The Hidden Health Benefits of Drinking a Glass of Red Wine Leave a comment

“It’s medicinal.” How many times has a statement like this accompanied a sip of red wine? And with good reason: studies have long shown that the presence of polyphenols, micronutrients of plant origin, gives red wine a healthy advantage over other forms of alcohol.

According to research by Dr Rudolph Schutte of Anglia Ruskin University in 2021, the health benefits derive from grapes, which are full of wonderful micronutrients, which may reduce the risk of developing type 2 diabetes, heart disease, clots blood and cancer. as well as improving our gut health and sharpening mental acuity, protecting against dementia.

Here’s all you need to know.

What are the other sources of polyphenols?

Of course, wine – or grapes – is by no means the only source of polyphenols available to us: they are fairly easy to find in a well-balanced diet with lots of fruits and vegetables. Pay particular attention to foods with red, blue and purple pigments: these are anthocyanins, a sub-category of polyphenols called flavonoids, which have an anti-inflammatory function and help protect cells from oxidative stress which can increase the risk of disease. Examples include all kinds of berries, red cabbage, peppers, cherries, eggplants, pomegranates, purple potatoes, and beets.

“Dark green leafy vegetables are another great source of polyphenols: think broccoli, kale, spinach and Swiss chard,” says Alex Glover, senior nutritionist at Holland & Barrett. Even so, there are some exceptions to the ‘colorful’ rule, such as olive oil, which is rich in several phenolic compounds – one of the main contributors to the documented benefits of consuming extra olive oil. Virgin.” Whole grains, seeds, legumes, turmeric, and a variety of herbs and spices are other good sources.

Why are polyphenols good for you?

Polyphenols have a role to play in digestive health, which is what you’d probably expect from a diet rich in whole foods, but it’s not just about shaking things up, it’s also about promoting gut bacteria. healthy. Polyphenols not only help encourage the growth of useful strains of bifidobacteria, but also help inhibit “bad” bacteria such as C. Difficiles, which can cause intestinal irritation and diarrhea. Good gut health also helps keep blood sugar levels stable and the immune system in good working order. Additionally, a growing body of evidence suggests that gut health impacts brain and mental well-being; a relationship known as the gut-brain axis.

Consuming foods high in polyphenols has been shown to boost cognition, according to dietitian Jo Travers – and a study published in Neurology in 2021 found that polyphenols – especially flavonoids – support cognitive function.

How much should you consume to enjoy its benefits?

According to Glover, “there is no daily reference value for food intake” since polyphenols are not considered “essential” like vitamins and minerals: aim for a well-balanced diet, including foods rich in color and variety, and you should be on your way. Despite this, a study published in the Journal of Nutrition in 2013 found that people who consumed 650 mg of polyphenols per day (about three-quarters of a cup of blueberries) had a 30% lower death rate than those who consumed them. less than 500 mg. .

Essentially, it’s pretty easy to get adequate amounts of polyphenols by eating a varied diet that contains a lot of plant-based foods, even those that look like candy bars. A few squares of dark chocolate, a handful of nuts – even starting your day with coffee, you get around 35 mg. As for the wine? Moderation is best, Glover says, advising drinkers “to stick to one to three drinks a week.”

What about the supplements?

Since polyphenols are most effective when they interact with other nutrients naturally found in foods, taking them in an “isolated” form is unlikely to be as beneficial. For example, vitamin C, which supports the immune system and the function of immune cells, has a mutually beneficial relationship with polyphenols, each enhancing the role of the other: kale, raspberries, blackberries, black currants, spinach and broccoli are all high in both.

Various dried herbs and spices, including ginger, oregano, and cumin, tend to contain nutrients such as magnesium, which can help prevent migraines and muscle cramps, as well as lower blood pressure and lowering blood pressure. reduce the risk of heart disease. Additionally, the infeasible amounts of polyphenols in supplements are cause for concern: they do not reflect natural amounts in foods, and animal studies have indicated that such high doses could be associated with kidney damage, thyroid imbalance, and could even increase the risk of stroke.