Tag Archives: Polyphenols

Eat More Purple Foods for Cancer Prevention and a Healthier Gut and Heart

January 1, 2024 Pam Vernon 2 Comments

Story at-a-glance

Polyphenols are natural plant chemicals with powerful antioxidant properties that help combat inflammation, cardiovascular disease, cancer, dementia, osteoporosis, insulin resistance and more
Polyphenols help protect your heart health by enhancing bioactivity of flavonoids in the lining of your blood vessels; reducing clumping of platelets in your blood; scavenging free radicals and lowering inflammation
Animal research found purple potatoes lowered proinflammatory interleukin-6 — a protein known to promote colon cancer — nearly sixfold compared to the control diet in pigs
A drawback of potatoes is they’re high in starch. By cooling cooked potatoes in the refrigerator, a significant portion of the starch will transform into gut-healthy digestive resistant starch
Other research shows polyphenols help inhibit proliferation of colon cancer cells and induce cancer cell apoptosis (programmed cell death) through oxidant-mediated mechanisms

Editor’s Note: This article is a reprint. It was originally published October 9, 2017.

Polyphenols^1,² (also known as phenolics) are phytochemicals, natural plant chemicals with powerful antioxidant properties. There are over 8,000 identified polyphenols found in foods such as tea, wine, chocolates, fruits and vegetables. Antioxidants — which in addition to polyphenols include carotenoids and allyl sulfides — help protect your cells from free radical damage, thereby controlling general aging and disease potential.

If your body does not get adequate protection, free radicals can cause cellular damage and dysfunction, raising your risk for chronic diseases such as heart disease, cancer and Alzheimer’s disease, just to name a few.

Polyphenols can be broken down into four general categories — flavonoids, stilbenes, lignans and phenolic acids — with additional subgroupings³ based on the number of phenol rings they contain, and on the basis of structural elements that bind these rings to one another.

As a general rule, foods contain complex mixtures of polyphenols, with higher levels found in the outer layers of the plants, such as the skin.⁴ Polyphenols give fruits, berries and vegetables their vibrant colors and contribute to the bitterness, astringency, flavor, aroma and oxidative stability of the food.

The Role of Polyphenols in Human Health

In the human body, polyphenols have diverse biological functions and properties, including:^5,⁶

Fighting cancer cells^7,^8,^9,¹⁰ and inhibiting angiogenesis¹¹ (the growth of blood vessels that feed a tumor)	Protecting your skin against ultraviolet radiation
Fighting free radicals and reducing inflammation	Promoting brain health¹²
Reducing the appearance of aging	Protecting against dementia and Alzheimer’s disease^13,¹⁴
Modulating your gut microbiome. Polyphenols have a prebiotic effect, nourishing beneficial bacteria^15,^16,^17,¹⁸	Improving bone metabolism, reducing your risk for osteoporosis^19,²⁰
Promoting normal blood pressure and protecting your cardiovascular system, thereby lowering your risk for cardiovascular disease.^21,²² Flavonoid polyphenols help to reduce the clumping of platelets in your blood and improve the function of your cells that line your arteries and veins²³	Supporting normal blood sugar levels,²⁴ stabilizing fat metabolism and reducing insulin resistance, thereby lowering your risk for Type 2 diabetes

As noted in a 2010 scientific review in the journal Nutrients:²⁵

“Research in recent years strongly supports a role for polyphenols in the prevention of degenerative diseases, particularly cancers, cardiovascular diseases and neurodegenerative diseases … Recent studies have revealed that many of these diseases are related to oxidative stress from reactive oxygen and nitrogen species.

Phytochemicals, especially polyphenols, are the predominant contributor to the total antioxidant activities of fruits, rather than vitamin C.

Polyphenols have been found to be strong antioxidants that can neutralize free radicals by donating an electron or hydrogen atom … Polyphenols … complement and add to the functions of antioxidant vitamins and enzymes as a defense against oxidative stress caused by excess reactive oxygen species (ROS).

