenols are always a healthy choice.
Numerous studies highlight the health benefits of a diet rich in polyphenols. Here’s a brief overview of how polyphenols can support your health:
Polyphenols act as antioxidants, neutralising aggressive chemical compounds known as free radicals. These free radicals can form in the body due to UV exposure, environmental toxins, or even through the body’s normal metabolic processes.
Free radicals are highly reactive and can damage any biomolecule they encounter, including DNA. This damage can impair cellular function and even lead to the development of cancer cells. Polyphenols help by reacting with free radicals themselves, neutralising the threat.
Certain polyphenols have additional effects. For example, capsaicin’s effectiveness against migraines is due to its interaction with specific pain receptors. Epicatechin in green tea activates insulin receptors, while lignans from flaxseeds mimic the effects of natural oestrogen in the body.
Polyphenols can sometimes have negative effects. Tannins, which are found in foods like tea, cocoa, stone fruits, berries, and legumes, can inhibit the absorption of copper, zinc, and especially iron from the gut.
This only becomes a concern when tannins are consumed in large quantities, something that’s unlikely with a typical diet. However, those who drink large amounts of tea and suffer from iron deficiency may want to limit tea consumption and avoid drinking it with meals.
When it comes to polyphenol supplements, caution is advised. Overdosing can lead to issues like liver damage. There are no official guidelines for polyphenol intake yet, but studies suggest that a typical diet provides around 900 mg per day, with some variation depending on the country and culture.
Polyphenols are a diverse group of over 8,000 compounds. They fall into four main categories, each with distinct chemical structures:
Every day, small amounts of damage occur in our bodies, often due to free radicals or chronic inflammation. While these individual damages may seem minor, over time, they accumulate and become noticeable as the signs of ageing.
Polyphenols can’t stop ageing entirely, but their antioxidant and anti-inflammatory properties help slow the process. By reducing oxidative stress and inflammation, polyphenols support healthy ageing and promote well-being into older age.
M. Rudrapal et al.: Dietary Polyphenols and Their Role in Oxidative Stress-Induced Human Diseases: Insights Into Protective Effects, Antioxidant Potentials and Mechanism(s) of Action. Frontiers in Pharmacology (2022)
https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.806470/full
C. Del Bo et al.: Systematic Review on Polyphenol Intake and Health Outcomes: Is there Sufficient Evidence to Define a Health-Promoting Polyphenol-Rich Dietary Pattern? Nutrients (2019)
https://www.mdpi.com/2072-6643/11/6/1355
Additionally, specific polyphenols have targeted health effects. For instance, quercetin, found in cranberries, may help alleviate bladder infections, while capsaicin from chilli peppers can aid in managing migraines.
