Hippocrates was onto something when he said, “Let food be thy medicine and medicine be thy food.” Although he may not have referred to skin health specifically, these words can be applied to it as well.
Polyphenols, plant compounds found in everyday foods, are emerging as skin-saving ingredients. Their antioxidant properties fight wrinkles—acting as edible sunscreen.
They are abundant in a wide range of plant-based foods, including fruits, vegetables, nuts, flowers, bark, and seeds. Common sources of polyphenols include berries, green tea, coffee, dark chocolate, and leafy greens such as spinach and kale.
From UV Protection to Anti-Aging
Polyphenols, particularly flavonoids and phenolics, offer benefits for skin exposed to UV radiation due to their photoprotective properties, acting as a natural UV filter.Polyphenols protect the skin’s cellular structure and prevent the degradation of essential proteins like collagen, Amy Kimberlain, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times.
Polyphenols Provide Overall Skin Protection
Polyphenols offer substantial benefits in preventing and treating skin disorders.
Polyphenols fight oxidative stress, a primary cause of many skin issues, including photodamage and psoriasis, by neutralizing free radicals and stimulating collagen production, crucial for skin structure and elasticity.
4 Main Groups
With more than 8,000 identified polyphenols, they are broadly categorized into four main groups, according to Kimberlain.- Flavonoids: The largest group, including anthocyanins, flavan-3-ols, flavones, flavanones, and flavanols, found in foods like berries, tea, and citrus fruits.
- Phenolic acids: Divided into hydroxybenzoic acid and hydroxycinnamic acid, phenolic acids are present in grapes, berries, pomegranates, walnuts, chocolate, coffee, and green tea.
- Polyphenolic amides: This category includes capsaicinoids (found in chili peppers) and avenanthramides (found in oats), known for their heat and cholesterol-lowering properties, respectively.
- Other polyphenols: Smaller groups include resveratrol (unique to red grapes and red wine), ellagic acid (found in berries), curcumin (the yellow pigment in turmeric), and lignans (present in flax, sesame, and other grains).
Getting Enough Polyphenols in Your Diet
To ensure adequate polyphenol intake, incorporate a variety of polyphenol-rich foods into your diet, such as berries, green tea, dark chocolate, and nuts, Mina Sheikhha, global brand director of the skincare brand Blithe, told the Epoch Times.“When looking at plants, generally speaking, you’re looking for foods with vibrant colors; the darker the fruit, the greater the polyphenol content,” Kimberlain noted. “I often advise patients to ‘eat the rainbow,’ aiming for a diverse array of colors in their diet to maximize nutritional benefits.”
Experts’ Example Days of Adequate Polyphenol Intake
The following table provides sample daily meal plans from Sheikhha, Kimberlain, and Arnett, showcasing how to incorporate polyphenol-rich foods into your diet for optimal health and skin vitality.
“It’s important to remember that the polyphenol content in any given food can vary due to factors like air exposure, water and soil conditions, and the age of the plant,” Kimberlain said.
Aim for variety in your diet instead of focusing on the variables you can’t control, she said. Make a conscious effort to include a diverse range of polyphenol-rich foods to get a broad range of benefits for both your skin and overall health, she said.
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