What Foods Are High In Resveratrol?



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How to Boost Your Intake of Polyphenol Antioxidants

Polyphenols have recently been termed “lifespan essentials”, and they actively work in the body to prevent certain disease mechanisms from occurring.Polyphenols are antioxidants from plant foods that work in the body to enhance health in complex ways, and as such they are not simply antioxidants.Their specific health-promoting actions are still being actively researched, and it is generally recognized that they can reduce the risk factors for cardiovascular disease and basically help to protect many body systems from the risks or ravages of many types of chronic disease.It is possible that the health promoting effects of polyphenols are not due to their antioxidant qualities, but rather because they help control blood sugar spikes after meals.Boosting one's intake of polyphenols on a daily basis is easy to do, and can be a tasty, gourmet adventure.

Steps

  1. Eat and drink polyphenol-rich foods throughout the day.Maintain high levels of polyphenols in your body and bloodstream throughout the day! Eat and drink the polyphenol-rich foods that are described below every few hours. Blood levels of polyphenols will peak soon after they are consumed, then decrease as they are metabolized or excreted from the body. Some polyphenols will not be absorbed into the bloodstream, but will merely pass through the digestive tract. These polyphenols are very important as well because they may help to prevent colon cancer and such diseases.
  2. Eat lots of unrefined fruits, vegetables, whole grains and legumes.Refining of foods removes polyphenols, so eat fresh or freshly cooked fruits, vegetables, whole grains and legumes instead of refined foods and meat products. Polyphenols tend not to be destroyed by moderate cooking or heating, and cooked foods may offer a more bioavailable source of polyphenols. Eat fresh and cooked plant foods.
  3. Choose richly hued fruits, vegetables, and whole grains.Rich colors such as reds and purples or black indicate that plant foods are excellent sources of polyphenols. Choose foods such as blueberries, pomegranates, red grapes, cranberries, and red or purple sweet potatoes. Blueberries as well as foods such as black rice, purple barley, black sorghum, and purple potatoes are sources of anthocyanins, as well as other polyphenols. The compound responsible for the color of turmeric, called curcumin, also happens to be a polyphenol.
  4. Drink polyphenol-rich beverages.Beverages are concentrated, easily absorbed sources of polyphenol antioxidants.
    • Choose fruit juices that do not have added sugar. Pure pomegranate, blueberry, red grape, and unfiltered apple juice or cider are excellent choices.
    • Tea and coffee are very rich sources certain types of polyphenols. Choose caffeinated tea and coffee, as the decaffeination process may remove polyphenols along with the caffeine.
    • Drink red wine and beer instead of other alcoholic beverages. Hard liquor is distilled so essentially does not contain polyphenols. Red wine is an associated with the "French Paradox,"which essentially initiated the discovery that red wine and other plant foods may be very important to health and prevent chronic disease. Red wine is a very rich source of the famous polyphenol Resveratrol, which is present in high concentrations in the skins of wine grapes. For the highest concentrations of resveratrol, choose Pinot Noir wines from colder, damp climates such as New York and Oregon. Resveratrol is formed in large quantities by the grapes in such climates because the resveratrol is needed to protect the grapes from mold in such conditions. Beer is also a great source of polyphenols, and contains a great variety of polyphenols. This is because beer is made with barley as well as hops. Barley provides the majority of the polyphenols found in beer, but hops are an important source of a variety of polyphenols. For the highest concentrations of polyphenols, choose well-hopped bitter beers such as India Pale Ales or dark beers. Dark malt that is used to make dark beers provides melanoidin antioxidants that actually may help to keep the hop polyphenol antioxidants in the beer during the brewing process. Non-alcoholic red wine and beer are also available, and may be a good source of polyphenols as well.
  5. Eat dark chocolate and cocoa powder.Chocolate and cocoa are somewhat refined, but are one of the richest sources of polyphenols. Choose dark, bitter chocolate and unsweetened cocoa. The saturated fat in chocolate should not raise bad cholesterol when consumed in moderation.
  6. Select bitter, astringent, or strongly flavored plant foods.Polyphenols tend to be astringent, bitter or harsh on the palate. Pure pomegranate juice is noticeably astringent. Yellow onions that make you cry are higher in polyphenols than sweet onions. Be sure to choose polyphenol-rich foods that have not been overly sweetened or diluted, as the sugar and other such ingredients can negate the healthy effects of the polyphenols. Unfiltered, astringent olive oils are also great sources of polyphenols.
  7. Shop for produce at the farmers' market or grow your own.Plants raised organically or in more natural conditions can be much higher in polyphenols. An Italian study which found that organic peaches and pears have higher levels of polyphenols than conventional counterparts suggests that the absence of pesticides encourages a stronger antioxidant defense system (i.e. more polyphenols).Plants actually produce polyphenols in order to protect themselves from diseases and pests, especially when grown in less than ideal conditions. And then you eat the plants and the polyphenols protect you!
  8. Look for polyphenols listed on grocery shelves when choosing produce.Many supermarkets actually list certain polyphenols in the produce section for many vegetables, although it is unlikely that the word “polyphenol” will be used. Look for words such as “phenol” and “anthocyanin”. Other healthy plant compounds that are not polyphenols will also be listed, such as the carotenoid lutein. Try writing down these words and then search for them online to determine exactly what they are.
  9. and choose foods with listed polyphenols.Many current food products list polyphenols on their labels. Some polyphenols may be listed as substances such as flavonoids, flavonols, or anthocyanins. Current products such as antioxidant beverages and chocolate specifically list polyphenols and polyphenol flavonols. It is generally not legal for alcoholic beverages in the United States to list polyphenols on the label, although one Oregon winery has listed resveratrol on the label of their 2002 Pinot Noir.
  10. Avoid foods that are sources of free radicals and destroy antioxidant polyphenols.Polyphenols are antioxidants so will essentially be neutralized or destroyed by unhealthy free radicals. It is good that free radicals can be neutralized by polyphenols, but the polyphenols will not be able to act in the body to the extent that is desirable. Therefore, avoid foods that are high in free radicals such as deep fried foods, meats, and refined foods. Be sure to avoid overly cooked or charred meats and chemically treated meats such as bacon. Deep fried foods are notorious sources of free radicals, as the deep frying oil is continuously oxidized as it is heated. The fried food is also cooked at very high temperatures, so more free radicals are formed.
  11. Relax.Your body will use up antioxidant polyphenols faster if you are under stress.

Community Q&A

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  • Question
    Do beets have polyphenols?
    wikiHow Contributor
    Community Answer
    Yes, they do.
    Thanks!
  • Question
    How much pomegranate juice should I drink daily?
    wikiHow Contributor
    Community Answer
    Drinking 8 to 12 oz. of pomegranate juice per day is recommended to reap the most benefits.
    Thanks!
  • Question
    Is it possible to get too much polyphenol antioxidants?
    wikiHow Contributor
    Community Answer
    From fruits, no. If you are taking supplements, follow the label and do not stack.
    Thanks!
  • Question
    Are cranberries and straight cranberry juice good sources of polyphenols?
    wikiHow Contributor
    Community Answer
    Yes. Most of the dark berries are. Just make sure to eat organic, non-processed, no-sugar-added products.
    Thanks!
  • Question
    What are some examples of polyphenol-rich meals?
    wikiHow Contributor
    Community Answer
    For breakfast, eat whole grain granola with nuts and mixed colorful berries and fruits. For lunch, eat fresh mixed vegetable salad and cooked legumes. You can also add steamed broccoli, cabbage or leafy greens.
    Thanks!
  • Question
    Are there any supplements that contain polyphenols?
    wikiHow Contributor
    Community Answer
    There are many supplements that contain one or more polyphenols, and most of those seem to focus on one or two (such as Resveratrol). One notable exception is Shaklee's Vivix, which is a polyphenol blend that includes resveratrol and is claimed to be 10-13x more potent than resveratrol alone. More information on that can be found at Shaklee's website.
    Thanks!
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  • Polyphenols are consumed regularly over extended periods of time to prevent disease.
  • Many compounds such as flavonoids and anthocyanins are polyphenols. Most healthy plant compounds are polyphenols, as the term polyphenol is very general.
  • Polyphenols are still being researched and many have not been discovered and are not fully understood.
  • Do not rely simply on specific measures of antioxidant activity when evaluating the polyphenol content of foods. These measures are not able to measure the actual potential, specific health benefits of specific polyphenols, nor do they specifically measure for polyphenols. They may merely measure simple antioxidants such as vitamin C or Vitamin A.
  • If avoiding caffeine, avoid tea, coffee, and chocolate.
  • Different polyphenols will act differently in the body even though they are essentially all antioxidants.
  • If everything is kept in moderation, it wil be more effective on your health.

Warnings

  • Alcohol can cause health problems. Do not begin drinking alcoholic beverages in order to gain health benefits.
  • Polyphenols are not medications.

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Charlene Carney

Sep 29, 2019

"I'm 65 years old and in reasonably good health, except for my weight. I cannot seem to lose the extra pounds to getto excellent health. I read in a scientific journal about how polyphenols in orange juice can help you protect cells, lose weight, and guard against disease. This led me to wonder how to increase my polyphenol intake naturally. At the end of this rabbit hole I found wikiHow. Not for the first time has wikiHow answered my many questions about many things. Thank you."
Rated this article:

K.F. Finch

May 28, 2019

"I am trying to follow the Paleo way of eating, but without any red meat. I found it confusing, therefore, that itsays to eat fresh grains. But I like the thinking and I am going to adapt this, along with apple cider vinegar. I suffer from GORDS, so I am grateful for any help with this condition."
Rated this article:

Olumide Owolabi

Sep 18, 2019

"I got the real definition of a polyphenol and its usefulness to our body. It also shed more light on the kind offood through which polyphenol can be derived. Finally, it particularly emphasized that polyphenols are good sources of antioxidants. Thank you."

Beverly Bishop

Oct 11, 2019

"This is going to save me money when I buy the items that have the most polyphenols to make our health better. Ihave been researching the benefit of these antioxidants. Knowing the specific fruits and veggies to buy is the savings as opposed to an extract."

Basia Malko

Nov 28, 2019

"I am glad to see a listing of plants and beverages rich in polyphenols. It was important to me to learn that suchfood should be eaten throughout the day and that, if cooked, care should be taken to only cook them gently rather than overcooking. Thanks!"

Ann Kaplan

Oct 31, 2019

"I was researching health benefits of eating onions. Because of this I discovered they contain polyphenols, whichthen led me to researching that and other foods that contain them. Your article showed me I have been eating healthy, which is good."

Sonia Wilson

May 21, 2019

"Just heard about polyphenols and seems a better idea than crazy diets. Instead of paying a fortune for diet foods,why not try these healthy options first? They are things I like anyway, but will eat more of them."

Asa Adinolfi

Aug 14, 2019

"Need to lose weight (belly fat). Gave good information without charging. Less stress. Going to follow and feelbetter, not tired all the time. Thank you."
Rated this article:

Luana P.

May 20, 2019

"I like that the article gave specific foods that contain polyphenals and also that polyphenals are identified asflavonoids, flavonols, or anthocyanins."

Richard Takki

Aug 11, 2019

"Incredibly helpful explanation of phenol and a listing of all foods containing them. Thank you!"
Rated this article:

Denise Thiery

Jul 23, 2019

"Very simple and to the point about polyphenols, what they do, and how to get the most of them."

Marcus Silva

Oct 5, 2019

"It is wonderful that there are still honest sites such as this one. I believe in your site."

Janice Burke

Aug 7, 2019

"Like this article. It set up a natural way to take in food to help with medical needs."

Tara Fatima

Sep 9, 2019

"Learned about benefits and risks of different types of food. An eye-opener. Thanks."

Hansi Jayatilake

Nov 16, 2019

"It helped me understand that I should not restrict all foods and drink green tea."
Rated this article:

Jesse Fuentes

Aug 6, 2019

"Very informative, highly useful, exactly what I was looking for."

Tulsi Dabhi

Aug 4, 2019

"Excellent article. Very well described in a very systematic way."

Linda Van Wert

Nov 3, 2019

"I learned what foods I need to consume in order to gain energy!"

Tara Kelly

Jun 23, 2019

"I needed help to find foods that are healthy. Your info helps."

John Pelotnen

Jan 28, 2019

"Great information. I will start making changes to my diet."

Margaret Barker

Jul 22, 2019

"The information on polyphenols was exceptionally helpful."

Bill Greene

Nov 17, 2019

"This information has changed my life for the better!"

Brenda Dickerson

Jun 13, 2019

"Just to know what is good for my body."

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Date: 09.12.2018, 13:53 / Views: 33254