Body inflammation often leads to many diseases, including well-known ones like cancer, heart disease, and diabetes. Even conditions such as dementia and Alzheimer's are related to inflammation. Starting now, you might want to consume more trendy "polyphenol"-rich fruits and vegetables to boost antioxidant effects, which helps prevent chronic body inflammation. Among them, there are 9 polyphenol-rich nutrients that are a must-eat!
What are "polyphenols"? Polyphenols are a general term for compounds with specific structures found in plants. They are produced during the photosynthesis of every vegetable and plant. Almost every vegetable and fruit contains polyphenol components, with thousands of varieties.
9 foods rich in polyphenols
As for the 9 polyphenol-rich nutrients, they include: Catechins, Chlorogenic acid, Isoflavones, Anthocyanins, Cocoa polyphenols, Curcumin, Luteolin, Quercetin, and Hesperidin.
Dr. Yukimitsu Imai, a leading authority on dementia in Japan, mentions in his new book, "Comprehensive Dementia Care Manual: Walking Further with Him," that the common characteristic of polyphenols is their excellent antioxidant properties, which protect the body from reactive oxygen species damage and prevent cell aging, thus preventing various diseases and dementia.
Polyphenols are mostly found in the skins of vegetables and fruits
Experimental reports have indicated that polyphenol components can prevent the formation of beta-amyloid protein in the brain and can break it down. Therefore, they are generally believed to have a preventive effect against Alzheimer's-type dementia. Polyphenols are the source of color and bitterness in plants, protecting them from UV damage, so they are mostly found in the skins of vegetables and fruits. The "scum" produced during cooking also contains polyphenols.
To effectively consume polyphenols, try to eat vegetables with their skins on, and avoid skimming the scum too thoroughly. Excess polyphenols cannot be stored in the body, so it's advisable to pay attention to a balanced intake of various vegetables.
Curcumin / Eat more curry to prevent dementia
The beloved curry dish also has a preventive effect against dementia. The active ingredient comes from turmeric, the spice that gives curry its color. It is rich in "curcumin," a type of polyphenol. Curcumin has excellent antioxidant effects and can inhibit cognitive decline and nerve cell aging. It is also quite helpful in preventing chronic diseases to reduce the risk of vascular dementia and can prevent beta-amyloid protein from depositing in the brain. Therefore, it can also prevent Alzheimer's-type dementia.
Caffeine / Drink more coffee to inhibit cognitive decline
A report once showed that people who drink coffee are less likely to experience cognitive decline compared to those who don't drink any at all. This report suggests that drinking 3 cups of coffee a day maintains the best cognitive state. This effect is believed to come from the caffeine in coffee. Animal experiments have also found that caffeine can slow down the deposition of abnormal proteins in the brain. In addition to caffeine, coffee also contains polyphenols like chlorogenic acid and magnesium, which are also said to have inhibitory effects on cognitive decline.
Catechins / Drink more green tea to inhibit nerve cell aging
Green tea is rich in catechins (a type of polyphenol) and other antioxidant components like vitamins E and C. These ingredients can inhibit nerve cell aging and help maintain cognitive function. Furthermore, animal experiments have found that a polyphenol in green tea can also inhibit the deposition of beta-amyloid protein in the brain.