Episode 193: Polyphenols and the Power of Produce

Have you heard the words polyphenols and antioxidants tossed around but not really sure what they mean? Curious about intolerance of plants and how you can correct this from the root cause? Want to know more about how polyphenols support gut health, detoxification and more? Tune in to hear us highlight the power of produce and how you can pack polyphenol rich foods into your diet to optimize  your intake and reduce oxidative stress!

Polyphenols have demonstrated anti-cancer, anti-oxidant, anti-microbial, and anti-inflammatory properties in human health. In this episode, we highlight the benefits of plants and reasons we find them essential in an optimal diet for whole body health. Learn why organic and sustainable farming increases polyphenol production in plants and what foods have the best bang for their buck (hint: chocolate, wine and coffee make the list!)

Also in This Episode: 

Episode 127: In Defense of Vegetables

What are Polyphenols?

Benefits of Polyphenols

What Creates Oxidative Stress?

How Plant Compounds Influence Gut Health

Beat the Bloat Cleanse

How Polyphenols Support Detox

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How Organic and Sustainable Farming Increases Polyphenols

Abundance Goals for Optimizing Your Intake

2-3 cups of leafy greens (spinach is high)

Citrus peel

Tea 4-5x/wk

Berries

Wine

Dry Farm Wines

What to do if You Don’t Tolerate Plants

Digestaid

GI Lining Support

The Time and Place for Carnivore

Research References in this Episode

Cardona, F., Andres-Lacueva, C., Tulipani, S., Tinahones FJ., Queipo-Ortuno, MI., (2013). Benefits of polyphenols on gut microbiota and implications in human health. J Nutr Biochem, Aug;24(8):1415-22. https://doi.org/10.1016/j.jnutbio.2013.05.001

Marín, L., Miguélez, E. M., Villar, C. J., & Lombó, F. (2015). Bioavailability of dietary polyphenols and gut microbiota metabolism: antimicrobial properties. BioMed research international, 2015, 905215. https://doi.org/10.1155/2015/90521

Ozdal, T., Sela, D. A., Xiao, J., Boyacioglu, D., Chen, F., & Capanoglu, E. (2016). The Reciprocal Interactions between Polyphenols and Gut Microbiota and Effects on Bioaccessibility. Nutrients, 8(2), 78. https://doi.org/10.3390/nu8020078

Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009;2(5):270‐278. doi:10.4161/oxim.2.5.9498

Hodges RE, Minich DM. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. J Nutr Metab. 2015;2015:760689. doi:10.1155/2015/760689

Faller, Ana Luisa & Fialho, Eliane. (2010). Polyphenol content and antioxidant capacity in organic and conventional plant foods. Journal of Food Composition and Analysis - J FOOD COMPOS ANAL. 23. 561-568. 10.1016/j.jfca.2010.01.003

Sponsors for This Episode: 

This episode is sponsored by Wild Foods, a company that puts quality, sustainability, and health first in all of their products. They have everything from coffee to turmeric to medicinal mushrooms, and every single product is painstakingly sourced from small farms around the globe. They take their mission seriously to fix the broken food system, and believe real food is medicine. They've partnered with us to give you guys an exclusive discount, so use the code ALIMILLERRD for 12% off your order at WildFoods.co!