In today’s world, maintaining mental wellbeing is not just a luxury - it's a necessity. The pressure to excel, meet tight deadlines, and balance personal commitments can take its toll on mental health, affecting productivity and overall quality of life. As the search for effective, natural solutions continues, polyphenols have emerged as a promising area of interest. These naturally occurring compounds, found in a variety of fruits, vegetables, and plants, offer a range of benefits that can enhance cognitive function, improve mood, and support overall mental wellbeing. In this article we’ll delve into the science behind polyphenols, their impact on our mental health, and look at the potent polyphenols within ALLY Nº1.
What Are Polyphenols?
Polyphenols are a diverse group of naturally occurring compounds found abundantly in plants. They play a significant role in plant growth and defence against pathogens. In the human diet, polyphenols are consumed through fruits, vegetables, tea, coffee, red wine, and some nuts and seeds. Based on their chemical structure, polyphenols are categorised into several types, each with distinct properties and health benefits:
Flavonoids (the largest and most studied group of polyphenols):
- Flavonols Found in onions, kale, and berries (e.g., quercetin, kaempferol).
- Flavones Present in parsley, thyme, and celery (e.g., apigenin, luteolin).
- Flavanones Abundant in citrus fruits (e.g., hesperidin, naringenin).
- Flavan-3-ols Found in tea, cocoa, and apples (e.g., catechins, epicatechin).
- Isoflavones Present in soy products (e.g., genistein, daidzein).
- Anthocyanins Found in berries, red cabbage, and red grapes (e.g., cyanidin, malvidin).
Phenolic acids
- Hydroxybenzoic acids Found in tea, berries, and certain fruits (e.g., gallic acid, ellagic acid).
- Hydroxycinnamic acids Present in coffee, whole grains, and fruits (e.g., caffeic acid, ferulic acid).
Polyphenolic amides
- Capsaicinoids Found in chilli peppers (e.g., capsaicin).
- Avenanthramides Found in oats and known for their anti-inflammatory properties.
Other Polyphenols
- Lignans Found in seeds (especially flaxseeds), whole grains, and vegetables.
- Stilbenes Found in grapes and red wine (e.g., resveratrol).
- Tannins Found in tea, wine, and certain fruits (e.g., ellagitannins, proanthocyanidins).
The Effects of Polyphenols on our Biological Systems
Polyphenols are multifunctional compounds that exert various biological effects through several mechanisms. Their influence on the human body is profound and diverse, contributing to overall health and particularly mental wellbeing. Here’s a deeper look into how polyphenols affect the biological system:
1. Antioxidant Properties
Mechanism: Polyphenols act as antioxidants by ‘donating’ electrons to neutralise free radicals, unstable molecules that can damage cells and tissues. Free radicals are a natural byproduct of metabolic processes, but their levels can increase due to external factors like pollution, radiation, and stress.
Effects:
- Reduction of Oxidative Stress: By neutralising free radicals, polyphenols help reduce oxidative stress, which is linked to ageing and various chronic diseases.
- Cellular Protection: Antioxidants protect cellular components such as DNA, proteins, and lipids from oxidative damage, preserving cellular function and integrity.
2. Anti-inflammatory Effects
Mechanism: Polyphenols modulate inflammatory pathways by inhibiting the activity of pro-inflammatory enzymes and cytokines.
Effects:
- Chronic Inflammation Reduction: Chronic inflammation is a risk factor for many diseases, including mental health related issues. Polyphenols help in reducing inflammation, thereby mitigating its harmful effects on the brain and body.
- Immune System Regulation: By controlling inflammation, polyphenols help maintain a balanced immune response, preventing excessive or prolonged inflammatory reactions that can harm tissues and organs.
3. Boosting Brain Health
Mechanism: Polyphenols cross the blood-brain barrier and interact directly with neuronal cells. They influence several pathways and mechanisms critical for brain health:
- Neurogenesis: Polyphenols promote the formation of new neurons, particularly in the hippocampus, a brain region associated with learning and memory.
- Synaptic Plasticity: They enhance synaptic plasticity, the ability of synapses to strengthen or weaken over time, which is crucial for learning, memory, and cognitive flexibility.
- Neuroprotection: Polyphenols protect neurons from damage due to toxins, oxidative stress, and inflammation, thus supporting overall brain health.
Effects:
- Cognitive Enhancement: By promoting neurogenesis and synaptic plasticity, polyphenols enhance cognitive functions such as memory, attention, and problem-solving skills.
- Mood Regulation: Polyphenols can influence the production and release of neurotransmitters (e.g., serotonin, dopamine) involved in mood regulation, potentially reducing symptoms of depression and anxiety.
- Protection Against Neurodegenerative Diseases: By protecting neurons and supporting brain function, polyphenols reduce the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
4. Gut-Brain Axis Interaction
Mechanism: Polyphenols affect the gut microbiota, the community of microorganisms living in the digestive tract, which in turn influences brain function. They act as prebiotics, compounds that promote the growth of beneficial gut bacteria.
Effects:
- Microbiota Modulation: Polyphenols enhance the diversity and activity of beneficial gut bacteria, which produce metabolites that can positively influence brain function.
- Gut-Brain Communication: The metabolites produced by gut bacteria (e.g., short-chain fatty acids) can cross the blood-brain barrier and affect brain health, contributing to improved mood and cognitive function.
5. Hormonal Regulation
Mechanism: Polyphenols can influence the endocrine system, particularly the hypothalamic-pituitary-adrenal (HPA) axis, which regulates our stress response.
Effects:
- Stress Response Modulation: By modulating the HPA-axis, polyphenols help regulate the production of cortisol, the stress hormone, thereby reducing the negative effects of chronic stress on the body and brain.
- Balance of Neurotransmitters: Polyphenols influence the levels of various neurotransmitters, helping maintain a balance that is crucial for mental health.
Polyphenols and Mental Wellbeing
These multifaceted effects of polyphenols on our biological system make them powerful allies in promoting mental wellbeing, a subject that is gaining significant scientific attention. Numerous studies support these claims, to highlight just two; a review published in the journal Nutrients highlights that polyphenols can improve brain function and protect against cognitive decline. Another study in The American Journal of Clinical Nutrition found that polyphenol-rich diets were associated with a reduced risk of depression.
Specific Polyphenols in ALLY Nº1
Anthocyanins (from Nordic Bilberries)
Anthocyanins are a type of flavonoid with potent antioxidant properties, found in high concentrations in Nordic bilberries. Research has shown that anthocyanins can enhance cognitive function and protect against mental decline. A study in The British Journal of Nutrition found that anthocyanin consumption improved cognitive performance and memory in older adults.
Resveratrol (from Japanese Itadori)
Resveratrol is a polyphenol found in Japanese Itadori and red wine. It is known for its neuroprotective effects, which can help improve stress response and overall mental health. According to a study published in Neurochemistry International, resveratrol has been shown to reduce symptoms of anxiety and depression.
Nobiletin (from Citrus x Sinensis)
Nobiletin, derived from the peel of Citrus x Sinensis (sweet orange), has anti-depressive and cognitive-enhancing properties. A study in the Journal of Ethnopharmacology demonstrated that nobiletin could significantly improve cognitive function and reduce depressive symptoms.
Conclusion
Polyphenols offer a natural and effective way to support mental wellbeing. With their antioxidant, anti-inflammatory, and neuroprotective properties, they can help enhance cognitive function, improve mood, and protect against mental decline. By incorporating polyphenol-rich foods and supplements like ALLY Nº1 into your daily routine, you’ll be taking a proactive step towards maintaining your mental health.