Although most of the evidence of the antioxidant activity of polyphenols is based on in vitro studies, increasing evidence indicates they may act in ways beyond the antioxidant functions in vivo. Modulation of cell signaling pathways by polyphenols may help significantly to explain the mechanisms of the actions of polyphenol-rich diets.”

How Polyphenols Protect Your Heart Health

The research supporting polyphenols in the prevention and treatment of cardiovascular disease is particularly well-documented.²⁶ For example, higher intakes of fruit-based flavonoids (specifically anthocyanin-rich foods — fruits and berries with a blue, red or dark purple hue — and those high in flavanones, particularly citrus fruits like grapefruit, lemons and oranges) has been found to lower the risk of nonfatal myocardial infarction and ischemic stroke in men.²⁷

Keep in mind that to reap these benefits, you need to eat the whole fruit, not fruit juice, which is simply too high in fructose for optimal health. Excessive fructose is associated with insulin resistance and associated health problems, including diabetes and heart disease. Here’s a sampling of other studies showing how polyphenols helps protect your heart health:

A systematic review of 14 studies found intake of six classes of flavonoids: flavonols, anthocyanidins, proanthocyanidins, flavones, flavanones and flavan-3-ols, can significantly decrease your risk of heart disease²⁸
Researchers have long puzzled over how flavonoids help prevent heart disease, but a study²⁹ published last year suggests it has to do with the fact that metabolism of flavonoids enhances their bioactivity in endothelial cells, which form the lining of your blood vessels
Flavonoids also help to reduce the clumping of platelets in your blood.³⁰ Platelet clumping is one potential precursor in heart attacks and angina
As antioxidants, polyphenols scavenge free radicals and reduce inflammation in your body
Polyphenols also inhibit vascular endothelial growth factor (VEGF), which causes complications with atherosclerotic plaques in the arteries, a factor in cardiovascular disease³¹

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Organic Foods Have Higher Polyphenol Content

How a plant is grown can influence its healing potential by altering the concentration of plant chemicals in it, including its antioxidant content. As noted in a 2004 paper,³² agricultural practices and industrial processes can reduce the health effects of the polyphenols in the food.

Previous research³³ shows organically and sustainably grown foods contain statistically higher levels of polyphenols compared to conventionally grown varieties, so whenever you can, try to stick to organic.

Herbs and spices are another great source of polyphenols, so you can’t really go wrong by adding them liberally to your cooking. Berries of all sorts are also an excellent source. Foods that are naturally blue or purple in color are a tipoff that they contain higher amounts of polyphenols. Examples include blueberries, mulberries and purple potatoes, the latter of which were investigated for their ability to lower your risk of cancer and other chronic diseases.

Purple Potatoes May Lower Risk for Colon Cancer

The study^34,³⁵ in question investigated the effects of purple potatoes in pigs fed a high-calorie diet, which has been linked to an increased risk of colon cancer. Pigs were fed one of three diets for 13 weeks:

High-calorie diet
High-calorie diet supplemented with raw or baked purple potatoes, rich in phenolic acids and anthocyanins — antioxidant compounds shown to have anticancer properties³⁶
Standard control diet

Compared to the control diet, the high-calorie diet was (as expected) found to increase the level of interleukin-6 (IL-6), a proinflammatory protein known to promote cancer in the colon. The potato-supplemented diet, on the other hand, lowered IL-6 nearly sixfold compared to the control group. According to the authors:

“Anti-IL-6 therapeutics are available for treating colon cancer; however, they are expensive and induce negative side effects. Thus, whole foods could be a better way to combat low-grade chronic colonic inflammation and colon cancer. Whole plant foods have been shown to decrease chronic diseases due to the potential of anti-inflammatory dietary compounds acting synergistically.

