How Polyphenols Promote Cellular Health

Polyphenols are powerful plant compounds that protect and optimize cellular function, repair, and longevity. They help cells function more efficiently by reducing oxidative stress, inflammation, and DNA damage, while also enhancing mitochondrial energy production and detoxification. Polyphenols are essential for cellular repair, energy, and longevity.

Key Ways Polyphenols Support Cellular Health

• Reduce Oxidative Stress & DNA Damage 
  • Free radicals cause cell damage, aging, and chronic diseases (cancer, neurodegeneration).
  • Polyphenols act as antioxidants, neutralizing harmful oxidative molecules.
  • Best Polyphenols for DNA Protection:
    • Resveratrol (red grapes, blueberries) – Activates longevity genes (SIRT1).
    • Quercetin (onions, apples) – Protects DNA from damage.
    • EGCG (Green Tea) – Prevents oxidative stress in brain and liver cells.
      
• Boost Mitochondrial Function & Energy Production 
  • Mitochondria are the powerhouses of the cell, producing ATP (cellular energy).
  • Polyphenols enhance mitochondrial biogenesis and protect against mitochondrial dysfunction.
  • Best Polyphenols for Mitochondria:
    • Pterostilbene (blueberries) – More bioavailable than resveratrol for energy production.
    • PQQ (found in green tea, cocoa, parsley) – Stimulates new mitochondria growth.
    • Curcumin (Turmeric) – Protects mitochondria from oxidative damage.
      

• Activate Cellular Repair & Longevity Pathways 
  • Polyphenols stimulate autophagy, the process where cells self-clean and repair damaged components.
  • Activates AMPK (cellular energy sensor) and SIRT1 (longevity gene).
  • Best Polyphenols for Autophagy & Longevity:
    • Resveratrol – Mimics fasting effects, activating SIRT1 & AMPK.
    • Fisetin (Strawberries, apples) – Boosts autophagy, clears senescent cells.
    • EGCG (Green Tea) – Increases autophagy & detox pathways.
      

• Support Cellular Detoxification & Reduce Inflammation 
  • Polyphenols activate detoxification enzymes that clear toxins.
  • Reduce chronic inflammation, which damages cells over time.
    
  • Best Polyphenols for Detox & Inflammation:
    • Curcumin – Strong anti-inflammatory & detoxifying agent.
    • Sulforaphane (Broccoli, kale) – Enhances liver detoxification.
    • Chlorogenic Acid (Coffee, green tea) – Supports liver detox pathways.
      

• Improve Cell Membrane Integrity & Communication
  • Healthy cell membranes allow proper nutrient exchange and signaling.
  • Polyphenols protect phospholipid membranes from oxidation.
  • Best Polyphenols for Cell Membranes:
    • Olive Oil Polyphenols (Oleuropein, Hydroxytyrosol) – Protect against lipid oxidation.
    • Flavonoids (Dark Chocolate, Citrus, Berries) – Strengthen cell membranes.

How to Get More Polyphenols for Cellular Health

Eat Polyphenol-Rich Foods Daily:

• Berries (blueberries, strawberries, raspberries)
• Green tea, matcha
• Dark chocolate (85%+ cacao)
• Turmeric, ginger, cinnamon
• Olive oil (extra virgin)
• Red grapes & pomegranate

Use Polyphenol Supplements (If Needed):

• Resveratrol (100-250 mg/day) – Longevity, DNA repair.
• Pterostilbene (50-150 mg/day) – Mitochondrial support.
• Curcumin (500-1,000 mg/day with black pepper) – Anti-inflammatory, detox.
• EGCG (200-400 mg/day) – Autophagy, brain function.