nicebattle

Article by TC Luoma

Polyphenol Pills and Powders

Are vegetable pills and plant powders worth consuming? Here is essential information regarding these products and their purported polyphenol - related benefits.

Balance of Nature: Criticisms and Comparisons

Commercial - Induced Irritation: Aside from the exorbitant cost, my main gripe with Balance of Nature's fruit and vegetable supplements lies not with the product itself but with their commercials. These commercials, featuring first - person accounts (presumably from satisfied customers) of how the supplement transformed their lives, are rather over - the - top. For instance, there's Vince, who, despite his 30 - year career in nutrition, didn't consume fruits and vegetables until trying Balance of Nature, and now he can, rather comically, stumble around a pickleball court. Then there are Kathie Lee Gifford, James, and John, all claiming remarkable rejuvenation effects from using the product.

Belief in Fruit and Vegetable Nutrients: I am a firm advocate of the health - promoting properties of fruits and vegetables, specifically the polyphenols and carotenoids they contain. In fact, I was involved in developing a similar product for Biotest called Superfood (available on Amazon), which has been in the market for nearly as long as Balance of Nature.

Energy - Boosting Misconception: While fruits and vegetables are nutritious, it's improbable that taking their supplements or consuming the actual produce would lead to significant energy increases, except under extreme circumstances such as being trapped underground with minimal food, being a 17th - century pirate with scurvy - like symptoms, or having just completed a highly unbalanced Hollywood diet.

Dietary Replacement Fallacy: I also object to the subtle implications in Balance of Nature's marketing that their product can completely replace whole fruits and vegetables in a diet and that it's the sole requirement for good health, disregarding the thousands of other polyphenols in other plant foods and the nutrients in meats and grains.

Product Comparison: Both Balance of Nature and Superfood are based on a solid concept. However, I believe Biotest's Superfood is a superior and more cost - effective option. Balance of Nature costs $90 per month (or $70 with a $20 membership), while Superfood costs less than $19 per month.

The Medical Effects of Polyphenols

Overview of Polyphenols: Polyphenols are the largest group of dietary antioxidants. With an estimated over 8,000 different chemical structures, they are renowned for their ability to scavenge free radicals and donate hydrogen atoms, electrons, and metal cations. This property enables them to play a crucial but often under - recognized role in preventing and protecting against some of the most serious human diseases.

Polyphenols and Obesity: In vitro, animal, and human studies have shown that certain polyphenols can increase thermogenesis and energy expenditure, reduce inflammation and oxidative stress, and thus facilitate weight loss. Epigallocatechin gallate (EGCG) in tea (found in Superfood but not Balance of Nature) and anthocyanins in blue - colored fruits and vegetables (including Biotest's Indigo - 3G) are notable polyphenols in this regard.

Polyphenols and Cardiovascular Disease: Oxidative stress is a major culprit in the development of cardiovascular disease (CVD), as it disrupts the function of blood vessel linings, leading to atherosclerosis and ultimately CVD. Polyphenols increase the production of nitric oxide (NO), widening blood vessels and preventing strokes. They also lower LDL cholesterol, raise HDL cholesterol, and have beneficial effects on blood pressure. Quercetin, found abundantly in capers, red onion, and berries, seems to be particularly effective in defending the cardiovascular system.

Polyphenols and Type 2 Diabetes: Flavonoids, especially anthocyanins in berries, can reduce the risk of type 2 diabetes by decreasing post - prandial insulin response, improving insulin secretion and sensitivity. They achieve this by inhibiting carbohydrate digestion, slowing intestinal glucose absorption, stimulating insulin secretion, modulating liver glucose release, and triggering advantageous gene expression and cell signaling pathways.

Polyphenols and Cancer: Apoptosis, a form of cell death, is vital for an organism's health as it eliminates old or malfunctioning cells that could potentially turn cancerous. However, once cancer cells develop, apoptosis may be blocked. Polyphenols can initiate apoptosis, acting like a targeted agent. They also promote other cell defense systems and modulate cell cycle signaling. Numerous studies indicate that a high flavonoid intake is associated with a lower incidence of cancer, especially of the colon, lung, and stomach.

