Healthy nutrition contains more than just vitamins and minerals
A healthy diet contains important vitamins and minerals that are essential for our bodies' proper functioning. However, less well-known are the health-promoting effects of so-called phytonutrients ("phyto" [Greek] = plant or vegetable). They are found primarily in fruits and vegetables, but also in nuts, seeds, and grains.
Phytonutrients are considered secondary plant substances, meaning they are not essential nutrients. In plants, they serve as defenses against diseases, pests, or predators and regulate growth. They also determine the color and flavor of plants.
What phytonutrients are there?
Phytonutrients can be divided into different groups, of which carotenoids and polyphenols are the best known. Beta-carotene and astaxanthin are well-known carotenoids, while resveratrol, quercetin, flavanoids, and tannins are the best-known representatives of polyphenols.
Polyphenols neutralize free radicals
Polyphenols have a rather complex structure and exert powerful antioxidant properties in the body. The main effect of polyphenols is therefore to neutralize free radicals and reduce oxidative stress. In this way, polyphenols can counteract cell damage, which in turn has a positive effect on the aging process and overall health.
In addition to their antioxidant properties, polyphenols also have anti-inflammatory effects and support the immune system. They also stimulate fat burning and contribute to maintaining healthy blood vessels. Each polyphenol has its own unique profile.
What polyphenols are there and what do they contain?
Polyphenols are found in many different plant foods. They are primarily found in fruits and vegetables, but also in green tea, cocoa, and nuts. Red wine (tannins) and dark chocolate (catechins) also contain polyphenols, but should not be the sole source of polyphenols in the interests of a balanced diet. Some of the best-known polyphenols are:
- Resveratrol: Found primarily in red grapes, wine, peanuts, and berries; known for its antioxidant and anti-inflammatory properties. As a nootropic, resveratrol is also said to have a brain-activating effect.
- Quercetin: belongs to the flavonoid group and is found in onions, apples, berries, grapes, citrus fruits, kale, and tea. Quercetin has antioxidant and anti-inflammatory effects and, as a senolytic, is said to have a positive effect on degenerative aging symptoms.
- Catechins: Found primarily in cocoa, but also in green tea, apples, and berries. They also have powerful antioxidant properties associated with various health benefits. Epicatechin is also associated with positive effects on blood vessels.
- Anthocyanins: These pigments are responsible for the red, purple, and blue colors in fruits and vegetables, such as blueberries, raspberries, cherries, red grapes, beets, and purple potatoes. They have antioxidant and anti-inflammatory properties. A positive effect on glucose metabolism and a protective effect in type 2 diabetes have also recently been described.
This list is, of course, not exhaustive, and there are many other polyphenols with different properties. You'll best benefit from their health-promoting effects by eating a varied diet with a variety of polyphenol-rich foods. To obtain the greatest possible variety of polyphenols, it's recommended to eat fruits and vegetables in all colors of the rainbow.
Organic is better
The amount and type of polyphenols in foods can also vary depending on ripeness, growing conditions, and processing methods. Since phytonutrients (and thus also polyphenols) are important in plants for defense against diseases, parasites, and pest infestation, among other things, they are mainly found in the skins and outer layers of fruits and vegetables. Generally, plants today contain fewer of these phytonutrients than the original plants. Organically grown fruits and vegetables are far less contaminated with pesticides and contain more secondary plant compounds than conventionally grown foods and can therefore be considered more beneficial to our health.
Dietary supplements with polyphenols
Despite a varied, plant-based diet, the optimal amount of polyphenols for the health-promoting effects can often not be achieved because foods no longer always contain the same amount of phytonutrients as before. Therefore, supplementing the diet with polyphenols in concentrated form can be sensible and beneficial.
At Allvital, we offer you various combinations of dietary supplements with phytonutrients and polyphenols, which can be selected and combined according to your individual needs. Green Tea Complex contains the highest amount of polyphenols per daily intake, combined with four amino acids and betaglucans to create a harmonious blend. Nutrigreen contains a balanced composition of phytonutrients in a vegetable powder blend, to which quercetin is added as an additional polyphenol. The polyphenols in Galactose Plus consist of grape seed extract and green tea extract, combined with galactose and the well-known adaptogens ashwanganda and ginkgo biloba. Furthermore, polyphenols, particularly flavanoids, are contained in Phytoalexin Complex, a concentrate of fruit and fruit peel concentrate from citrus fruits, grapes, and winter squash.
