Polyphenols are a diverse group of plant compounds with antioxidant and anti-inflammatory properties, found in many fruits, vegetables, and beverages. They interact with various cellular pathways, including Nrf2 and sirtuins, which are critical for stress response, cellular repair, and metabolic regulation. They also support gut microbiome diversity and may mitigate age-related damage, contributing to a longer healthspan.
Verdict
A foundational dietary strategy to bolster cellular health and longevity.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Very Low
EVIDENCE GRADE
A
MONTHLY COST
$100 - $400
Protocol
- Incorporate a wide variety of colorful fruits, vegetables, nuts, seeds, legumes, whole grains, and beverages like tea and coffee daily.
- Aim for 5-9 servings of fruits and vegetables, prioritizing berries, leafy greens, and cruciferous vegetables.
- Regularly consume polyphenol-rich spices and herbs such as turmeric, oregano, and rosemary.
Flags
- Excessive intake of specific isolated polyphenol supplements may have unforeseen effects.
- Individual responses to dietary changes can vary.