Polyphenols and Neurological Disorders: The antioxidant properties of various polyphenols enhance brain health and function. They protect brain cells from damage, improve "synaptic plasticity" (facilitating communication between neurons), and reduce the accumulation of neuropathological proteins implicated in diseases like Alzheimer's, Parkinson's, and ALS.

Beyond Current Understanding

Unlimited Potential: We are only at the beginning of exploring the vast universe of polyphenols. In the future, the right types and amounts of polyphenols may potentially offer the long - sought - after "exercise in a pill," cure numerous diseases, and extend both lifespan and "health span," allowing individuals to age while maintaining youthful vigor, strength, and mobility.

Limitations of Single Supplements: However, it's unlikely that a single polyphenolic supplement, no matter how advanced, can provide all the necessary polyphenols. Additional dietary sources are usually required.

Do Superfood and Balance of Nature Contain All Necessary Polyphenols?

Inadequacy of Single Supplements: Just as a single antibiotic doesn't kill all bacteria or a one - size - fits - all dog hoodie doesn't fit all dog breeds, Superfood, despite being a product I would choose to take to a desert island along with a boat - building book and a pocket vagina, doesn't supply all the polyphenols needed for optimal health. With approximately 8,000 identified polyphenols, it's impossible for one product to cover them all.

Diverse Sources of Polyphenols: There are seven categories of plant - based foods rich in polyphenols:

Vegetables: Artichokes, potatoes, rhubarb, yellow onions, red cabbage, cherry tomatoes, leeks, broccoli, celery.

Fruits: Berries, apples, apricots, plums, pears, grapes, cherries (darker fruits have higher polyphenol content).

Whole Grains: Buckwheat, rye, oats, barley, corn, wheat, rice.

Nuts, Seeds, Legumes: Black beans, white beans, pecans, almonds, walnuts, flaxseed, quinoa, chestnuts, hazelnuts.

Fats: Extra virgin olive oil, sesame seed oil, dark chocolate (cacao).

Beverages: Coffee, tea, red wine, cocoa.

Spices: Oregano, rosemary, soy sauce, cloves, peppermint, anise, celery seed, saffron, spearmint, thyme, basil, curry powder, ginger, cumin, cinnamon, garlic.

TC's Personal Polyphenol Diet

Breakfast: To meet my daily polyphenol goals, I typically include one or two shakes. A typical morning shake consists of 8 ounces of oat milk, 1 scoop of Superfood, a small handful of chopped walnuts, 1 tablespoon of flaxseed, 2 tablespoons of white beans, 1 handful of mixed berries, 2 tablespoons of pumpkin, 1 tablespoon of olive oil, 1 - 2 scoops of Metabolic Drive powder, and 5 grams of creatine. I also add 1 tablespoon of cacao to my coffee for polyphenols and enhanced nootropic effects.

Post - Workout Meal: After a 9 AM workout, my post - workout meal includes 1 handful of raw, shredded spinach, 1/2 can of black or white beans (or a cup of pre - cooked quinoa), 1 can of skipjack tuna, 1 tablespoon of olive oil, several shakes of Bragg Organic Sprinkle, and 1 teaspoon of hot sauce.

Mid - Day Meal: This meal is relatively simple, with 8 ounces of oat milk, 1 banana, 1 - 2 scoops of Metabolic Drive Protein Powder, and occasionally a few spinach leaves.

Dinner: I steam a mix of up to 10 different fruits and vegetables in a Black and Decker steamer, including sweet potatoes, purple sweet potatoes, cabbage, broccoli, peas, mixed leaves, broccoflower, and mushrooms. After steaming, I add olive oil, Bragg seasoning, and hot sauce, and serve with a large portion of meat or fish. I also incorporate polyphenol supplements as part of my diet.

In conclusion, while my diet is a template for adding more polyphenols, it's not intended for everyone to follow exactly. Although polyphenols have great potential, neither a specific diet nor taking supplements like Balance of Nature or Superfood will bring about overnight life - changing results, unless one is severely undernourished. T Nation earns from qualifying purchases as an Amazon Associate. Read more about our policy.