6 Polyphenol-rich foods that will boost your heart health and skin

Polyphenols

have drawn a lot of interest in recent years because of their possible positive health effects. Polyphenols, which are widely found in food, offer an appealing explanation for the health benefits of fruits and vegetables, which are essential parts of a balanced diet. They are also present in other plant-based foods like tea, coffee, and cocoa, which have only lately been recognized as having potential health benefits. Apart from their many biological benefits, polyphenols have also been linked to a lower risk of cardiovascular disease, metabolic diseases, and several types of cancer according to the study by MDPI Journal.
In addition to improving digestion and supporting brain function, polyphenols can also control blood sugar levels and offer protection against major illnesses like heart disease, blood clots, and some types of cancer. Polyphenols, which are abundant in

antioxidants

, are beneficial for the health of the skin. Numerous studies have demonstrated that polyphenols, particularly

flavonoids

, have strong anti-inflammatory and immune-regulating qualities. Polyphenols, including resveratrol,

curcumin

, and epigallocatechin gallate (EGCG) have been recognized for their positive effects on cardiovascular health, and some have also been demonstrated to be protective against aging, according to a study published in the journal Nutrients. Here are 6

polyphenol-rich foods

you should include in your diet:

Apples

The impact of apple skin on endothelial function was assessed in a recent PubMed study using flow-mediated dilatation of the heart and blood arteries, which allows blood to flow freely and reduces the risk of CVD. The polyphenol known as flavonoid is known to be present in significant concentrations in apple skin as opposed to the flesh. Consuming apple skins instead of apple meat resulted in a significant improvement in flow-mediated dilatation. These findings imply that flavonoids included in apple skin may enhance endothelial function both immediately after consumption and over time.

Berries

Anthocyanin-rich berries, such as raspberries, blackberries, blueberries, and strawberries, help lower inflammation, improve brain function, and prevent heart disease. They guard against inflammation and oxidative stress, which can hasten the onset of heart disease. Consuming more anthocyanins may lower your risk of coronary artery disease, which includes hypertension and heart attacks. Consuming blueberries on a daily basis may also enhance vascular function, which regulates blood pressure and blood coagulation by enhancing the activity of the cells lining blood vessels.

Dark Chocolate

High-quality dark chocolate contains flavonoids, which improve blood flow, reduce blood pressure, and improve cognitive function. Moderate chocolate consumption may lower your risk of diabetes, heart disease, and stroke. Many of the health benefits of chocolate can be negated by its high sugar and calorie content. For optimal advantages, choose chocolate that contains at least 70% cocoa.

Green tea

Flavonoids are naturally occurring plant chemicals that are abundant in green tea. Green tea contains flavonols and catechins, which are a subclass of flavan-3-ols. In addition to being a nutritious and invigorating beverage, green tea includes certain components that may be good for the skin.
The authors of a 2011 study published in the Journal of Nutrition claim that green tea is particularly high in catechins, which are antioxidants that increase blood flow to the skin. Increased blood flow guarantees that the skin cells consistently receive new nutrients and oxygen, promoting the health of the cells.

Turmeric

Curcumin, a powerful polyphenol with high anti-inflammatory and antioxidant qualities that supports joint and brain health, is found in turmeric. Add black pepper and turmeric to improve the absorption of curcumin. Antioxidant, anti-inflammatory, anti-septic, anti-microbial, and anti-cancer are some of its unique active qualities. Experts advise taking turmeric on a regular basis and explain that it can be utilized to increase immunity.

Grapes

The three most prevalent flavonoids in grapes are tannins, resveratrol, and anthocyanins. Resveratrol may help lower oxidative stress and the risk of cognitive diseases including Parkinson’s and Alzheimer’s, as well as protect against some forms of cancer. Grapes may help prevent and treat cardiovascular disease by lowering blood pressure and cholesterol. Grapes may offer protection against age-related macular degeneration, cataracts, and glaucoma.