Polyphenols exert various protective and rejuvenating effects that contribute to healthier aging and increased longevity, Kimberlain said.
What Are Plant Polyphenols?
Plant polyphenols are natural compounds in fruits and vegetables with antioxidant and inflammatory effects.
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Non-flavonoids, like phenolic acids, are in foods like wild blueberries, coffee, and carrots.
Nutrition experts say eating a diet rich in fruits and vegetables is the best way to get polyphenols.
While polyphenol supplements are available, they may interact with certain medications.
Try eating more whole foods first and talk to a healthcare provider before starting new supplements, Kimberlain said.
Can Polyphenols Help You Live Longer and Healthier?
Multiple studies have shown that plant polyphenols support a longer, healthier life.
A 2023 study published in the journalBMC Medicineassociated eating patterns rich in polyphenols with slower biological aging.
The diet emphasized plant foods and limited processed and red meats.
These findings underscore the importance of polyphenols in both metabolic and brain health as we age, Shai added.
Oxidative stress is a major contributor to aging and age-related diseases.
How Can You Add More Polyphenols to Your Diet?
Current dietary guidelines do not specify how many polyphenols to consume daily for health benefits.
However, adding too much fiber at once may cause gas, bloating, or stomach cramps.
Introduce these high-fiber polyphenol-rich foods to your diet slowly.
Kimberlain said a good rule of thumb is to eat the rainbow and aim for colorful fruits and vegetables.
Most nutrition experts recommend eating more whole foods sources of plant polyphenols instead of dietary supplements.
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Harvard Health Publishing.How to get more fiber in your diet.
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