We observed that supplementation of HCD [high-calorie diet] with anthocyanin-containing purple-fleshed potatoes, even after baking, suppressed HCD-induced IL-6 expression and … IL-6-related proteins … Our results highlight the importance of IL-6 signaling in diet-linked induction/prevention of colonic inflammation/cancer and demonstrate the potential of a food-based approach to target IL-6 signaling.”

Other research confirms the anticancer benefits of polyphenols, especially for colon cancer. A study³⁷ published last year found polyphenols helped inhibit the proliferation of colon cancer cells and induce cancer cell apoptosis (programmed cell death) through oxidant-mediated mechanisms.

How to Boost Health Effects of Potatoes

A drawback of potatoes is they’re high in starch. By raising your blood sugar, starchy foods contribute to insulin resistance and, ultimately, Type 2 diabetes. Interestingly, by cooking a normally digestible starch such as potato and then cooling it in the refrigerator will alter its chemistry through a process called retrogradation, transforming much of the starch into digestive-resistant type starch.³⁸

As its name implies, digestive-resistant starch refers to low-viscous dietary fibers that resist digestion in the small intestine and slowly ferment in your large intestine. In one study, refrigerating cooked potatoes for 24 hours increased resistant starch by 57%.³⁹

Digestive-resistant starches act as prebiotics, feeding healthy bacteria and improving fat oxidation. In one study, replacing 5% of daily carbohydrates with digestive-resistant starch from whole foods like cooked and chilled potato or underripe banana raised post-meal fat burning by as much as 30%.⁴⁰

Resistant starch also adds significant bulk to your stools and help you maintain regular bowel movements. And, since they’re indigestible, resistant starches do not result in blood sugar spikes. In fact, research suggests resistant starches actually help improve insulin regulation, thereby reducing your risk of insulin resistance.^41,^42,^43,⁴⁴

Health Benefits of Mulberry

Mulberries are also rich in polyphenols and other antioxidants. As far back as the Roman Empire, mulberries were used to treat diseases of the mouth, throat and lungs. Native Americans discovered them to have a laxative effect and used them to treat dysentery.⁴⁵ I planted two twigs a few years back and now I have a mini forest of mulberry shrubs and harvest about 10 gallons of mulberries a year.

Nutritionally, mulberries contain an assortment of high-powered nutrients, such as vitamins A, B complex, C, E and K, each bringing their own constituents for health. They also contain iron, potassium and magnesium. One of the most beneficial resources in mulberries is resveratrol, said to “promote heart health and overall vitality.” According to the Institute for Traditional Medicine:⁴⁶

“Traditionally, mulberry fruit has been used as a medicinal agent to nourish the yin and blood, benefit the kidneys and treat weakness, fatigue, anemia and premature graying of hair. It is also used to treat urinary incontinence, tinnitus, dizziness and constipation in the elderly and the anemic.”

In addition to historical uses, modern research has found mulberries can help improve your:

Digestive health — Mulberry contains 25% soluble fiber and 75% insoluble fiber. Both of these dietary fibers can help improve overall digestive health by promoting regular bowel movement and lowering your risk of stomach diseases⁴⁷
Blood vessel health — Mulberry can help keep your blood vessels healthy thanks to its resveratrol content. This antioxidant helps increase the production of nitric oxide, which allows your vessels to relax⁴⁸
Blood sugar control — Mulberry contains a special antioxidant called DNJ (1-deoxynojirimycin) that inhibits an enzyme in your gut that breaks down carbohydrates into sugar. Since it lowers the amount of sugar going into your system, it is considered beneficial for diabetics who want to control their condition⁴⁹
Liver health — According to one study, mulberry can help prevent the buildup of fatty deposits around your liver, which can lower your risk of various hepatic diseases⁵⁰

Make Polyphenol-Rich Foods Part of Your Daily Diet

It is generally recognized that polyphenols are powerful nutrients that protect your health by fighting against free radicals and preventing damage from oxidation. Free radicals are highly reactive molecules that steal electrons from important tissues like your DNA, proteins and cell membranes.

