subject: Stay Healthy And Disease Free With These Phenolic Compounds [print this page] The phenolic compounds are a large group of natural, health boosting nutrients that can be found in many different fruits, nuts, vegetables and teas. Studies have shown that these powerful plant based nutrients can fight free radicals, prevent cancer and much more. In this article I will be providing a full breakdown of 3 key phenolic compounds, outlining their main health benefits and listing the top food sources.
1) PHENOLIC ACIDS:
The phenolic acids can be sourced from many different fruits, nuts, vegetables, spices and teas. Chilli peppers, grapes, red raspberries, turmeric, vanilla beans and walnuts are some of the top food sources of these natural nutrients. However, most plant based foods contain some phenolic acids.
The phenolic acids have a number of impressive health benefits in humans. They are powerful antibacterials (substances that prevent the growth of bacteria), anti-inflammatories (substances that prevent unnecessary inflammation) and antioxidants (substances that fight dangerous free radicals). Additionally, they keep your blood healthy, prevent cancer (a health disorder where your body's cells start to grow in a rapid, out of control way), prevent diabetes (a health disorder that causes your blood glucose levels to become dangerously high), soothe the stomach and much more.
2) LIGNANS:
The lignans are mainly found in seeds with flaxseeds being the best food source. Apricots, broccoli, cabbage and sesame seeds also contain smaller amounts of lignans. Early evidence suggests that these phenolic compounds may act as anti-inflammatories, prevent cancer, prevent diabetes, prevent osteoporosis (reduced bone mineral density), strengthen your heart, reduce high blood pressure and more. However, additional research is required before these potential lignan health benefits can be confirmed.
3) TYROSOL ESTERS:
The tyrosol esters are found exclusively in olives, olive leaves and olive oil. The research on these phenolic compounds is still in the very early stages but it has revealed that they are powerful antibacterials, anti-inflammatories and antioxidants. They may also protect against bone loss, cancer, diabetes, heart disease, kidney disease and more. However, extra evidence is needed before these provisional tysrosol ester benefits can be confirmed.
SUMMARY:
As you can see the phenolic compounds pack a powerful punch when it comes to health. The good news is that filling up on these plant based nutrients is not difficult. Simply choose natural foods where possible and you cannot go wrong. A diet that is rich in fruits, nuts, vegetables and teas will also contain high levels of phenolic compounds which will help you achieve optimal health.
