Winter brings a unique combination of shorter days, cooler temperatures and increased exposure to seasonal stressors that can influence overall wellness, cardiovascular health and immunity.
Polyphenols are drawing renewed attention for their potential to support winter wellness. These naturally occurring plant compounds, found in colorful fruit, vegetables, tea, coffee, cocoa, whole grains, nuts and spices, have long been studied for their health-promoting properties. As we enter the winter holiday season, consider how polyphenol-rich ingredients can help support your health and wellness goals.
Polyphenols are bioactive compounds in plants, which serve to protect them from environmental stress. In foods, they often show up as the pigments, aromas and flavors that make fruit and vegetables so distinctive such as the deep purple of berries, the bitterness of dark chocolate, the spice of cloves or the brightness of citrus zest. While not considered essential nutrients like vitamins or minerals, polyphenols interact with the body in meaningful ways. For example, polyphenols influence inflammatory pathways, support the function of blood vessels and help the gut microbiome produce beneficial metabolites. There are thousands of different polyphenols that are grouped into categories such as flavonoids, phenolic acids, stilbenes and lignans.
A recent study published in BMC Medicine adds compelling evidence to the connection between a polyphenol-rich diet and long-term cardiovascular health. Researchers followed more than 3,000 adults for approximately 11 years, assessing their diets and measuring urinary polyphenol metabolites. Participants were assigned a “polyphenol dietary score” (PPS) based on intake of 20 polyphenol-rich foods and beverages, including tea, coffee, berries, nuts, whole grains and olive oil. Individuals with higher PPS values had lower predicted cardiovascular disease risk, healthier blood pressure and total cholesterol levels and higher levels of HDL “good” cholesterol.
The study emphasizes the role of an overall dietary pattern rich in a variety of polyphenol-containing foods. While these results show associations rather than proof of cause and effect, they reinforce the growing body of evidence linking plant-rich eating patterns to cardiovascular protection.
Polyphenols have also been studied for benefits beyond heart health, many of which are especially relevant during winter. Certain polyphenols act as antioxidants and help calm inflammation in the body, which may support a stronger, more resilient immune system. They also influence the gut microbiome, encouraging the growth of beneficial bacteria that produce anti-inflammatory metabolites such as short-chain fatty acids. Some research suggests polyphenols may help reduce the duration or severity of upper respiratory symptoms by supporting mucosal immunity, though evidence remains mixed. Additionally, foods rich in polyphenols, such as cocoa and berries, may support cognitive function and mood, an intriguing area of research given the seasonal dip many people experience during darker months.
Fortunately, many polyphenol-rich foods are naturally well-suited to winter menus. There’s no need to rely on expensive supplements when many whole food ingredients offer the nutritional benefits of polyphenols. Here are some easy ways to boost your consumption of polyphenols this winter:
Start your morning with polyphenol-rich beverages like tea, coffee or a warm cocoa made with unsweetened cocoa powder. Include colorful vegetables such as red cabbage, kale, spinach, onions, fresh herbs, broccoli, sweet potatoes and winter squash in soups, salads and roasted vegetable medleys. Use extra virgin olive oil as a primary culinary oil, incorporating it in dressings, soups, roasted vegetables, dips and even baked goods. Include berries, cherries, pomegranates, apples with the skin and citrus in oatmeal, yogurt, smoothies, hearty salads and baked dishes. Add nuts and seeds like walnuts, almonds and flaxseed to salads, cereals, trail mixes and homemade breads. Season recipes generously with herbs and spices like cinnamon, turmeric, ginger, oregano, cloves and thyme. Build meals around whole grains like oats, barley, quinoa and farro, which naturally contain polyphenols.LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.
Related Articles
Reducing cancer risk by making smarter eating and exercise choices Why sweet potatoes are a year-round superfood to add to your diet How research provided dramatic new ways to think about peanut allergies What you should know about green tea and its potential benefits Food choices that are good for your mind, memory and brain healthHence then, the article about how polyphenol rich foods can help support your health and wellness goals was published today ( ) and is available on The Orange County Register ( Middle East ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( How polyphenol-rich foods can help support your health and wellness goals )
Also on site :