Strawberries, olives and polyphenols

You won’t find them listed on food nutrition labels yet bright red strawberries, deep purple blackberries and dark black olives all contain polyphenols. Polyphenols are a class of compounds found uniquely in plant food. You may have heard of some of them such as flavonoids or resveratrol. Those responsible for the colours red, orange, purple and blue are known as anthocyanins but, in fact, over 8,000 polyphenolic compounds have been identified [1].

Not only are polyphenols responsible for the variety of colours in fruit and vegetables, they may also contribute to the flavour, smell and taste [1]. Originally produced by plants to protect themselves from predators and ultraviolet radiation, these molecules have tremendous antioxidant and anti-inflammatory benefits for us, too [2][3]. You can find out more about how these plant produces these chemical constituents here.

Fragaria sp.

Antioxidants prevent damage to the body by helping to neutralise unstable molecules, known as free radicals. Free radicals can occur naturally in the body, for example as during the breakdown of nutrients to provide energy. They can come also from external sources such as pollution and radiation. At low or moderate doses these free radicals contribute to the normal functioning of the body. However, in high levels they may cause cell damage and this has been linked to a number of neurological, cardiovascular and cellular diseases [4].

The best way to add more antioxidants to your diet is by increasing your intake of fruit and vegetables. Organic fruit and vegetables are richer in polyphenols as they have access to more nutrient rich soil. Other sources of polyphenols include spices and herbs, red wine, green tea, nuts and olive oil.

Enjoy a colourful diet and way of living ! Bon appétit !

For more information on nutrient-rich plants, see "3 plants which contain more vitamin C than citrus fruits!", "Why should you try dandelion leaf salad?" and "Bouquet garni: more than just aromatic flavouring!"

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[1] Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009 Nov-Dec;2(5):270-8.

[2] Tsao R. (2010) Chemistry and biochemistry of dietary polyphenols. Nutrients. 2010 Dec;2(12):1231-46.

[3] Peron, G. & al. (2022) «A polyphenol-rich diet increases the gut microbiota metabolite indole 3-propionic acid in older adults with preserved kidney function». Molecular Nutrition and Food Research, March 2022.

[4] Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. Int J Biomed Sci. 2008 Jun;4(2):89-96.