What is the benefit of increasing polyphenols to your diet for mental health?
In this article, we will explore the mental benefits that can be gained by consuming more polyphenols in your diet. We will focus on polyphenols, their impact on mental health and how you can begin to incorporate them into your daily diet.
Why polyphenols are important for mental health
They are micronutrients we absorb from certain plant foods. These foods are packed full of antioxidants that can improve digestion, diabetes, weight loss, and other health issues. Recent research has shown that they have a positive effect on the brain.
In a study published in The American Journal of Clinical Nutrition, researchers found that polyphenols may reduce your risk of mental disorder. It is because of their antioxidant and anti-inflammatory properties, which may protect against oxidative stresses and inflammation that are associated with neurodegenerative disorders such as Alzheimer's or Parkinson's.
Get Started with More Polyphenols in Your Diet
It's not difficult to incorporate more polyphenols in your diet. Start by identifying food sources that are rich in polyphenols. These foods include dark chocolate, berries, walnuts, soy and whole grains.
It's also important to know that polyphenols' quality and amount can differ depending on how the food is prepared and the source of the foods. Polyphenols can be degraded by cooking methods like boiling and frying.
Polyphenols in Foods
- The blueberries are known for having high levels of antioxidants. They also have a polyphenol type called anthocyanins.
- Green tea is a good source of flavanols, a type of polyphenol known.
- Dark chocolate is rich in flavanols which are linked with improved brain functions.
- Red wine contains resveratrol. This polyphenol may have several health benefits.
- Almonds and flaxseeds are particularly high in polyphenols.
- Spinach is rich in polyphenols and flavonoids, as well as phenolic acid.
- The black olives are rich in tyrosol - a polyphenol.
- Cloves are a rich source of polyphenols.
- Soybeans: high in isoflavones (a polyphenol type with estrogenic effects).
- Whole grains are rich in polyphenols.
Other Tips to Boost Your Polyphenol Intake
Consider eating foods that are rich in polyphenols to reap maximum mental benefits. You will get more polyphenols as well as other nutrients. Whenever possible, consume the whole fruit, as processing may reduce polyphenols. Consider pairing them with healthy oils to boost absorption.
Conclusion
Conclusion: Adding more polyphenols to your diet may offer mental health benefits. They can protect against neurodegenerative disorders and reduce the risk of mental disorders. We can improve not only our physical health, but also our mental wellbeing by consuming polyphenol-rich food.
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