Polyphenols and Antioxidants: What They Are and Why Your Body Will Love Them
I remember when I first heard the words polyphenol and antioxidant. It was on the back of a fancy tea box next to promises of glowing skin and better digestion. At the time, I had no idea what they were. But they sounded healthy, and I was trying to be healthy, so I figured why not?
Fast forward a few years, and understanding how these compounds support gut health, reduce inflammation, and help balance hormones made me way more intentional about what I put on my plate. And I genuinely started feeling the difference.
If you’ve heard these terms tossed around online or by influencers but still don’t fully get what they mean, let me try make it simple and science-backed.
What are polyphenols and antioxidants?
Here’s the short version:
Polyphenols are natural compounds found in plants. They act like the plant’s defence system, protecting it from environmental stress. When we eat them, they do something similar in our bodies helping to protect us from inflammation and cellular damage.
Antioxidants are substances that protect your cells from oxidative stress, which is basically damage caused by unstable molecules called free radicals. These free radicals can come from processed foods, alcohol, pollution, and even normal metabolism.
Many polyphenols are antioxidants, but not all antioxidants are polyphenols.
In simple terms:
Polyphenols = plant compounds that support health
Antioxidants = protect your cells from damage
Together, they help your body function better, especially under stress
Why your gut and hormones love them
This isn’t just about “eating clean.” There’s actual science showing that polyphenols and antioxidants have a direct impact on gut health and hormonal balance.
1. They feed your good gut bacteria
Polyphenols act as prebiotics, meaning they feed the beneficial bacteria in your gut. A healthy gut microbiome improves digestion, immunity, mood, and inflammation, all of which tie into hormone health.
A 2021 study in Nutrients found that polyphenol-rich foods like berries and green tea improved gut microbiota diversity, which is essential for long-term health.
2. They lower inflammation
Chronic inflammation affects everything from your periods to your skin to your mood. Antioxidants help neutralise free radicals before they can trigger this low-grade, ongoing stress inside the body.
3. They support hormone detox and metabolism
Your liver plays a key role in processing and clearing out hormones, especially estrogen. Polyphenols and antioxidants support liver function and reduce oxidative damage to hormone-producing glands.
I used to ignore them — now I choose them daily
When I first started learning about polyphenols and antioxidants, it felt like another wellness buzzword. But once I connected the dots between food and how I actually felt, clearer skin, fewer mood crashes, better digestion, it stopped being about trends and started being about support.
I didn’t do anything extreme. I just started building meals around colourful plants and being a bit more mindful with my snacks and drinks. Here’s what that looked like:
Adding berries to breakfast
Choosing dark chocolate instead of ultra-processed chocolate or candy
Reaching for more green tea
Cooking more with extra virgin olive oil, herbs, and spices
Those small shifts made a big difference. I had more energy, less bloating, and started feeling more in sync with my body. And the more I learned about the science, the more it made sense.
Where to find polyphenols and antioxidants in real food
You don’t need exotic powders or fancy products. These compounds are in everyday whole foods. The trick is variety and colour.
Fruits and vegetables
Blueberries, blackberries, raspberries
Red grapes
Pomegranate
Red onions, spinach, artichokes, beetroot
Herbs and spices
Turmeric (with black pepper for better absorption)
Cinnamon
Oregano, thyme, rosemary
Beverages
Green tea
Hibiscus tea
Coffee
Red wine (in moderation!)
Other sources
Dark chocolate (aim for 70% cacao or more)
Extra virgin olive oil
Walnuts, flaxseeds, almonds
Aim to get your polyphenols and antioxidants from different food families throughout the week. Think eat the rainbow.
Should you take a supplement?
If your diet is rich in whole plant foods, you’re probably already getting what you need. The body absorbs these compounds best when they come with fibre, enzymes, and other plant-based cofactors, all of which are found in food.
Supplements can be helpful in certain medical situations, but they’re not the first line for most people. Focus on food first, then reassess.
Why you should have more polyphenol and antioxidants in your life
When it comes to supporting gut health, managing inflammation, and helping hormones stay balanced, polyphenols and antioxidants are low-effort, high-impact. They’re not a quick fix, but they are a daily habit that makes your body more resilient over time.
If you want to feel better, age slower, and support your body naturally, this is a simple place to start.
Pick one of the foods from the list above and add it to your day this week. Maybe it’s a berry smoothie, a square of dark chocolate after lunch, or a sprinkle of cinnamon in your oats.
All the small shifts add up; your body will love it!
With love and balance, my friends x