The loss of an electron, in turn, oxidizes these cells, which makes them unstable and easily breakable. As this free radical damage continues, cells can no longer perform properly; tissues begin to degrade and disease sets in.

That said, free radicals are not all bad, and you don’t want to eliminate all of them. They actually serve as important signaling molecules and play a role in your immune system, attacking foreign invaders and pathogenic bacteria. Eliminating most of them, or aiming for complete eradication, can lead to the opposite problem of actually creating more damage.

Free radicals are a natural byproduct of breathing; antioxidants mop up the excess and leave the rest to fulfill their other functions. This fine balancing act can be easily tipped to the point of either too much or too little. A diet rich in organic fruits, vegetables and nuts will typically supply you with the antioxidants needed to walk this fine line.

One reason why a varied diet of real food works better than simply taking antioxidant supplements is the fact that the isolated antioxidant may not be the exact one your body needs at that moment.

Fruits and veggies, on the other hand, contain a wide array of plant compounds, not just antioxidants such as polyphenols, creating a synergistic effect where the total benefit is far greater than the sum of its parts. Simple ways to increase the intake of antioxidants in your diet include:

Juicing a wide variety of vegetables
Eating fresh berries and nuts
Liberally adding fresh herbs and spices to your cooking

Sources and References

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Image by Marina from Pixabay

Food, News

GM purple tomatoes may soon appear in your local grocery store (without human safety testing)

December 16, 2022 Pam Vernon 4 Comments

From gmwatch.org
Dr Ray Seidler explains why caution is needed

Recently the US Department of Agriculture (USDA) approved the commercial production and sale of a new purple coloured genetically modified (GM) tomato, known as the “purple tomato”. The US Food and Drug Administration, which is responsible for food safety, has yet to approve it.[1] Here, once again, we have an unnecessary food product, genetically engineered for patent protection – a financially motivated concept – and without human safety testing.

Anthocyanins are a group of water-soluble phenolic pigments that give the tomato its purple colour. It is not a dominant group of compounds in red tomatoes. The purple tomato is genetically engineered to cause over-expression of this particular group of polyphenolic anthocyanin pigments.

There are already numerous (heritage) varieties of natural purple tomatoes, so why would we need another one that is genetically engineered? The heritage varieties have anthocyanins mostly concentrated in their skin, whereas the GM variety has them all the way through the fruit – hence the unusually high levels.

The producers of the purple tomato are quoted as saying, “The tomatoes may… mark a turning point for genetically modified foods nationwide. The engineered trait is meant to entice the shopper, not the farmer.” The inventors, Professors Cathie Martin and Jonathan Jones, have formed a private spinout company, Norfolk Plant Sciences, to sell the GM tomato seeds.

The USDA Animal and Plant Health Inspection Service (APHIS), “has determined that Norfolk Plant Sciences’ “modified tomato is unlikely to pose an increased plant pest risk relative to its [non-GM] comparator”. Increased risk of being a plant pest is the wrong issue to evaluate risk assessments of GM foods and doesn’t come close to representing the whole spectrum of risks from cultivated GM crops, but that is what the USDA regulation requires. If they are not a plant pest, the USDA thinks they must be OK for environmental release and can be grown commercially.

When consumed in moderation, anti-inflammatory compounds like anthocyanins can have health benefits. But too much of a good thing may not be good. It has been demonstrated that over-consumption of anthocyanins (e.g. when taken as pill supplements) may cause kidney, liver, and thyroid hormone health effects. Anthocyanins are part of a group of compounds called polyphenols, which may also limit or interfere with iron absorption.

The average American consumes around 12.5 milligrams of these antioxidants per day. The anthocyanin content from the GM tomato averages about 500mg/100gm of fresh fruit, some 40 times more than the daily average consumption. One hundred grams of tomato is less than half a cup. Other naturally purple coloured fruits (sweet cherries, blackberries, strawberries, red raspberries, black grapes) contain anthocyanins in the range of 3-143mg/100gm, up to 160-fold less than the GM purple tomato.

