Supercharge Your Mitochondria with These Top 7 Polyphenol-Rich Foods
"Mitochondrial biogenesis is the process by which new mitochondria are created within cells. This process is important for maintaining the health of cells and tissues, as well as for supporting cell growth and repair."
-Dr. John Jaques, MD
Polyphenols found in plants and fruits and concentrated into potent extracts have been shown to have powerful therapeutic effects well beyond just neutralizing free radicals.
These components help regulate the intracellular pathways of mitochondrial biogenesis, including maintaining mitochondrial DNA (mtDNA). This is essential for health and survival, as proper mitochondrial function is critical for efficient cell function and hemostasis.
Polyphenol-rich foods likely provide a robust protective effect against many chronic diseases, including inflammation, aging, cancer, metabolic disorders, obesity and diabetes, and neurodegenerative diseases such as Alzheimer's and Parkinson's (1). They've also been shown to have antiviral activity, which can help protect against various infections by boosting the immune system.
Polyphenolic compounds may help prevent and even reverse type 2 diabetes mellitus (T2DM) by inhibiting hA aggregation and modulating oxidative stress, inflammation, and other pathways. These effects likely help to protect or improve insulin sensitivity (2).
There are more than 8,000 polyphenols which can be found in various foods and drinks. Flavonoids, such as quercetin and catechins, are found in fruits. Polyphenolic amides, such as capsaicinoids, are found in chilli peppers. Phenolic acids, such as lignans and stilbenes, are found in vegetables and whole grains. Other polyphenols, such as resveratrol and ellagic acid, are found in red wine and berries (3).
Here's a List of the Top 7 Most Polyphenol-Rich Foods (2):
1 - Dark Colored Berries
Berries are a scrumptious and nutritious way to add
polyphenols to your diet. Chokeberries and elderberries have the highest
polyphenol content, with 1,123 and 870 milligrams per half-cup serving,
respectively.
Other polyphenol-rich berries include blueberries (535 milligrams), blackcurrants (485 milligrams), raspberries, and strawberries (160 milligrams).
Bonus Blueberry Fact:
Eight studies have shown that blueberry consumption or supplementation can improve cognitive performance, particularly short- and long-term memory and spatial memory. In one study, blueberry products also significantly improved positive affect (mood) (8).
2 - Fresh, Organic Herbs and Spices -
Dried Are Good Too
Look no further than your spice cabinet to boost your meal with polyphenols. Along with their high polyphenol content, dried herbs and spices often contain a range of other nutrients like calcium, magnesium, and potassium to boot. The mmmm... seasonings highest in polyphenols include:
· - Cloves
with 542 milligrams per ounce
· - Peppermint with 427 milligrams per ounce
Special note:
Japanese
star anise contains potent neurotoxins that can cause severe physical symptoms,
including seizures, hallucinations, and nausea. Pure Chinese star anise is
typically considered safer to eat. Still, there have been some reports of
allergic reactions to this spice. If you're considering using star anise in
your cooking, speak with your doctor first to ensure it's safe for you (4).
3 - Color-Rich Veggies Mean Polyphenol
Rich-Veggies.
Eat your veggies! It's not just your mom who says so – experts recommend we consume 2.5 to 3 cups of vegetables per day. Why? Because vegetables are packed with polyphenols and antioxidants that offer a host of health benefits. Some veggies highest in polyphenols include:
· A
small artichoke: 260 milligrams
· A
small red onion: 168 milligrams
· Fresh spinach or shallots: 40 grams
So frequently eat from the veggie rainbow to get your fill of polyphenol-rich veggies and enjoy the health benefits!
4 - Organic Cocoa - AKA Chocolate.
To get the most health benefits from cocoa powder, look for raw organic varieties, like organic cocoa powders and especially organic cocoa nibs. Heating and processing can reduce polyphenol, so dark chocolate typically have 249 milligrams per tablespoon. In comparison, milk chocolate has just 35 milligrams.
According to a recent study, raw chocolate may be
packed with more antioxidants than its roasted counterpart. The natural cocoa
beans analyzed contained 484.54 mg (±14.77) of total polyphenols. In contrast,
most roasted samples had half or less of that amount (5).
Also, many processed chocolate products contain very high sugar levels. So you want to avoid highly processed, refined cocoa-containing products, like candy bars, pastries and chocolate drinks. Instead, choose low sugar, high Cocoa containing dark organic bar chocolate. You can also make your own cocoa powder by coffee-grinding organic cocoa nibs - great for cooking and adding it to your morning coffee....mmmm.
5- Polyphenol-Rich Flackseeds also Improve
Digestion.
Flaxseeds are another excellent source of polyphenols that also help Digestion and can relieve constipation. A single tablespoon of flaxseeds contains 229 milligrams of polyphenols, a significant amount. In addition to the polyphenols, flaxseeds are also packed with gut-microbiome-friendly fibre. This combination makes them perfect for adding to cereal, sandwiches, and salads. You can also bake them into bread and other healthy baked goods.
6 - Super and I Mean Super-Green Matcha Tea
Matcha tea (6) is packed with polyphenols. In fact, matcha contains 60% catechin polyphenols – possibly the most potent form of antioxidant known to humans, as or more powerful than Glutathione!
Catechins are known to offer protection against many types of cancer. These super-polyphenols can also help to prevent heart disease, reduce cholesterol, and slow the process of aging.
