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Vitamins: The Specialists

Vitamins are famous for keeping us healthy, but only three of the 13 essential vitamins actually function as antioxidants: Vitamins A, C, and E.

To be an antioxidant, a molecule must directly donate electrons to stabilize free radicals. Most vitamins don’t do this; instead, they act as coenzymes (helpers that switch on metabolic processes) or hormones. Three vitamins act as antioxidants and are quite famous for it: Vitamins A and E do their antioxidant work in fat, while Vitamin C operates in water.

Antioxidants: The Frontline Soldiers

When your body turns food into energy, it creates unstable molecular byproducts called free radicals—the biological equivalent of a candle producing toxic carbon monoxide. Stress, smoking, ultraprocessed foods and illness augment the number of free radicals too.

Free radicals are missing an electron, making them chemically volatile. They aggressively steal electrons from healthy cells, damaging cell walls, proteins, and DNA. This process—oxidative stress—is exactly like a sliced apple turning brown. Over time, it accelerates aging and leads to health issues like cardiovascular disease, cancer, dementia, diabetes and more. This makes antioxidants the heroes. They sacrifice one of their own electrons to neutralize a free radical on a 1-on-1 basis, thousands of times a day.

Polyphenols: The Signalling Molecules

Polyphenols are a massive family of plant compounds defined by their chemical structure, not their job. All polyphenols can act as antioxidants, but not all antioxidants are polyphenols.

For decades, scientists thought polyphenols worked just like Vitamin C, scavenging free radicals directly. However, recent research reveals that their direct antioxidant capacity inside the human body is actually quite low. So why are polyphenol-rich diets so incredibly healthy?

It is quite recent that scientists solved the mystery. Polyphenols don’t fight free radicals themselves; they signal your cells to fight harder. Instead of acting as a 1-on-1 footsoldier (like antioxidants do), polyphenols trigger a mild stress response that activates a genetic pathway called Nrf2. This instructs your DNA to ramp up its own production of endogenous antioxidants, like glutathione and SOD. These internal defenses are thousands of times more potent than any dietary antioxidant you can swallow. On top of that, polyphenols double as premium gut-health fuel (prebiotics) and powerful anti-inflammatories.

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The Verdict

While standard antioxidants like Vitamin C directly neutralize free radicals 1-on-1, polyphenols act like managers—priming your body’s entire defense system to run efficiently. It’s time for polyphenols to stop hiding behind trees and become more famous than vitamins.

Arthritis (not to be confused with arthrose, which is the mechanical wear-and-tear of cartilage), is primarily driven by active inflammation within the joint capsule.

It is an -itis.

In the medical world, the suffix “-itis” signals a clear warning: inflammation. Whether it manifests as arthritis (joint inflammation), colitis (colon inflammation), or dermatitis (skin inflammation), these conditions share a common biological blueprint. They are driven by an overactive immune response, oxidative stress, and the chronic release of pro-inflammatory signaling molecules that can damage healthy tissues over time.

Polyphenols to the rescue

Managing these “-itis” conditions requires cooling the body’s inflammatory fires. This is where polyphenol-rich substances play a vital role. Found abundantly in green tea, turmeric, berries, dark chocolate and extra virgin olive oil, polyphenols are potent, plant-derived antioxidants that act as natural cellular shields. In some of my previous posts I have explained this in more detail, for example this one: The Mother of All Diseases

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More than anti-inflammatory

While polyphenols are celebrated for suppressing itis-related symptoms, their true therapeutic potential lies in their ability to optimize the micro-environment required for actual tissue repair. Chronically inflamed tissues suffer from poor circulation and structural degradation. It takes a well-developed blood flow to deliver repair chemicals to areas such as joints, cartilage tissues and tendons. Polyphenols actively promote this by stimulating nitric oxide production, which helps to grow microscopic blood vessels and drastically improves blood flow. (This is also the reason why a polyphenol-rich diet helps to prevent injuries for athletes). This enhanced circulation delivers the vital oxygen and nutrients necessary for cellular healing. In other words, polyphenol-rich substances actively upgrade the body’s internal plumbing to support long-term tissue restoration.

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So, if I ever want to beat the oldies at tennis, I should stop supplying my fellow players with that polyphenol-rich olive oil.

SuprQure operates in two distinct but connected worlds. On one hand, we are passionate advocates for polyphenol-rich nutrition, which we promote through education, including this newsletter. On the other, we are a supplier of high-polyphenol olive oils. To be perfectly candid: we spend money on the former and hope to make it back with the latter.

Now that my business interests and biases are on the table, I am thrilled to welcome you. Here is what you will not find here: n=1 cases, quasi scientific anecdotes, clickbait lists of 5 foods to avoid, or simplistic always do this , never eat that health advice.

What you can expect instead

Every two weeks, we publish a thoroughly researched, evidence-based deep dive. Our goal is to translate complex science into actionable knowledge. We cover foundational topics like calories or antioxidants:

But we also deep dive into the mechanics of cholesterol or the blood-brain barrier

Chronic inflammation is a recurring theme, for example a few weeks ago in:

And we cover sports. Polyphenols have become an important part of optimized nutrition for athletic performance. Witness Tadej Pocagar drink his polyphenols immediately after finishing another stage (he probably won):

Why You Haven’t Heard of Polyphenols (Yet)

If I asked you to name the building blocks of a healthy diet, you’d probably list proteins, vitamins, and possibly fiber. Nutritionists may add fats, minerals and vitamins. But there is a massive player missing from this list: Polyphenols.

What are they?

Polyphenols are naturally occurring compounds found in plants. They’re a plant’s internal defense system, hidden in plain sight:

They protect the plant from UV radiation, pathogens, and oxidative stress. When we consume these plants—especially bright coloured fruits, bitter and spicy herbs, high-quality olive oil, berries, and dark leafy greens—we import their defense systems for our personal benefit.

So, why is everyone talking about protein, but not these?

Historically, nutrition science focused on avoiding immediate disaster, such as scurvy or malnutrition. Today, the pendulum has swung to the other extreme. Social media, influencers, and even many doctors are obsessed with the aesthetics of “shrinking” (weight loss) or “growing” (muscle gain).

While there is nothing wrong with looking good, we’ve lost sight of the timeline on which food truly impacts our health. Most nutrition advice today is about the mirror; it should be about the next decade.

Polyphenols aren’t about surviving until tomorrow or looking better in a selfie. They are about avoiding MASLD: Miserable After Sixty with Life on Drugs. They are the difference between spending your golden years in superb health or spending them organizing your weekly pillbox.

Because their benefits are cumulative and preventative, they don’t get the quick-fix attention that protein shakes or vitamins do. Agree?

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Why I Am Obsessed

The science is increasingly clear: polyphenols are the heavy hitters of longevity. Here is how they work in your body:

• Cardiovascular Health: They improve the elasticity of your arteries and help prevent the oxidation of LDL (the process that turns cholesterol into “bad”).

• Anti-Inflammatory Power: They act as biological off-switches for chronic inflammation, which is the root of most modern diseases.

• Neuroprotection: By crossing the blood-brain barrier, certain polyphenols help protect neurons, potentially lowering the risk of Alzheimer’s and Parkinson’s.

• Metabolic Health: They help regulate blood sugar and improve insulin sensitivity, making them a secret weapon against obesity and Type 2 diabetes.

• Body Composition: They help you stay lean by inhibiting the formation of new fat cells and stimulating fat oxidation—effectively shifting your metabolism from “store” to “burn” mode.

• Athletic Endurance: They enhance mitochondrial function and improve blood flow, optimizing oxygen delivery to your muscles. This increases stamina and significantly shortens the recovery time needed after intense physical activity.

• The “Anti-Aging” Effect: By fighting oxidative stress at a cellular level, they slow down the biological clock that causes our tissues to degrade. There are also studies that link certain polyphenols to the repair of telomeres. (“Age in not a number - it’s a Lifestyle”)

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… or visit our sister company to try polyphenol-rich olive oil for yourself: https://villa-evoo.com

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​Unconsciously, however, our nutritional patterns are scripted by a marketing-savvy food industry. We have learned to love sweet and salt at the expense of healthier tastes like sour, astringent, peppery and bitter. There is a silent voice that gets ignored until it’s screaming for help: your liver.

The Lowly Housekeeper

​The liver is the primary filter for blood. Before food-soaked blood travels from the digestive tract to the rest of your body, it must pass through the liver for detoxification. ​The liver is a housekeeper that filters away toxins like alcohol and drugs, but also metabolic waste products like ammonia. It converts food into usable energy and cellular building blocks. For cleansing, the liver produces bile, a fluid essential for breaking down fats and absorbing fat-soluble vitamins. And like every good housekeeper, it also keeps an eye on your mood. By managing blood sugar, it ensures your brain has a steady fuel supply, keeping you active. It also breaks down excess hormones; if the liver is sluggish, hormones circulate longer, leading to mood swings, anxiety, and irritability. ​Yet, we treat this essential housekeeper with utter contempt. We confront it daily with FED SAD CRAP.

​What is FED SAD CRAP?

​These aren’t just angry words in all caps; they are acronyms for a large chunk of the global food system that prioritizes profitability over values, which they claim to promote: health, well-being and sustainability.