A mini-review from Harvard University and University of Melbourne scientists asserts the need for increased regulation and guidelines for polyphenol consumption and supplementation in order to ensure that consumers remain safe and informed about polyphenols (like anthocyanins). When taken in pill form it may be easily possible to exceed safe levels, potentially causing serious ailments. For example, one commercial pill formulation prepared from sour cherries recommends two pills, with a resulting daily dose of 40mg of anthocyanins. This 40mg per day might be a concern to the Harvard scientists, but it represents only 8% of the 500mg level found in 0.4 cups of the fresh GM tomato.

The US Food and Drug Administration allows health claims for antioxidant nutrients with an established Recommended Daily Intake (RDI) – for example, vitamins A and C. But polyphenols are not a vitamin and nor do they have an RDI. Polyphenols are often sold as nutritional supplements (pills), which are minimally regulated in the US, meaning a greater number of functional claims can be made. There are currently no regulatory recommendations for the quantity of consumption of polyphenols in foods.

The potential for the consumption of deleterious levels of polyphenols is especially of concern with supplements (pills) and may happen through over-indulgence in certain foods. Some manufacturers recommend pill intakes over 100-fold higher than those currently associated with a Western diet. In some cases, supplementation trials of antioxidants have been associated with adverse effects, including increased mortality or stroke. The current lack of “nutritional supplement” regulations in the US may contribute to overhyped claims, potentially resulting in over consumption of pills or overconsumption of a fad food like the new GM purple tomato at potentially harmful levels.

In the US, stickers are placed on many foods, especially fresh vegetables and fruits, indicating how they were produced. If it is labelled with 5 digits beginning with an 8, it ain’t great: It’s genetically engineered and likely contains pesticides. If it is labelled with 4 digits beginning with a 3 or 4, close the door and walk away (it’s conventionally grown and probably contains pesticides). If it is labelled with 5 digits beginning with a 9, it should be fine (it’s organic).[2] A non-GMO label means it’s been tested and found not to contain genetically engineered genes.

Lastly, we should not forget that Jackson County, Oregon, where I live, is one of eight GMO-free counties in the United States. Despite a challenge to the original 2014 ordinance that prohibits the planting of GM seeds and passed by County voters by a margin of 2:1, subsequent legal challenges failed and the ordinance stands. This means no GM purple tomato seeds can be legally planted in Jackson County, Oregon. However, we should also not forget that the purple tomato can be sold in local stores. Limited distribution in the US is expected in 2023.

I advise shoppers to treat GM purple tomatoes with caution.

GMWatch editor’s notes

1. In the FDA’s mind, it does “approve” foods for sale. However, with GM foods, the FDA doesn’t approve these foods as safe in its own estimation. It only undertakes a voluntary (voluntary to the company applicant) review of a GM food and sends a “no questions” letter to the company applying to sell the GM food if it has no further questions. In the letter, it reminds the company that it is the company’s responsibility, not that of the FDA, to only to put safe foods on the market.

2. According to US-based Jeffrey Smith of the Institute for Responsible Technology, the numbers system is “a voluntary system created by a produce marketing association to help with inventory control, in case any company wants to label products as GMOs. It hasn’t ever been used, to my knowledge. In an interview with the association, they said it was never designed for consumer identification.” CBAN also notes on their website: “There is no code for GMOs. The code number ‘8’ is NO LONGER USED FOR GMOS: The International Federation for Produce Standards set aside a number (8) for identifying GM foods but it was not being used and was changed in 2015 to identify conventionally produce (not organic) food. The code number ‘9’ denotes organic produce: This code distinguish between organic and conventionally produced fresh fruits and vegetables. Organic food is produced without the use of any genetically modified organisms. Organic produce is identified with a number that begins with ‘9’: for example, 4011 identifies a conventionally grown papaya and 94011 identifies an organically grown papaya. But organic food is already identified with the national Canada Organic standard logo.”