The most outstanding polyphenol in matcha is EGCG (epigallocatechin gallate). Matcha contains more of this powerful antioxidant than any other food on the ORAC scale (oxygen radical absorbance capacity), which means it's even more effective than other healthy foods like blueberries, pomegranates, and dark chocolate.
Not only that, but EGCG has been shown to effectively reduced cholesterol, protect cells from oxidative stress damage, and is believed to slow the aging process.
So, next time you're looking for a great way to boost your mitochondrial health, reach for a cup of matcha green tea!
7 - Red Wine, Polyphenol-Friend or
Alcohol-Rich Foe?
On the other hand, red wine undergoes fermentation with the skins still intact, meaning that it retains more of the beneficial properties of the grapes.
One way to ensure that your wine is high in polyphenols is to look for wines made from high-altitude-grown grapes. Grapes grown at higher elevations typically have more self-protective polyphenols, which are passed along to the finished product.
So, if you're looking for a wine with an extra nutrient boost, look for the "high altitude" label or choose wines from regions such as Northern Italy, Switzerland, Argentina, or the Maipo Valley in Chile.
Some of the best high-polyphenol, low-sugar wines to try include:
· - Malbec,
· - Merlot,
· - Cabernet
Sauvignon,
· - Zinfandel,
· - Syrah/Shiraz,
· - Sangiovese,
Nebbiolo,
· - Pinot Noir, and Bordeaux.
So next time you're in the mood for a delicious and health-conscious glass of wine, reach for one of these varieties.
But is Drinking Alcohol Always a Healthy Choice?
Well, a major recent meta-analysis (9) clearly suggests that drinking alcohol in moderation (1-2 drinks for women and 2-4 drinks for men) is linked to a lower risk of death from any cause, heart disease, respiratory illness, and suicide included.
Additionally, male drinkers who stick to modest levels of alcohol consumption can expect to live longer (an extra 0.94 years on average) than non-drinkers.
However, drinking more than this amount led to a significant loss of life expectancy (7-10 years on average), especially when drinkers were also tobacco smokers. For these reasons, it is critical to drink responsibly and in moderation.
Further leading Neurologist Dr. Andrew Huberman of the Huberman Lab Podcast recently stated on Twitter that:
"A consistent effect of alcohol is that, even low to modest consumption disrupts the hypothalamic-adrenal axis and predisposes to more stress (lower stress threshold). No judgement on drinking here… but it makes people less resilient overall.Average drink (beer, wine, shot of liquor) in Japan: 7g alcohol, USA: 10g; Russia: 24g. 10-20g/week probably safe for most healthy adults, but no clear benefits post consumption. >20g/week is where negative health effects start to emerge, including neuron loss over time.The idea that ingesting some alcohol is better than none is wrong. Past 2 drinks per week, the negative health effects start to surface. The “red wine as a source of key micronutrients” arguments flop. Do as you like but know what you’re doing. More here:" https://hubermanlab.com/what-alcohol-does-to-your-body-brain-health
So you might want to check out Dr. Huberman's assessment of the research on alcohol consumption before decide to start or continuing regular wine consumption for "health reasons"...
Key Takeaways:
And there you have it – some of the best foods and drinks to incorporate (or not when it comes to wine) into your diet if you're looking to boost your intake of polyphenols. There are plenty of options, from delicious dark chocolate and matcha tea to red wine and flaxseeds. So what are you waiting for? Start incorporating polyphenols into your diet today and enjoy the fantastic health benefits.
- Hope that helps! @YourCoachDavid
Your Coach David is a former Cognitive Behavioral Psychotherapist and Clinical Behavior Consultant turned Certified Stress Management & Sleep Science Coach. He's also an International Sports Science Association (ISSA) Certified Personal Fitness Trainer and Nutritionist.
Sources:
(1) Bioactive Compounds of Food: Their Role in The Prevention and Treatment of Diseases. (2021). Retrieved from https://doi.org/10.1155/2021/4946711
(2) WebMD. (n.d.). Foods High in Polyphenols. Retrieved from https://www.webmd.com/diet/foods-high-in-polyphenols on March 26, 2021.
(3) Patel, R. R., & Kaur, G. (2021). Polyphenols as potential modulators of type 2 diabetes mellitus: A review. Frontiers in Pharmacology, 12. https://doi.org/10.3389/fphar.2021.798329
(4) Quentin, J. (2019, November 27). Star Anise. Retrieved from https://www.healthline.com/nutrition/star-anise#risks
(5) Kane, K. (2018, September 11). Roasting Conditions & Polyphenol Levels. Bean to bar world, research-1. https://beantobarworld.com/research-1/2018/9/11/roasting-conditions-polyphenol-levels
(6) Matchaful (2019). Health Benefits. Retrieved from https://www.matchaful.com/pages/health-benefits
(7)Tennant, R. (2021). Plant Paradox Diet: Wines High in Polyphenols. Retrieved from https://humanfoodbar.com/plant-paradox-diet/wines-high-in-polyphenols
(8) Travica et al. (2019). The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials. Retrieved from https://pubmed.ncbi.nlm.nih.gov/30999017
(9) Liu, Y., et al. (2022). "The effects of
modest drinking on life expectancy and mortality risks: a population-based
cohort study." Scientific Reports, 12 (7476).
https://www.nature.com/articles/s41598-022-11427-x#Sec3
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