7. May Prevent Neurodegeneration
Our brains and cognition are subject to degeneration just like the rest of the body. Consuming foods with neuroprotective properties can help prevent and slow the progression of degenerative conditions like dementia and Alzheimer’s disease.
As previously discussed, polyphenols have wonderful anti-inflammatory effects and also reduce oxidative stress associated with free radicals – both of which contribute to neurological degeneration (26).
Multiple studies over the last few decades confirm: individuals with polyphenol-rich diets show less cognitive impairment and have a much lower risk of developing Alzheimer’s disease or dementia.
This does not mean that the cognitive benefits are only long-term; on the contrary, one will experience improved learning and memory in a matter of weeks (27,28,29).
The same studies found that those who supplemented with polyphenol rich grapes, blueberries, green tea, or similarly beneficial foods experienced improved mood and decreased blood glucose levels.
As with most plant-based clinical studies, there is some conflicting data. Most of this has to do with the type of polyphenol used in the study. They have, however, led to other discoveries: one such study found that polyphenol-rich diets increased brain-derived neurotrophic factor (BDNF). BDNF is absolutely vital to the areas of the brain that control memory, learning, and high-level thinking (30).
8. Lower Cholesterol
High cholesterol is considered one of the major risk factors for cardiovascular disease. When too much LDL (bad) cholesterol builds up in your blood vessels, it can lead to heart attacks, stroke, loss of circulation, and ultimately death. HDL (good) cholesterol helps by keeping LDL in check, removing the excess and keeping your veins and arteries from clogging up.
High triglyceride levels also contribute to heart disease, though through a different mechanism.
Polyphenols have been shown to significantly reduce both triglyceride levels and LDL levels in obese and overweight individuals (one of the highest risk groups for heart disease) (31). At the same time, polyphenols help boost HDL cholesterol levels.
Cocoa polyphenols seem to be the most effective of those studied. If you’d rather stick to fruits, deep-colored berries will also do the trick (32).
9. Contribute to Healthy Weight
Given all of the above listed benefits, It should come as no surprise that polyphenol-rich foods can also help you lose and maintain a healthy weight.
A recently released massive study of nearly 125,000 people found that individuals with higher intake of polyphenol-rich food had much better body compositions and lower weight than those who didn’t (33).
Noting that this is a correlation and not necessarily a cause – it still makes sense. Polyphenol-rich foods would give you a variety of fruits and vegetables that are also high in fiber and low in glycemic index.
Some polyphenol foods help prevent weight gain, like green tea.
In fact, consuming green tea daily may help reduce overall food intake, increase your metabolism, and help prevent free radical damage and inflammation – all of which contribute to a healthy body composition (34).
In a separate meta-analysis on the weight loss benefits of green tea, researchers found that those who drank green tea consistently for 12 weeks lost an average of 2.2 lbs (without changing anything else) and were able to keep the weight off in the long run (35). That’s a huge win!
10. Help Control Blood Sugar
We’ve touched on this one briefly in a few other sections – polyphenol-rich diets are associated with a markedly lower risk of diabetes.
In an analysis of several studies with over 250,000 participants, the risk of type 2 diabetes was 9% lower in those who ate polyphenol-rich diets compared to those with the lowest intake of polyphenols (36).
Furthermore, not all of these foods were considered truly low-carb: blueberries, pears, apples, and other fruits work remarkably well in these diets due to a combination of the polyphenols (which help prevent inflammation) and the high fiber content in fruit (which slows the digestion of the sugars, preventing a high insulin spike).
It is theorized that polyphenols encourage insulin production and early release of insulin, improving insulin sensitivity (37). For those with insulin resistance, such a mechanism of action is incredibly important as it may help prevent the onset of type 2 diabetes.
Some of the best foods to help naturally lower blood glucose levels are olive oil, green tea, ginger, blackberries and strawberries, cinnamon, oregano, and rosemary. (38,39,40)
If you have diabetes, insulin resistance (pre-diabetes) or type 2 diabetes, incorporate these and other high-fiber, low-GI foods into your diet. Coupled with proper exercise, you may be able to prevent (or reverse) your condition.
11. Healthy Bones
Inflammation and oxidative street impact more than your joints and muscles – they have an effect on bone health as well (41).
Diets rich in polyphenols consist of a variety of fruits and vegetables with countless other beneficial nutrients, some of which are critical for bone growth and remodeling after damage.
Polyphenols are also associated with enhanced bone formation and decreased bone density loss, in addition to their antioxidant and anti-inflammatory properties (42).
Oxidative stress from free radicals can interfere with the healing and remodeling processes, which makes it even more important to consume polyphenols. As an antioxidant they act as an electron donor, preventing free radicals from taking electrons from healthy cells – which in turns disrupts the healing process.
As for inflammation, think of it this way: if your bones are damaged or beginning to lose some of their density, your body needs to fix it. However, if there is a more immediate need in the form of inflammation elsewhere, then your body will prioritize accordingly. If the bone repair/maintenance is put on the back burner enough, then osteopenia and osteoporosis are more likely to occur.
Polyphenols are found in most healthy foods. Chances are, you’re already eating large quantities of them every day. And if you’re not, you’ll