Dr Ray Seidler has taught and conducted research at five major US universities. He spent half his career as a professor of microbiology at Oregon State University and another 16 years as a senior research scientist at the US Environmental Protection Agency (EPA). While at the EPA he headed the US’s first genetically engineered organism risk assessment program. He has published over 150 peer reviewed articles on various aspects of environmental microbiology. He is currently retired.

https://www.gmwatch.org/en/106-news/latest-news/20126-gm-purple-tomatoes-may-soon-appear-in-your-local-grocery-store

Photo: gmwatch.org

Health

The health benefits of cacao

December 13, 2021 Pam Vernon Leave a comment

One of the most popular trees on the planet is cacao, the plant species from which cocoa is derived. While some might think cacao and cocoa are one and the same, they’re not. Cacao is the tree, while cocoa is the dry, powdered product made from it. Cocoa is best known as the main ingredient for an all-time favorite confection worldwide — chocolate.¹

A cacao pod is a dark brown ovoid fruit containing about 60 seeds, better known as cacao beans.² The flavor is dependent on the fermentation of the cacao beans. During this process, compounds found in the beans react with each other, producing the well-loved flavor of chocolate.³

Aside from their flavor, cacao beans were prized for their medicinal and aphrodisiacal properties, and they were traded like currency by South American civilizations. For the Aztecs and Mayans, cacao beans were so important in feasts and celebrations that they were usually put at the center.⁴

Today, in the dawn of superfoods, cacao has earned its title as a “superfruit” due to the surplus of flavonoids and polyphenols it contains.

Health Benefits of Cacao

There’s been plenty of discussion about free radicals and antioxidants, but some are unsure of what these terms mean regarding our health. Exposure to radiation, cigarette smoke, pollution and certain medications may all release free radical activity in the body; however, they also can be produced by factors like mental stress, infections, cancer and aging.⁵

Antioxidants in the foods you eat may help reverse this process by zapping harmful free radicals, helping fight off disease.⁶ This is where cacao comes in. Compared to other foods, it is well-equipped with phenolic antioxidants, be it catechins, epicatechins or procyanidins.⁷ Its beans are also rich in magnesium, copper, potassium and calcium, which are known to help lower the risk of hypertension and heart disease.⁸

Aside from these benefits, cocoa may help alleviate the symptoms of depression, attention deficit hyperactivity disorder (ADHD) and schizophrenia through its beta-phenylethylamine (PEA) content. PEA works as a neurotransmitter and may improve serotonin concentrations in the brain by interacting with trace amine-associated receptor (TAAR).⁹

For those who think chocolate must be bad for you (it has to be if it tastes so good, right?), rest assured that there’s roughly 1 gram of sugar in a half-cup serving of raw cacao. However, this doesn’t apply to some store-bought chocolate because of all the flavor additives that mask the powder’s bitterness.¹⁰

https://foodfacts.mercola.com/cacao.html

Photo: pixabay.com

Additives, Agriculture, Carcinogen, Food, News

Beware – “Very High Levels of Arsenic” in Top-Selling Wines

November 23, 2015 Pam Vernon Leave a comment

By Dr. Mercola

“If you drink alcoholic beverages on occasion, wine could arguably be described as one of the “healthier” options. Red wine, in particular, is rich in antioxidants called polyphenols, including resveratrol.

Unfortunately, researchers have uncovered a problem in wine that has recently plagued other foods like apple juice and rice – high, potentially dangerous, levels of arsenic.

Concerning Levels of Arsenic Detected in Popular Wines

A class-action lawsuit filed in California states that wine drinkers have become “unwitting ‘guinea pigs’ of arsenic exposure,”² after tests showed levels up to four and five times the maximum amount the US Environmental Protection Agency (EPA) allows for drinking water.^3“

Other headings include: