Food for Mood Focus: Polyphenols
Managing oxidative stress and inflammation is crucial for maintaining optimal brain health and preventing mental health issues. This is because oxidative stress and inflammation create a hostile environment for brain cells, which can lead to cellular damage, impaired function and increasing the risk of certain disorders.
It should be noted that oxidative stress and inflammation in the body can be triggered by various factors, some within our control and some outside of our control. Some common factors include environmental pollutants, including air pollution and heavy metals, poor diets including trans fats, chronic stress, sedentary lifestyle, smoking, and excessive alcohol consumption. Prolonged exposure to these factors can lead to cellular damage and is associated with various health conditions, including neurodegenerative disorders and mental health issues. Implementing lifestyle changes, such as maintaining a healthy diet, regular exercise, and avoiding harmful habits, is crucial for reducing oxidative stress and inflammation, promoting overall well-being.
Now, let me introduce Polyphenols! Polyphenols are naturally occurring compounds found in plants that can have a positive impact on mental health. They act as antioxidants in our bodies, which means they can protect our cells, including brain cells, from damage. By reducing oxidative stress, polyphenols can help improve our mood and reduce symptoms of anxiety, distress and depression. Additionally, some polyphenols can enhance brain function by improving cognitive abilities and memory.
Polyphenols they can neutralize harmful free radicals in the body, making them a powerful anti-oxidant. Free radicals are molecules that can damage cells and contribute to the development of chronic diseases such as cancer, diabetes, and heart disease.
In addition to their antioxidant properties, polyphenols have also been shown to have anti-inflammatory effects. Inflammation is a key factor in many chronic diseases, including depression and reducing inflammation in the body can help improve overall health.
Studies have also suggested that polyphenols can have cognitive benefits, including improving memory and cognitive function. Adding polyphenols into your diet can be easy and delicious. Some examples of high polyphenol containing foods include:
Berries (such as blueberries, strawberries, and raspberries) and cherries
Apples
Dark chocolate
Green tea
Red grapes
Coffee
Broccoli
Spinach
Nuts (such as almonds and walnuts)
Olive oil
Aim to incorporate some of these foods daily for best results by building snacks and meals around these foods. An easy way of remembering which foods are rich in polyphenols are foods that are dark red or purple. This also includes beets, red cabbage and red onions. Polyphenols are a nutrient highlight to potentially help you manage oxidative stress and inflammation to manage mind and body wellness.
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Sources:
Manach, C., et al. (2004). Polyphenols: food sources and bioavailability. The American Journal of Clinical Nutrition, 79(5), 727-747.
Orhan, I. E. (2016). Polyphenols in human health and disease. Academic Press.
Krikorian, R., et al. (2010). Blueberry supplementation improves memory in older adults. Journal of Agricultural and Food Chemistry, 58(7), 3996-4000.
DISCLAIMER: This blog and website it to be used for information only and to not intended to diagnose, treat or prevent any illness or condition. Individuals who read this content must take responsibility for their own health and wellness.