​FED: Fatty European Diet

​The FED pattern is essentially the same from Milan to Reykjavik. It is heavy in saturated fats (butter, cheese) and processed meats (hams, sausages) and widely accepted ultra-processed foods like margarine, muesli bars, fruit-flavoured yoghurts, ready-made soups and plant-based meat substitutes. Ultra-processed foods are more and more linked to cancer. The research on UPF started in the early 2000s, so it is understandable that UPFs have not been banned yet. But we know since the “Seven Countries Study” published in 1961 that saturated fats are linked to poor health. Why, after 65 years!, are these fats still common in our food? It is because the industry made a genius pivot: they added Vitamin D.
People living north of Milan may not get enough sunlight (UVB), limiting their ability to produce sufficient Vitamin D. Governments jumped on this. While a white-skinned European can produce sufficient Vitamin D with just 15–30 minutes of daily sun on their face and arms, we are told to eat industrial fats instead. Governments encourage consumption of dairy, meats and other foods under the guise of public health. Is this a case where the cure is worse than the disease?

​SAD: Standard American Diet

Still, Europeans are food-wise better off than Americans. ​The SAD reality is characterized by high intakes of red meat, pre-packaged foods, and high-fat dairy. SAD is notoriously low in the fiber, antioxidants, and polyphenols your body actually craves. It results in obesity (not surprisingly, GLP-1 producers make a fortune), high cholesterol (which suits the statin lobby just fine), and neurodegenerative diseases. It is kept in place by a massive political force. It ensures the sad food system of SAD remains firmly in place. The financial success of SAD has been fundamental to its low-cost, hugely successful spin-off, which we know all over the world as CRAP.

​CRAP: Calorie-Rich And Processed

In sales, the highest levels of cunning is to sell sand to the Arabs or fridges to Eskimos. It appears there is a next level. McDonald’s has 755 outlets in Italy. That shows how good they are in selling CRAP in the ultimate food country. Bare in mind that the fast-food industry doesn’t cater to hunger; it specializes in creating cravings. They draw on the research in Neurogastronomy—the science of how your brain can be steered to develop addiction, 24/7. CRAP foods are lab-engineered to hit a bliss point of fat, sugar, and salt that hijacks your brain’s satiety switch, which makes moderation a biological impossibility. A few minutes after tucking into a burger, you feel like you can eat more. You wash it all down with SLUDGE: Sugary Liquids Undermining Digestive Gut Ecology. The result: an overdosis of sugar, salt, saturated fats and omega-six fats (which are often seed oils, now being singled out as the bad guy: it is, however, the overdosis of perfectly healthy omega-6 seed oil that deteriorates health). Your liver cannot handle this o.d. - the housekeeper starts stacking the dirty dishes in the kitchen, making it impossible to run a proper household.

​Small Beer vs. Giant CRAP

​When I was in university, the running joke was that more than a beer or two leads to a fatty liver. We assumed that once we returned to civilian life, our livers would heal (we often had more than two). And for most of us, it did. We were fully aware of the link between alcohol and liver disease. It turns out alcohol-associated liver disease (ALD)—which affects one in twenty people— happens to be small beer compared to the new epidemic, which doctors call MASLD. ​The numbers are staggering: 1 in 6 people worldwide now suffer from MASLD (Metabolic Dysfunction-Associated Steatotic Liver Disease). ​That is 1.3 billion people—three times the number of alcohol-related cases. ​In the US, prevalence is a Whopper: 30% to 40% of adults are expected to have MASLD.

Because we are FED SAD CRAP, we systematically overwhelm our liver’s regenerative capacity. Through a process called de novo lipogenesis, the liver receives so much sugar, which it converts into fat and stores it inside the liver itself.

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​Miserable After Sixty with Life on Drugs

​While MASLD is a liver disease, the liver isn’t always what kills you first. A malfunctioning liver triggers a domino effect of heart disease, cancer, dementia, and strokes. The visible effects typically hit at retirement age. Instead of enjoying your golden years, your days become a rotation of hospital visits and pill organizers. We should rename MASLD: Miserable After Sixty with Life on Drugs. It is miserable, yet it is preventable.

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What Can We Do?

It is nearly impossible to avoid the sad parts of our food system. Supermarkets are filled with cheap FED products and SAD meals; delivery apps promote CRAP; and kids recognize the “Golden Arches” before they can even read.

​However, policy works. The UK’s sugar tax saw a significant drop in sugar intake within just one year. The leading medical journal The Lancet has launched a series of policy recommendations. We need:

• A CRAP-Tax: Additional taxes on addictive, processed foods (similar to tobacco).

• ​Healthy Subsidies: Using the revenues from the CRAPt tax revenue to make real food affordable for poor families.

• ​Advertising Bans: Stopping the neurogastronomic targeting of children.

​Prediction: Twenty years from now, we will look at CRAP like we look at cigarettes today: why did we let them profit from a deliberately addictive killer while society bears the healthcare costs?

Live Life Like a LIVER

​The danger of FED SAD CRAP is that it lacks an immediate feedback loop. Too much tequila gives you a hangover; a marathon without training gives you sore legs. But a fatty liver takes decades to scream. ​The good news? The liver is incredibly resilient. If you stop the abuse, it can restore itself. If you manage to pivot away from FED SAD CRAP (and its marketing claws), you will discover a delicious world full of healthy foods such as fruits (with skin!), colored vegetables, and legumes, providing fibres, proteins, vitamins and polyphenols and Extra Virgin Olive Oil (EVOO), which repairs the liver and acts as a natural satiety indicator. Bitter-ish, pungent olive oil is arguably the most healthy ingredient of any meal.

The Avoid List

Here is a simple avoid list:

• Hidden Sugars Ketchup, BBQ sauce, flavored yogurts, fruit juice

• Refined Grains White or brown bread, couscous, flour tortillas

• Health Traps Agave nectar (pure fructose), energy bars, brown-dyed bread

• Sugar spikes Sodas, sugar-free drinks, energy drinks

Summary

MASLD is an escalating epidemic fueled by FED SAD CRAP. These feeding patterns create a triple-whammy: refined sugars drive de novo lipogenesis, causing fat to accumulate in liver cells, while high salt intake acts as an accelerant. In the meantime we load our body with the wrong fats, which add additional pressure on our liver. The good news, however, is that early stages of MASLD remain highly reversible

Recovery hinges on moving toward whole-foods (veggies, fruits, legumes, nuts, whole grains, herbs) and less animal-based foods (meat, cheese). Instead, get your essential fats from Extra Virgin Olive Oil (EVOO). If it tastes bitter and creates a peppery effect roughly 15 seconds after swallowing, you have found a polyphenol-rich oil, which actively regenerates your liver and protects it from damage.

Swapping FED SAD CRAP and SLUDGE for real food is essential to reclaim a healthy liver. You swap a future that may be MASLD (Miserable After Sixty with Life on Drugs) for LIVER: Longevity Initiated by Vitality and Essential Repair.

​Avocado on whole grain toast with a splash of olive oil, anyone

Vitamins are Anti…

Many vitamins (not all) are antioxidants. The most famous is arguably Vitamin C. Another well-known antioxidant is Beta-Carotene, found in carrots and sweet potatoes, which converts into Vitamin A in the body. But there are many more. To name just three:

• Lycopene: Famous for heart and prostate health; found in tomatoes and watermelon.

• Lutein: Critical for eye health; found in egg yolks and leafy greens.

• Alpha-Lipoic Acid (ALA): Unique because it is both water- and fat-soluble, allowing it to work throughout the entire body. Found in spinach.

Your body also makes its own antioxidants:

• Glutathione: Often called the “Master Antioxidant,” it is produced in the liver and regenerates other antioxidants like Vitamin C and E.

• Coenzyme Q10: Vital for energy production in the mitochondria and protecting cells

• Melatonin: Best known as a sleep hormone, it is also a powerful antioxidant that crosses the blood-brain barrier to protect neurons.

… and Radicals are Free

To understand what antioxidants do, we must first turn to free radicals. Technically, a free radical is an atom with an odd number of electrons. Electrons are supposed to be paired. When that is not the case, certain atoms (i.e. the free radicals) become harmfull and damaging.

Hence, free radicals are unstable atoms that can damage cells, proteins, and DNA through a process called oxidation. An excellent example of unwanted oxidation is cholesterol. We’re wont to talk about good and bad cholesterol, but that is actually a giant misnomer: cholesterol is essential for the functioning of our body, so how can it be bad? That is the case when the so-called bad cholesterol (LDL) is confronted with a free radical. The cholesterol which is on its way to a cell, gets damaged and sticks in your artery. The result is plaque, which leads to infarcts and high blood pressure.

So oxidation is the process whereby free radicals cause damage. We call this oxidative stress. Chronic oxidation is a primary driver of more than the above mentioned example of cholesterol leading to cardiovascular diseases. Oxidative stress causes accelerated ageing, cancer, dementia, obesity, Alzheimer’s, diabetes and more.

Electron Pairing

The great significance of antioxidants is that they can offer an electron to a free radical, which neutralizes the damaging effect, without becoming a free radical itself. Take a look at the schematic hereunder. The free radical has 7 electrons (3 paired, one unpaired) and the antioxidant has 20 (i.e. 10 pairs). In order to neutralize the harmfull free radical, the antioxidant offers an electron. The free radical now has four pairs of electrons and has become stable. The antioxidant has 19 electrons left, but the fact that 18 are paired and one is not does not make it damaging. The antioxidant stays stable and harmless, despite having an odd number of electrons.

Where do Free Radicals come from

Most free radicals are actually generated by your own body as it performs essential life functions. The four most common internal sources are:

1. Mitochondria produce energy for cells, but in the process they leak a small amount of oxygen, creating superoxide radicals.

2. The immune system deliberately creates free radicals. When your body fights bacteria or viruses, specialized white blood cells (phagocytes) intentionally release free radicals to destroy the invading pathogens.

3. Chronic inflammation keeps the body’s emergency response active, leading to a continuous drip of oxidative compounds.

4. Exercise: High-intensity physical activity increases oxygen consumption, which temporarily spikes free radical production.

In addition to the internal sources of free radicals, there are environmental factors that overwhelm the body’s natural ability to keep free radicals in check. No prizes for guessing the top three:

1. Pollution & Smoke: Air pollutants, industrial solvents, and especially cigarette smoke (which contains trillions of free radicals per puff) are primary culprits.

2. Radiation: Overexposure to UV rays from the sun or X-rays can split water molecules in your cells, creating the highly reactive hydroxyl radical.

3. Dietary Toxins: Ultra-processed food, high-temperature cooking (like charring meat), and alcohol all trigger oxidative bursts.

You can’t avoid free radicals. They are a side effect of breathing, eating and moving. But you can control them through limiting the external sources. And, most importantly, you can neutralize them with a consistent intake of antioxidants and polyphenols.

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The power of Antioxidants

Virtually all fruits are rich in antioxidants. But you can also find them in coloured vegetables. Here are a few examples:

• Purple: Blueberries, blackberries, red cabbage, and eggplant

• Red: Tomatoes, strawberries, and raspberries.

• Orange: Oranges and carrots

• Yellow: Sweet potatoes and pumpkins

• Green: Kale, spinach, kiwi and broccoli.

Note: Cook tomatoes and carrots. It breaks down plant cell walls, making antioxidants like lycopene and beta-carotene 400% more absorbable, especially when paired with a fat like olive oil.

Other sources include red beans, kidney beans, and black beans. Legumes not only provide antioxidants, they also provide proteins and fibre. Add cloves, cinnamon, turmeric, and oregano, where possible. (Every time I make a pot of tea I add a clove). Don’t forget pecans and walnuts. Luckily, coffee and tea are also a source of antioxidants.

The Power of Polyphenols

Unlike basic vitamins, polyphenols go a step further. They actively communicate with your cells to reduce inflammation, provide cover against free radicals, improve insulin sensitivity, and support a healthy gut microbiome.

Extra Virgin Olive Oil

One of the most potent sources of unique polyphenols is Extra Virgin Olive Oil (EVOO). Specifically, compounds like oleocanthal and oleuropein give high-quality oil its signature bitter-ish taste and peppery sting at the back of the throat. Daily consumption of EVOO helps your body actually absorb the fat-soluble antioxidants found in other vegetables, making it the perfect delivery system for a healthy diet.

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How to Get Them

The most effective way to source antioxidants is through a rainbow diet (which is broadly similar to the Med Diet and scientific diets like DASH and MIND).

• The Fats: Use high-quality EVOO as a finishing oil for salads and cooked greens.

• The Colors: Blueberries, pomegranate, red onions, and spinach.

• The Rituals: Green tea, dark coffee, and dark chocolate (70%+ cocoa).

• Avoid sugar, salt and saturated fats (meat, dairy), as we will explain in our next post.

By diversifying your plate with colorful plants and healthy fats, you provide your system with the anti to kill the free. I know, it sounds strange, but it’s the best recipe for good health (and good cholesterol).

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It is striking how little we know about the tissue between our ears, that make us intelligent, aware and human. We know neurons fire electrical impulses called action potentials, but we haven’t cracked their language. Is information stored in the timing of spikes, their frequency, or a collective rhythm? Because we don’t yet speak the language of the brain (compare with how we speak DNA) we cannot yet fully repair deafness or blindness caused by malfunctioning neurons.

Similarly, we are just beginning to map the “Second Brain” (i.e. the gut-brain axis). We know the gut and brain talk, but we don’t know their full vocabulary. How do specific bacteria in our colon persuade our brain to crave sugar or feel anxious?

Even the brain’s waste management system, the Glymphatic System, was only discovered as recent as 2012. It relies on blood flow to create the pressure necessary to circulate fluids that wash over brain cells, picking up metabolic trash and dumping it into vessels to be filtered by the liver and kidneys. Without this constant flush, the brain would literally suffocate in its own waste.

The Great Filter: The Blood-Brain Barrier

In all these mysteries, one thing is clear: the brain has its own way of doing things. For example, where the liver creates cholesterol for the body, the brain has its own cholesterol factory. While it relies on the same plumbing as the rest of the body for energy and cooling, it is incredibly picky about what it lets inside. This elite security detail is the Blood-Brain Barrier (BBB).

The BBB is a highly selective, semipermeable border of endothelial cells (note; endothelial cells are the cells that line the inner walls of arteries and other ducts). It acts as a gatekeeper, preventing toxins in the blood from crossing into the central nervous system. When this seal fails, we face BBB dysfunction—aka BBB leakage.

What Causes the Leak?

BBB dysfunction is rarely a single event; it’s usually the result of chronic erosion. This erosion is most often the result of the hormonal reaction to chronic stress and the damage done by vascular stress.

Hormones, specifically cortisol: Chronic stress—driven by never-ending to-do lists and social pressures—floods the body with cortisol. Over time, this degrades the proteins that keep the barrier tight.

Vascular Stress: Conditions like obesity, diabetes, and hypertension weaken the endothelial lining. High blood pressure physically stretches the delicate micro-vessels until they become porous.

Other causes: Strokes and traumatic brain injuries (as one sees in contact sports) may cause immediate metabolic crises, physically tearing the vascular integrity.

Once a BBB loses its ability to be an elite filter, it may let tiny amounts of brain-damaging molecules through. Such a leaky BBB leads to devastating diseases such as Multiple Sclerosis (MS), Dementia, Alzheimer’s, and Parkinson’s.

The AAA Protocol: Repair and Prevent

In neurology, preventing degradation of the brain is significantly easier than reversing chronic damage. To keep your BBB at the highest AAA (Triple-A) quality, focus on these three pillars:

1. Anti-Inflammatory Nutrition
Certain polyphenols act as molecular glue for the barrier. Top of the list is high-quality, Extra Virgin Olive Oil (EVOO). It contains oleocanthal. This polyphenol doesn’t just reduce inflammation; it helps physically pump neurotoxic plaques out of the brain. If your olive oil has a peppery sting (15 seconds after swallowing), it’s working. But your EVOO should also be bitter. A bitter taste is evidence that it delivers the high concentrations of hydroxytyrosol and oleuropein needed for a Triple-A barrier. Hydroxytyrosol is known to penetrate the BBB, after which it activates the brain’s internal antioxidant alarms (the so-called Nrf2 pathway). This way bitter olive oil helps to neutralize threats before they damage the BBB. Oleuropein is a polyphenol in EVOO that also shows up as a bitter taste. It strengthens the proteins that keep your brain’s capillaries leak-proof.

The polyphenols in EVOO are also potent anti-diabetics. Since high blood sugar is a leading cause of BBB leakage (via a process called glycation), by controlling blood sugar, bitter and pungent olive oil protects the BBB through a secondary, systemic route as well.

Broccoli sprouts (sulforaphane), dark berries (resveratrol), and turmeric (curcumin) protect the BBB from oxidative stress and free radical damage. In addition to filling your plate with whole, antioxidant-rich foods, add fatty fish rich in omega-3s, such as herring, sardines and salmon.
Excessive alcohol and environmental pollutants (smoking, air pollution, ultra-processed foods) trigger oxidative stress in brain capillaries, acting like a solvent on your barrier’s seals.

2. Sleep
You cannot have an AAA barrier without 7 to 9 hours of sleep. This is the only time the glymphatic system opens the floodgates to clear out waste. Lack of sleep is directly correlated with increased BBB permeability.

3. The BDNF Boost
Aerobic exercise promotes the release of Brain-Derived Neurotrophic Factor (BDNF), which supports vessel health and encourages the growth of new neurons in the hippocampus.

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The Bottom Line

The brain deserves more attention than the universe. It is our ultimate frontier. Prevention and good maintenance are key. It starts with little or no salt and sugar. Focus on colourful veggies and fruit (with skin where possible) and bitter, pungent olive oil and other bitter, spicy or sour foods. See this article. Neurologists have developed a diet optimized for a healthy BBB, called MIND.

By keeping your BBB AAA, you aren’t just preventing disease—you are ensuring you grow old in good cognitive health. That’s the best space to be in.

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Today, I’d like to add to the confusion and introduce a new word: Qualories. I have googled it and it has been used once (see this post from 2016). Which is actually a bit of a surprise. Let’s use it more often!

Physically, a calorie is a calorie. It is a measure of energy. However, biologically there are huge differences. Once a calorie enters the complex laboratory of the human body, the source matters immensely. Just like cholesterol there are good and bad calories. The good calories are Qualories. They add to your health, not your waiste.

Why the Source Matters

In your body, calories are processed through different metabolic pathways. Here is why 100 calories of cookies are not burned the same way as 100 calories of broccoli.

• The Thermic Effect of Food (TEF): Your body has to “spend” energy to digest food. Protein has a high TEF, requiring about 20-30% of its own energy just to be processed. Fats and carbs require much less (usually 0-10%).

• Insulin and Hormones: High-sugar calories trigger a massive spike in insulin, the body’s primary fat-storage hormone. Fiber-rich calories or proteins don’t cause the same “storage mode” signal.

• Satiety (Fullness): 200 calories of broccoli is a massive volume of food that fills your stomach and suppresses hunger hormones. 200 calories of cookies is a few bites that leave you hungrier than before.

Foods That Boost Your Natural GLP-1

More and more people are using GLP-1 medication to loose weight. Brands like Ozempic and Wegovy contain semaglutide, a chemical substance that tells your brain that your stomach is full and you have to stop eating. If you are looking for the “natural version” of the semaglutide effect—slowing digestion and signaling fullness to your brain—focus on these Qualories:

• High-Fiber Foods: Soluble fiber is fermented by gut bacteria into short-chain fatty acids, which directly stimulate GLP-1 release.

  • Examples: Oats, barley, lentils, beans, chia seeds, and apples.

• Lean Proteins: Amino acids from protein are highly effective at triggering satiety hormones.

  • Examples: Eggs (especially egg whites), Greek yogurt, chicken breast, tofu, and white fish.

• Healthy Fats: Certain fats slow gastric emptying and increase GLP-1 levels.

  • Examples: Avocados, olive oil, and nuts (almonds, walnuts).

    

Why Food Isn’t Exactly Like the Medication

The big difference is staying power. Natural GLP-1 from food is broken down by your body in about 5 minutes. Semaglutide (Ozempic/Wegovy) is modified to resist being broken down, allowing it to stay in your system and work for 7 days. That looks like a big plus for the medical road. But for most people, a brief signal of satiety is sufficient to stop eating. Add to this that the food that promotes satiety is very good for your body (proteins, fibres, fats, vitamins, minerals and polyphenols) and it is clear that eating your way to a lean body is, for most, the best way to go.

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Qualories

The average person needs about 2,000 Calories per day. Roughly 70% is spent on the basal metabolic rate (BMR). This is the energy your body uses just to stay alive (breathing, heart beating), even while lying in bed. The liver is the biggest calorie burner, followed by the brain.

Then there is energy used to digest what you eat. This is about 10% of your daily intake of calories.

The rest (roughly 20%) is used for physical activity. If you exercise daily, the percentages may differ somewhat, and the required calories might be higher than 2,000. Endurance athletes may burn 5,000 to 8,000 Calories a day.

There is an optimal intake of types of calories. It varies per person. This is what I call Qualories: the right calories, packed in the right nutrition.

Hig Intensity Interval Training requires simple, fast-digesting carbs (carbohydrates). Think a banana, a slice of white toast with honey, or a small handful of dried fruit 30–60 minutes before training.

Endurance athletes require complex, slow-release carbs 2–3 hours before. Oatmeal with olive oil, nuts, brown rice with lean protein, or whole-grain pasta.

However, I bet you probably sit behind a desk while reading this post. In that case, qualories come from fruits, legumes, veggies and olive oil - the same foods that bring you polyphenols.

Waistline and Weight Loss

Let’s take the concept of qualories a step further. Sitting behind our desk, we might like to loose weight and get rid of bulges in our waistline. Social media influencers tell you to eat less than you burn, or burn more than you eat. The simplicty of a calory deficit is misleading. The burn-baby-burn strategy is equally misleading. I am not saying they are wrong, but they are too simple. The human metabolic system is incredibly complex. Cutting down on calories or exercising more is essential, yet often insufficient to loose weight or get a more attractive waistline. For many, repairing the metabolic system is essential. This is where Qualories are linked to polyphenols. Polyphenols repair underlying causes, leading (among others) to less inflammation and a healthy gut. If you’d like to know more, please read earlier posts about “The Mother of All Diseases” and “The Fat That Slims”

Upon arrival at the hotel I was told there was a message. The company I worked for demanded that all employees returned home immediately. The Gulf War had started and beecause Saddam Husein called it “The Mother of All Wars” the fear of WWIII was high.

The Mother of All Diseases

I was thinking of Saddam’s expression, when reading studies about chronic inflammation. Sustained inflammation is the Mother of All Diseases. Just look at the top five mortality causes in the rich world. At least four can be linked to chronic, low-grade inflammation: heart diseases (globally #1 in cause of mortality), certain types of cancer (#2), strokes (#4) and COPD (#5).

While acute inflammation is your body’s natural defense against injury, chronic inflammation is a slow-burning fire that never quite goes out. Unlike the localized redness of a scraped knee, this systemic smoldering happens deep within tissues, often undetected for years. Chronic inflammation also leads to obesity, type-2 diabetes and neurodegenerative diseases like dementia and Alzheimer’s. It is also a root cause for autoimmune conditions, like rheumatoid arthritis, lupus and inflammatory bowel diseases like Crohn’s and colitis.

A Sign of the Times

The triggers of chronic inflammation are often hallmarks of modern life: chronic stress, sedentary behavior, processed diets high in refined sugars, and environmental toxins. Let’s look at them in more detail.

Stress

Stress is one of the biggest miracles of human life. When confronted with an immediate danger, your body produces adrenaline. It flash-floods your system. Your pupils dilate to take in more light. Your heart rate jumps from 70 to 150 BPM, shunting blood away from your digestive system (that feeling) and skin (turning pale), and slamming it into your thigh and arm muscles. You now have superhuman strength to defend yourself against the danger. A few seconds later, cortisol takes over. Cortisol directs the liver to immediately pump any glucose (sugar) into the bloodstream. It also suppresses the immune system and reproductive signals. After all, when survival is at stake, it is not the time to think about romance; this is the time to keep the muscles fueled. On top of the cortisol-imbued sugars, pro-inflammatory cytokines come in. It signals your immune cells to start fighting at the skin and lungs. They act as a pre-emptive strike against infection, ensuring that a small wound doesn’t turn into a lethal sepsis later. Stress and its reaction (first adrenaline, next cortisol and cytokines) allow us to survive clear and present dangers!
Unfortunately, in our modern society, dangers are often not clear and present, but chronic, ambiguous and latent. It’s a massive to-do list, financial problems, social (media) pressure, hate emails, poor management or daily traffic congestion. Because these modern threats never actually end, your body stays in the “Cytokine/Cortisol” loop. The “high alert” state stays on the front lines forever, eventually getting bored and frustrated—and that is when it starts attacking your own healthy cells. It shows up as skin rashes and COPD - if you are lucky. Most chronically stressed people are less lucky and don’t see the effects, until their doctor tells them they suffer from artherosclerosis, a stroke, cancer of early stage dementia.

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Sit

Our modern life is built around sedentary behaviour: we sit with almost everything we do. We’ve built a world where we economise on muscle movement. Yet muscles pump out myokines, which tell your body to dial down the immune system. There is no better way to fight chronic inflammation by walking daily and doing some high interval training a few times a week. (I know, you have no time for it, there is too much on your to do list - akin to the the parable of the woodcutter who had no time to sharpen his axe because he had to chop wood).

Food and other causes

The third bucket of causes of chronic inflammation is complex and diverse. Ultra processed foods, foods high in refined sugars and environmental toxins contain molecules that trigger a reaction from your immune system. Daily intake leads to chronic inflammation. But there are other factors at play as well, such as sugar rushes (who can resist a cookie or two?), leading to insulin resistance or emulsifiers leading to a leaky gut - which is one of the most common chronic inflammations.

Stress, sit and poor food

When you think about, it is painful to see how many people lead a stressful life, with little muscular activity and lots of pizza, burgers and pre-packaged snacks. Their lifestyle earns them a front-row ticket to chronic inflammation, and from there to heart attacks, obesity, cancer and many other diseases.

The Path to Health

Extinguishing the smothering fire that chronic inflammation is, requires a holistic shift. Ditch processed foods and sweet ‘n salt snacks. Prioritize omega-3 fatty acids, colorful fruits and veggies, bitter and peppery (extra virgin) olive oil and regular movement. They all help to recalibrate the immune response. Furthermore, quality sleep and mindfulness are essential for lowering the cortisol levels that often fuel inflammatory pathways.

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Food choices

Since this publication focuses on polyphenols, we will put the spotlight hereunder on foods which are rich in inflammation killing phytonutrients. Here are the heavy hitters backed by clinical and observational evidence:

Extra Virgin Olive Oil (EVOO)

EVOO is the gold standard of anti-inflammatory fats. It contains a unique phenolic compound called oleocanthal. Olive oil that has a “peppery” kick at the back of the throat, that is the oleocanthal working. lt inhibits the COX-1 and COX-2 enzymes—the exact same pathway targeted by Ibuprofen (aka Advil). Research suggests that roughly 2 to 3 tablespoons of high-quality EVOO daily provides a significant anti-inflammatory effect.

Turmeric (Curcumin)

Curcumin is perhaps the most studied anti-inflammatory polyphenol in existence. It directly inhibits NF-kB, the signaling molecule that tells your DNA to start producing inflammatory cytokines. Note that curcumin is poorly absorbed on its own. You must consume it with piperine (black pepper) and a fat (like olive oil).

Berries

Blueberries, blackberries, cranberries and raspberries are packed with anthocyanins, which give them their dark pigment. Anthocyanins increase the production of Natural Killer (NK) cells and reduce oxidative stress markers like IL-6. Regular berry consumption has been shown in studies to improve “endothelial function”—essentially keeping your blood vessels slippery and calm rather than sticky and inflamed. Eat berries raw or frozen and stay away from berry juice or dried berries (raisins).

Green Tea

Green tea contains a powerful catechin called Epigallocatechin gallate (EGCG). EGCG interferes with the production of pro-inflammatory fatty acids. It is particularly effective at reducing inflammation in the vascular system and the brain. Aim for 3 to 5 cups a day to reach the therapeutic levels seen in longitudinal studies. Use tea leaves rather than teabags for maximum effect.

Dark Chocolate

Cocoa is one of the most concentrated sources of polyphenols (flavanols) on the planet. Flavanols improve the bioavailability of nitric oxide, which helps blood vessels relax and prevents the artery’s stickiness associated with sedentary lifestyles. Note that chocolate must be at least 70% to 85% cacao. Milk and high sugar content in standard chocolate will actually trigger inflammation, cancelling out the benefits.

We must be doing something terribly wrong!

Hereunder, we will describe the process in greater detail than you typically read elsewhere. First of all: a healthy body produces the cholesterol it needs (“Good”). Certain factors may affect this, leading to higher levels of cholesterol than needed (“Bad”). It gets Ugly when certain lifestyle choices come into play, resulting in cardiovascular disease (CVD).

The Good

Cholesterol is an essential building block for cells, hormones and the brain. The body extracts a small portion of cholesterol (less than 20%) from food. The remainder is produced by the liver. If the cholesterol in your food intake goes up, the liver will tune down. If your food is short of cholesterol, the liver will compensate. In other words, you cannot eat yourself to high (or low) cholesterol levels. A healthy liver balances it out.

Since cholesterol is a fatty substance, it does not mix well with water, the basic building block of blood. In order to transport it through your arteries, your body produces an interface: water-compatible on the outside and fat-compatible on the inside. This is called lipoprotein. The two best known lipoproteins are low density (LDL) and high density (HDL). The first one is used to carry cholesterol from the liver to cells and hormones. The second one (HDL) goes the other way: it picks up whatever cholesterol is put on the curbside and brings it back to the liver. So far, so good.

The Bad

You’re probably familiar with descriptions like “good cholesterol” (HDL) and “bad” (LDL). The actual picture is more complicated. The common, yet incomplete wisdom is that if there is too much LDL, it may lead to plaque buildup. However, LDL doesn’t just stick to a healthy artery. LDL becomes dangerous when it reacts (“oxidizes”) with other particles, the so-called free radicals. They cause damage to LDL, which then cracks the endothelial lining of arteries, whereby plague forms in the damaged artery. When this calcifies, it may cause atherosclerosis (the stiffening and narrowing of arteries). A well-known result of atherosclerosis is chest pain (angina). Plague also leads to heart attacks and strokes, specifically when the blood clot, that covers the plague build-up, breaks off and creates a blood-flow stopping barrier in the artery. Unthankfully (and inaccurately), this process gave LDL the nickname “bad cholesterol”. The truth is that LDL is good, but oxidised LDL is bad, leading to very bad consequences.

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The Ugly

Obviously, when LDL levels rise, the chances of LDL getting damaged go up too. But hold on, I hear you say, wasn’t the liver supposed to tune the amount of LDL? Why would it go off key? The main reason appears to be saturated fats impeding the liver from doing a good job. In other words, when you have your cheeseburger and fries, you’re loading an overdose of saturated fats into your body, blocking the liver to finetune LDL levels.

On top of that, there is another force at play as well: free radicals. Free radicals come from (among others) inhaling bad air, digesting alcohol and ultra-processed foods and insufficient exercise. (Note that the immune system also creates free radicals to fight intruders). When free radicals hit LDL, it causes the LDL to oxidise. Oxidized LDL is the ONLY form of LDL that your immune system will attack. When LDL is damaged, the immune system sends out macrophages. The name macrophages is apt: it is derived from the Greek words for “big eater” and boy do they love OxLDL. They feast on it and leave behind giant foam cells. It is these foam cells which are the primary building blocks of arterial plaque. It is estimated that over 90% of atherosclerosis and strokes are caused by foam cells. Your immune system has been tricked into doing something ugly.

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A Happy End

The Good, The Bad and The Ugly can have a happy ending. The four strategies to prevent LDL into turning bad and ugly are:

1. Antioxidants (scavenge free radicals)

2. Clean liver (regulate LDL)

3. Protect LDL from oxidation

4. Fight low-grade, chronic inflammation

Antioxidants

To prevent CVD, we want to stop the immune system from sending out macrophages which leave these foam cells behind. Therefore, we must prevent LDL from oxidation. The most direct approach is to reduce the number of free radicals. A healthy lifestyle leads to fewer free radicals. On top of that, antioxidants (i.e. vitamins and polyphenols) disarm free radicals. This is why a diet with plenty of fruit and veggies is essential.

Clean Liver

A clean liver will accurately finetune the number of LDL particles. This is where extra virgin olive oil comes into play. Olive oil consists mainly of unsaturated fats. Where saturated fats (found in meat, dairy, and coconut oil) cause the liver to mistune LDL, the unsaturated fatty acids appear to clean the liver and let it do a perfect job.

Protect LDL

The third strategy is to protect LDL from oxidation. Again, olive oil offers the solution. The healthiest oils are not merely rich in unsaturated fats. If that would be the only requirement, all types of olive oil would qualify. Heart-healthy olive oils are rich in oleuropein and oleocanthal. These are two polyphenols only found in olive oil. Oleuropein reacts as a bitter on your tongue. Once inside your body, it is used as a protective shield, preventing the LDL particle from oxidation.

Oleocanthal and Inflammation

The other polyphenol in heart-healthy olive oil is oleocanthal. It fights the harmful consequences of inflammation, the fourth and most important strategy when it comes to health. After all, persistent, low-grade inflammation is the mother of all diseases. The topic of chronic inflammation deserves its own post, so we will address that at a later stage: The Good, The Bad and The Ugly: The Sequel.

Yet, few people know about polyphenols. Whereas most people have a basic understanding of the importance of vitamins and minerals, there is very little awareness of that third micronutrient.

Vitamins and more

Polyphenols, also known as Vitamin P, are a group of 8,000 molecules, and growing. The first group of polyphenols were discovered by chemists in the 1800s, looking for compounds that could bind to proteins in order to “tan” animal hides into leather. Hence, “tannins” were isolated and remain a large part of what we now call polyphenols. The term means “multiple” (poly) “phenolic” (phenols). Phenols are a hydroxyl group bonded to an aromatic hydrocarbon ring (a chemical structure).

In the 1930s Albert Szent-Györgyi discovered Vitamin C. Yet, when he was treating patients with bleeding gums (scurvy), he found that pure, isolated Vitamin C didn’t work as well as crude lemon juice. He suspected a “partner” molecule was helping the Vitamin C. He called these compounds “Vitamin P”. It was later discovered that “Vitamin P” wasn’t a vitamin at all, but a group of flavonoids (polyphenols). This was the first time science linked these plant chemicals to human vascular health.

The French Paradox

Polyphenols had their health breakthrough in 1991 during a broadcast of “60 Minutes” about the French Paradox. The issue at stake was that French people consumed a diet rich in saturated fats, yet had a low incidence of cardiovascular disease. Researchers pointed to resveratrol, a polyphenol in red wine. This sparked a global “gold rush” of research into how these molecules protect LDL from oxidation. (Cholesterol in LDL is only bad when it oxidizes - more about this in our next post). Even today, cardiologists are still debating the pros and cons of drinking red wine, a debate that is not entirely free from self-interest, as many doctors love a good glass of the stuff.

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The 21st Century

We only started to truly discover polyphenols in the last 30 years thanks to a technology called HPLC (High-Performance Liquid Chromatography). This allows scientists to take a drop of olive oil or green tea and separate it into thousands of tiny components. Using this, researchers identified specific molecules like oleuropein (olives) and EGCG (green tea), and began testing them in labs to see exactly how they “firefight” free radicals. This has given way to numerous studies linking polyphenols to lower cholesterol plague build-up, lower blood pressure, prevention and removal of cancer cells, improved liver performance, reduction of (chronic) inflammations, faster recovery from exercise, better weight management, preventing obesity, improved neural performance and preventing dementia and Alzheimer’s.

How to add polyphenols to your nutrition

Whatever your dietary pattern, micronutrients like vitamins and minerals are undisputed. I hope we have made the case for polyphenols too. It turns out polyphenols, just like vitamins and minerals, are best absorbed and put to use by the body when part of real food. In other words: micronutrients consumed as supplements leave the body rapidly, which is why nutritionists call supplements “the most expensive pee”.

Plants create polyphenols to protect their fruit. They show up as colours in the skin, often with a bitter, peppery or astringent taste. So here are some highly practical tips to reap the benefits polyphenols bring:

1. Eat (coloured) fruits and veggies with skin

2. Drop a clove in your cup of (green or black) tea

3. Add turmeric to any meal

4. Use plenty of (extra virgin) olive oil, which has a slight bitter and hefty pungent taste (get it from our sponsor)

5. Use herbs and spices in stead of salt

6. Drink coffee without dairy (note that oatmilk or soymilk are okay)

7. Enjoy chocolate which is over 70% cocoa

8. Have a glass of red wine with your cardiologist

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One of my daughters recently bought an apartment that needed some renovation. That’s what daddies are for, right? Located on the fourth floor with no elevator, the job took me 11 long days. Between hauling tools and materials up and carrying rubble down, it felt more like Hyrox training than DIY. Surprisingly, despite the 2kg weight loss, I didn’t suffer from any muscle pain or DOMS—likely because I was taking twice-daily shots of polyphenol-rich olive oil.

Athletes (and anyone regularly pushing their physical limits) can benefit immensely from polyphenols. Beyond the general health perks, their primary superpower is rapid recovery. Research highlights three heavy hitters: Anthocyanins (found in tart cherries and blueberries), Curcumin (turmeric), and Oleocanthal (pungent olive oil).

How Polyphenols Work

These polyphenols function by modulating the body’s inflammatory response. Intense exercise causes micro-tears in muscle fibers, triggering a cascade of pro-inflammatory cytokines. Anthocyanins inhibit enzymes like COX-2, acting as a “natural ibuprofen” to reduce DOMS. Oleocanthal and Curcumin mitigate oxidative stress by neutralizing free radicals produced during heavy exertion.

By shielding cells from excessive damage and calming systemic inflammation, these compounds allow athletes to regain peak power faster than through rest alone. In fact, during the 2025 Tour de France, athletes were frequently seen with “cherry-berry” recovery drinks for this exact reason

Timing is Important

To optimize recovery, timing is everything. You want to align your intake with the body’s natural inflammatory phases to ensure these compounds are present exactly when your cells need them.

1. Anthocyanins (The Bookends)

Pre- and Post-workout.

Because anthocyanins are water-soluble and fast-acting, they are best used to “bookend” your training session. For maximum efficacy, treat them like a primer: research on tart cherry juice suggests that “loading” (consuming it for five days leading up to a major physical event) is significantly more effective than a single acute dose.

2. Oleocanthal (The Slow Burn)

With your largest post-training meal.

Unlike water-soluble nutrients, oleocanthal is packaged as a lipid. It requires more time to digest and integrate with your cellular membranes. Consuming high-phenolic olive oil with your post-workout meal helps dampen the inflammatory cascade that typically peaks 12–24 hours after the initial exertion.

3. Curcumin (The Nightly Repair)

Post-workout and before bed.

Curcumin is notoriously difficult for the body to absorb. Taking it alongside your post-workout meal—which should include olive oil to provide the necessary fats for solubility—ensures it actually enters your bloodstream. Many athletes also prefer a secondary dose before bed, as the body’s natural repair processes and growth hormone secretion peak during deep sleep.

The Muscle Growth Caveat

Inflammation is the signal that tells muscles to grow. If your goal is maximum hypertrophy (muscle growth), wait 1–2 hours after your workout before taking high-dose polyphenols. Let the “stress signal” trigger adaptation before you “clean up” the damage.

DIY HYROX

From marathons to F1, endurance sport requires optimized nutrition. Scientists are learning about the huge impact polyphenols have on the cardiovascular system, neural performance, rapid recovery and pain barrier. Even daddies who DIY on the fourth floor benefit from it.

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After this post, we will continue with our free, biweekly newsletter. We are currently working on summarizing recent scientific studies about cholesterol and how polyphenols found in fruits, veggies and (premium) olive oil will reduce the probability of cardio vascular issues. There is also new research being published about cancer, obesity, arthritis and Alzheimer’s - and how polyphenol-rich food plays a role in preventing this. You can support our work by either taking a paid subscription or purchasing polyphenol-rich olive oil from our sponsor Villa-evoo.com. Villa-EVOO (EVOO = Extra Virgin Olive Oil) offers free shipping to most parts of the world.

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What are polyphenols

You are probably familiar with macro nutrients such as carbs, proteins, fibre and fats. You will also have heard of micro nutrients like vitamins and minerals. In this group are also antioxidants, since most vitamins (and polyphenols) are actually that. They help the body to undo the potential damage caused by incomplete oxidation (“burning”) of food. We wrote several posts about this, for example this one.

More than 8000 polyphenols have been defined. Whereas the majority act as antioxidants, there are quite a few that go further. Certain polyphenols undo the development of cancer cells, prevent cholesterol from forming plague in arteries, cure you from inflammations, repair telomeres on chromosomes, fight proteins that cause dementia and do much more. Polyphenols are the heavy lifters among the micro nutrients.

Where to find Polyphenols

It’s not that difficult to find polyphenols. They appear as pigments in fruits coloured veggies (Indeed, eat skins according to the rainbow). Polyphenols often have a bitter, spicy or astringent taste. These tastes are so much richer than the salty and sugary tastes of (ultra) processed foods, but take more training and effort to enjoy.

Health

It is not too long ago that we were not aware of the power of polyphenols. Olive oil provides a good example. For decades, scientists, nutrionists and cardiologists promoted olive oil because of the high share of unsaturated fats. In recent years it has become clear that it are the polyphenols in olive oil which provide cardiovascular health. A recent study in the American Heart Journal showed that people using polyphenol-rich olive oil have up to a 48% lower chance of developing cardiovascular disease compared to people using regular (!) olive oil.

We have learned that polyphenols can prevent cancer, manage weight and ensure you grow old, while looking young. Heck, it even makes you smarter (and prevent dementia).

Our most popular post provided insight into why you hear about polyphenols now, while you may not have heard the word ever before.

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Thank you for your interest. Our next post is scheduled for 21 January. If you click here now, you may already have received the delicious, polyphenol rich olive oil.

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But inflammation can be a dual-edged sword. When inflammation becomes chronic -- a persistent, low-grade fire simmering silently beneath the surface -- it can become the basis for life-threatening diseases.

Chronic Inflammation: The Smoldering Fire

Chronic inflammation often goes unnoticed. It is a low-grade inflammation that isn’t limited to one spot, but is often spread throughout the body. Because the inflammation isn’t intense, pain receptors aren’t acutely triggered. There is no red, swollen spot to point to. The symptoms are vague and easy to ignore. They are often dismissed as getting older, tired, stress or being busy. You might not feel 100%, but you aren’t sick enough to stay in bed. You don’t feel chronic inflammation as pain, but rather as a lack of vitality.

How to “feel” Chronic Inflammation

Even though you don’t feel acute pain, the body does send subtle signals.

• Unexplained Fatigue: Waking up tired even after sleeping enough.

• Brain Fog: Trouble concentrating, forgetfulness, or mental sluggishness.

• Vague Aches: Stiff joints in the morning or muscle aches without having exercised.

• Digestive Issues: Bloating or irregular bowel movements (often the starting point of inflammation).

• Skin Issues: Eczema, rashes, or puffy skin.

Many people ignore these signals for years, until they have to see a doctor with serious follow-on issues. Chronic inflammation is the underlying driver of many major diseases, including heart disease, type 2 diabetes, arthritis, Alzheimer’s, and certain cancers. It is often triggered by modern lifestyle factors, such as persistent stress, insufficient sleep, environmental toxins, smoking, alcohol and, significantly, a poor diet: processed and ultra-processed foods, sugary drinks and sodas (even when “sugar-free”), too much salt or insufficient fresh ingredients and fibres. (Yes, eating typical restaurant food most days of the week unfortunately qualifies too). Over time, this constant state of alert damages healthy cells, tissues, and organs.

Food Kills. Food Heals

Fortunately, the right food makes a powerful medicine. An anti-inflammatory diet shifts the body from a state of chronic disease to healing. To douse the internal flames, reduce inflammatory triggers like processed sugars, refined carbohydrates (like white bread), and deep-fried foods. Instead, fill your plate with whole, antioxidant-rich foods. Prioritize fatty fish rich in omega-3s (such as herring, sardines and salmon), vibrant berries, leafy greens like kale, spinach or brocoli and (unsalted) nuts. Spices like turmeric are also potent tools.

An important pillar is extra virgin olive oil. Polyphenol-rich olive oil has a bitter taste with a pungent effect on swallowing. The healthy fats in olive oil are essential for maximum absorption of polyphenols. For example, curcumin, the healthy polyphenol in turmeric, is lipophilic (fat-loving). It cannot dissolve in water, but it dissolves perfectly in fat. The fat acts as a vehicle, carrying the curcumin through the gut wall and into the bloodstream. So, by changing what you eat, you can actively calm inflammation and protect your long-term health.

The 3 roles of Polyphenols

At a cellular level, inflammation is triggered by specific signaling pathways (such as the NF-κB pathway). Polyphenols have the unique ability to intercept these signals. They inhibit the enzymes and proteins that tell your body to produce inflammatory chemicals, effectively “muting” the alarm before it becomes chronic.

Inflammation often creates free radicals—unstable molecules that damage cells (oxidative stress). This damage triggers more inflammation, creating a vicious cycle. Polyphenols are potent antioxidants; they hunt down and neutralize these free radicals, breaking the cycle and protecting your tissues from damage.

Recent research suggests polyphenols act as a “prebiotic” for your gut. Since you cannot fully digest them, they travel to your colon where they feed beneficial bacteria (like Akkermansia and Bifidobacteria). These bacteria then produce anti-inflammatory compounds (like butyrate) that soothe the gut lining and calm the immune system system-wide.

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Protect

Polyphenols help protect neurons (nerve cells) from damage, which is crucial in preventing and slowing the progression of neurodegenerative diseases like Alzheimer’s and Parkinson’s. They do this by acting as powerful antioxidants, neutralizing free radicals and reactive oxygen species that cause oxidative damage—a major factor in aging and neurodegeneration.

Polyphenols also suppress neuroinflammation. Chronic inflammation (caused by smoking, alcohol, stress, lack of exercise, bad food and other factors) is a hallmark of many neurodegenerative disorders. Since polyphenols possess strong anti-inflammatory properties, they reduce the inflammatory response that can harm brain cells. They can also shield neurons from injury induced by various neurotoxic substances. Through these mechanisms, polyphenols (as well as vitamins and other nutrients) help to prevent degeneration of the brain.

Smarter

A healthy lifestyle helps brain longevity. So far nothing new. But now it gets interesting. Several studies show that polyphenols also make you smarter. Regular intake of polyphenol-rich foods has been linked to improved cognitive function, memory, and learning. Polyphenols promote the growth and survival of neurons and enhance synaptic plasticity (the ability of synapses to strengthen or weaken over time), which is essential for learning and memory. Other studies have shown an association between polyphenol consumption and better performance in areas like language and episodic memory, and a delay in age-related cognitive decline.

Blood flow

We already knew that polyphenols have a very beneficial impact on the cardiovascular system. This extends to the brain as well. Polyphenols indirectly benefit the brain by improving the health of the vascular system that supplies it. By improving the blood vessel function as well as lowering the blood pressure, an enhanced cerebral blood flow results. This ensures better delivery of oxygen and nutrients to the brain. This improved blood flow can also promote vascularization and neurogenesis (the creation of new nerve cells) in areas important for cognition, such as the hippocampus.

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Mood

Some polyphenols act as reversible inhibitors of monoamine oxidase (MAO), an enzyme that breaks down neurotransmitters. By inhibiting MAO, they can increase the amounts of neurotransmitters like dopamine, serotonin, and noradrenaline in the brain tissue, suggesting a role in mood regulation and potentially in addressing anxiety or depression.

Bioavailability

A key challenge in maximizing the therapeutic potential of polyphenols is their low bioavailability. Only small quantities are typically absorbed into the bloodstream. This makes crossing the already difficult Blood-Brain Barrier (BBB) even more limited. Despite this, the evidence suggests that sufficient amounts of active compounds or their beneficial metabolites do reach the brain to exert the observed positive effects when part of a daily intake.

MIND

The evidence of the beneficial impact of polyphenols on brain health, has lead a number of neurologists to create a dietary recommendation. They used two, nearly similar food recommendations as their basis: the Mediterranean diet and DASH (dietary approach to stop hypertension -a diet created by cardiologists). The result is MIND: Mediterranean-DASH Intervention for Neurodegenerative Delay. This is a hybrid diet developed by researchers at Rush University Medical Center specifically to lower the risk of dementia and slow the decline of brain health. (Note the importance of DASH, i.e. low blood pressure is essential for brain health).

Food for Thought

If the above summary of scientific research has got you thinking about eating healthy, here are the top neuroprotective foods

Berries (Blueberries, Strawberries, Acai, Blackcurrants)

Berries are rich in anthocyanins, which cross the blood-brain barrier and accumulate in brain regions vital for learning and memory (like the hippocampus). They enhance communication between neurons and boost Brain-Derived Neurotrophic Factor (BDNF). Studies show they can improve memory and executive function in older adults.

Dark Chocolate (>70% cocoa)

Cocoa contains epicatechin, which is highly effective at increasing blood flow to the brain (cerebral perfusion), which improves oxygen and nutrient delivery. This enhances attention, speed of processing, and working memory.

Green Tea

The Epigallocatechin Gallate (EGCG) in green tea is a powerful antioxidant that protects neurons from damage. It has been shown to reduce the formation of amyloid-beta plaques associated with Alzheimer’s disease and is a key factor in reducing oxidative stress and inflammation.

Turmeric

This yellow spice contains curcumin which is famous for its strong anti-inflammatory properties. Preclinical studies suggest it may help reduce beta-amyloid accumulation (Alzheimer’s plaques) and protect brain cells. Its absorption is greatly improved when consumed with black pepper (which contains piperine) or fat (eg olive oil).

Grapes/Red Wine

Probably the best known polyphenol is resveratrol, which you will find in rhubarb, grapes and its derivative red wine. Resveratrol activates sirtuins, proteins associated with DNA repair and cellular longevity. It helps preserve cognitive function and is noted for its ability to reduce oxidative stress and neuroinflammation.

Olive Oil

A bitter taste is evidence that olive oil contains oleuropein. Together with hydroxytyrosol, it contributes to the cardiovascular benefits of the Mediterranean diet, helping to maintain healthy blood pressure and endothelial function, which directly ensures proper blood flow to the brain.

To get the widest range of benefits, focus on eating a diverse and colorful diet rather than focusing on a single food. Different colors represent different classes of polyphenols, each offering a unique pathway for neuroprotection.

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Studies show that polyphenols are linked to strong health effects. The risk of developing cancer, cardiovascular diseases (CVD) and dementia is much lower for people who consume sufficient polyphenols. There’s also evidence to suggest that eating a diet high in these plant chemicals could slow down the signs of skin ageing.

But what exactly are they? How do they work? And which foods are the richest sources?

What are polyphenols?

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Polyphenols are a large group of compounds with health-protective properties found naturally in plant-based foods. They’re divided into subclasses including flavonoids, phenolic acids, lignans and stilbenes — but there are probably many more. To put it into perspective, around 10,000 types of polyphenols have been identified so far, but many more remain unknown and are yet to be classified.

Polyphenols help protect plants against threats such as UV light, insects, bacteria, fungi and other environmental stressors — and interestingly, when we eat them, they help protect us against many threats too.

Why are people talking about them now?

Interest in polyphenols has risen as understanding of the gut microbiome – and the importance of gut health – has increased. This is because our microbes love polyphenols. While fibre is well known as the primary nutrient for gut microbes, polyphenols are gaining recognition as another important source. In fact, it’s thought that 90 to 95 per cent of polyphenols make their way through the gut and are fermented by the microbiome. In return, they release a variety of compounds that the body can utilise to support health. Polyphenols offer protective health effects and are gaining recognition for their role in maintaining health and reducing the risk of long-term conditions.

What are the health benefits?

Firstly, polyphenols have an anti-inflammatory effect in the body, which helps reduce the risk of many diseases. Chronic inflammation is at the root of many “Western” diseases, such as cancer, CVD and obesity.

Large observational studies show that eating a diet rich in polyphenols is associated with a lower risk of several chronic conditions. For example, one study found that people who followed diets high in polyphenols had a 46 per cent lower risk of developing heart disease compared with those whose diets contained the least.

Some of these positive effects may come from the fact that polyphenols feed the gut. Acting like prebiotics, they nourish beneficial gut bacteria and increase microbial diversity — which in turn supports immunity, digestion, and even mood.

Certain polyphenols, such as flavonoids in berries and cocoa, are thought to improve blood flow to the brain and may reduce the risk of cognitive decline. Others, found in extra virgin olive oil, dark chocolate, and green tea, can help relax blood vessels, improving circulation and lowering blood pressure.

Polyphenols are also known for their anti-cancer properties. Oleuropeine, a polyphenol in EVOO, is thought to stop the energyflow to cancer cells. Other studies sugges certain polyphenols may help prevent the spread of cancer — though more research is needed.

For those seeking good looks, polyphenols could help you continue to look and feel youthful. As antioxidants, they neutralise free radicals, protecting cells from oxidative stress and helping to slow down the ageing process. Polyphenols is EVOO help to repair DNA and undoing the shortening of telomeres (which are at the root of ageing), meaning that consuming bitter and peppery olive oil can help give you glowing, healthy-looking skin.

Which foods contain them?

Polyphenols are abundant in plant foods, but some have a higher concentration than others. Luckily, there are clues as to which plants contain the most: vibrant colours are often a sign of polyphenols.

For example, vividly or darkly coloured fruits and vegetables are usually high in polyphenols. These include cherries, plums, aubergine, beetroot, red onions, and dark leafy greens such as cavolo nero or spinach. Berries in general are also a good source, including blackberries, blueberries and raspberries. Beans – especially black beans and kidney beans – are another excellent source, as are lentils. Nuts such as walnuts, hazelnuts, pecans and almonds are also good sources.

Most polyphenols have taste effects too. They often generate bitterness, astringency or pungency. See our previous post for more details.

Tea (both green and black), coffee, herbs and spices are all concentrated sources of polyphenols. For example, cloves contain around 15,000mg of polyphenols per 100g, while cocoa powder contains around 3,400mg per 100g. Dark chocolate is another concentrated source at around 1,600mg per 100g. Other sources are oregano, thyme, rosemary, sage and parsley.

Extra virgin olive oil (EVOO) is a potent source of polyphenols. Specifically early harvested olive oil is rich in polyphenols. It has a peppery or cough-inducing sensation. That is the best sign that it’s rich in polyphenols.

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Humans have five basic tastes: sweet, salty, sour, bitter and umami. On top of that, our mouth can detect other sensations such as astringency, fatty, metallic and peppery effects. Combined, the result is endless variations of flavor. Mjammie!

Unfortunately, many kids (as well as adults) underdevelop their ability to enjoy the wide range of flavors and lean towards sweet and salty. The food industry stimulates this: sweet and salty snacks are cheap to produce, have long shelf life and create an addicted audience. The result is that a lot of nutrition contains sugar and salt, but none of the other tastes, leading to obesity, cardiovascular diseases (CVD), cancer and other problems. So the City of Rotterdam is on target when it encourages people to develop a much wider spectrum of tastes. Kudos!

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In earlier posts, we have described how polyphenols contribute to preventing cancer, CVD, obesity and even ageing (and a smooth skin). In forthcoming posts we will provide evidence of the link between polyphenols and preventing dementia (ever heard of MIND?). More and more research shows that polyphenols do the heavy lifting when it comes to the health effects of food. For example, this recent study in The American Heart Journal clearly shows that olive oil is good for heart health, but polyphenol-rich olive oil is MUCH better.

Now here is the main point: most polyphenols provide delicious taste sensations, such as bitters, peppery effects and astringency. So a healthy lifestyle goes hand in hand with a wide spectrum in flavor. People who enjoy bitters, pungency and astringency will eat food which is loaded with polyphenols. Maybe they are unaware of the polyphenols, because they eat their food for the delicious flavor the compounds contribute to. Now you know why flavor-crazy Italians can eat loads of pasta and still stay lean and healthy!

A healthy society is a society which knows to enjoy tasty food. Not just the sweet and salty bits of it. Bon appetite.

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Two Key Findings

Extra Virgin Olive Oil (EVOO) significantly reduces CVD risk. People who ate the most EVOO (about 49 grams per day, or roughly 3.5 tablespoons) had a 25 percent lower risk of experiencing a major heart-related event (like a heart attack, stroke, or heart failure) compared to those who ate the least. When comparing the top 10% of EVOO consumers, who average 61 grams of EVOO per day to the bottom 10%, the risk was nearly cut in half—a 48% percent lower risk.

Let me rephrase this: people who consume lots of healthy fat live longer!

The Difference Between Oils Matters

This protective effect was seen with Extra Virgin Olive Oil (EVOO), which is rich in healthy plant compounds called polyphenols. Regular olive oil (that is olive oil which does not meet the high standards of EVOO) showed no clear benefit. Unlike EVOO, regular olive oil, which contains the same percentage of unsaturated fats as EVOO, lacks these polyphenols. Consumption of regular olive oil was not strongly linked to a lower CVD risk. This suggests that polyphenols in EVOO are key to its heart-health benefits. This goes against the commonly held believe that unsaturated fats are good for your heart. Indeed, they are healthier than saturated fats. But the main cardio-protective effects are provided by polyphenols.

About PREDIMED

Researchers studied 7,102 high-risk people (aged 55 - 80) from the PREDIMED trial, a long-term nutrition study. None of them had CVD at the start. They tracked the participants’ olive oil consumption every year for a median of 4.7 years. They specifically calculated and compared the amounts of EVOO and COO people consumed. The researchers compared this to events like heart attack, stroke, peripheral artery disease, heart failure, atrial fibrillation, or death from a cardiovascular cause.

Conclusion

Eating a high amount of Extra Virgin Olive Oil (EVOO)—more than 40 grams (about 3 tablespoons) per day—is strongly associated with substantially lower risk of a wide range of cardiovascular problems in older, high-risk individuals. The study emphasizes that for heart health, it’s important to choose the polyphenol-rich EVOO over other types of olive oil.

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Other studies have linked polyphenols in extra virgin olive oil to lower LDL, reduced oxidation of cholesterol, increased flexibility of arteries and improved endothelial functions.

The main beneficial polyphenols in olive oil are oleuropein and oleocanthal. They are easy to detect: oleuropein reacts as a subtle bitter in your mouth, while oleocanthal provides a peppery sensation in your throat. A healthy diet is full of such taste experiences. Our next post (22 October) will zoom in on this. To live a healthy life, we need to start loving tastes like bitter, pungent and sour again. The focus on sweet-and-salty, easy-to-like food is killing us.

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Interested in polyphenol-rich olive oil? Click here.

The study analyzed 47 fruits and vegetables for their content of 17 critical nutrients (like fiber, potassium, protein, calcium, iron, and vitamins A, C, and K).

Based on this, it calculated a nutrient density score based on the percentage of daily value of those nutrients provided per 100 calories. Watercress was the only food to receive a perfect score of 100, officially ranking it as the most nutrient-dense vegetable

Watercress is widely hailed as the world’s healthiest vegetable, topping nutrient-density lists thanks to its powerful phytochemical profile. This leafy green’s signature peppery, slightly pungent taste comes partly from its high concentration of polyphenols.

These compounds are potent antioxidants that combat cellular damage, reduce inflammation, and have been linked to anti-cancer and heart-protective benefits. As we have explained in earlier posts, polyphenols often trigger a reaction from your taste buds and other oral sensors. The peppery flavor of watercress is a tasty indicator of its immense health value. The vitamin-rich veggie is best combined with a healthy fat, because most vitamins require fat for absorption.

By incorporating watercress into salads or soups, combined with polyphenol-rich olive oil, you harness a combined and unparalleled nutritional punch, making this vibrant green a true superfood.

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We all know what causes us to undergo accelerated ageing: smoking, stress, alcohol, bad food and lack of exercise. But why are these inputs causing ageing? But what can we do to stop, or even reverse ageing?

A healthy diet is one of the most effective tools to slow the process and promote a youthful appearance and a longer, healthier life. The primary goal of an anti-aging diet is to reduce inflammation and oxidative stress, which are major contributors to cellular damage (leading to cancer and other diseases) and the physical signs of aging.

Oxidative stress is the result of metabolic processes (eg converting food into energy) whereby unstable molecules are formed. We call these unstable molecules “free radicals”. They are created in levels that may overwhelm the immune system when the accelerated ageing causes (smoking, drinking, bad food, lack of exercise, stress, etc) are present. Note that oxidative stress can also become an issue with athletes and people who demand the utmost of their body. Intense physical exercise can increase the production of free radicals too.

Many foods are rich in antioxidants, often called vitamins. Antioxidants are compounds that neutralize harmful free radicals. A diet high in a variety of colorful fruits, vegetables and olive oil ensures a wide range of these protective compounds. A diet rich in antioxidants provides the tools to slow down ageing. Here are some other considerations.

Healthy fats are essential for skin hydration and elasticity. There are two types of healthy fats which support anti-ageing. Omega-3 fatty acids are found in fatty fish like salmon, mackerel, and sardines. They are powerful anti-inflammatory agents that can help reduce skin redness and irritation. Monounsaturated fats, such as available in avocados and extra virgin olive oil support a healthy skin barrier and prevent moisture loss.

Protein is the building block for new cells, including those in your skin, hair, and nails. Adding lean protein sources like fish, poultry, beans, lentils, and nuts into your diet helps to keep you looking young.

Polyphenols

The majority of the roughly 8,000 polyphenols identified so far belong to the class of antioxidants described above. A number of polyphenols interact with DNA, primarily by protecting it from damage and influencing gene expression. These interactions are a key part of their anti-cancer and anti-inflammatory effects. By protecting the DNA structure, polyphenols inhibit the process of genetic degradation, which is the main driver of ageing. Hence polyphenols are essential for maintaining a youthful appearance.

Some of the most well-known polyphenols that directly interact with DNA or the cellular machinery that manages it are:

• Resveratrol, a stilbene found in grapes, red wine, and berries. It's famous for its potential anti-aging and anti-cancer effects. Resveratrol has been shown to protect DNA from damage caused by oxidative stress. It can also bind to and modulate the activity of certain enzymes, like sirtuins, which are involved in DNA repair and the regulation of gene expression. In some contexts, it can even induce DNA damage in cancer cells, making them more susceptible to treatment.

• Epigallocatechin gallate (EGCG), an active catechin, abundantly found in green tea. EGCG is a powerful antioxidant that can protect DNA from damage caused by free radicals. It also acts as an epigenetic modulator by inhibiting enzymes called DNA methyltransferases (DNMTs). By inhibiting DNMTs, EGCG can "turn on" tumor suppressor genes that may have been silenced in cancer cells, thereby influencing gene expression without altering the DNA sequence itself.

• Curcumin, a bright yellow compound found in turmeric. Curcumin acts as an antioxidant and can protect DNA from damage. Curcumin also interacts with DNA by binding to it, often in the minor groove of the DNA helix, and can influence the activity of DNA-related enzymes and transcription factors, like NF-κB, that control gene expression.

• Genistein is an isoflavone found primarily in soybeans. Similar to EGCG, genistein is a well-studied epigenetic modulator. It can inhibit DNMTs, leading to the demethylation and re-expression of genes that are often silenced in cancer and other diseases. It has been shown to reactivate tumor suppressor genes in breast cancer cells.

• Oleuropein and Oleocanthal are the two primary phenolic compounds in extra virgin olive oil. Oleuropein reacts as a bitter taste, whilst oleocanthal provides that peppery effect (deep) in your throat. Hence a bitter olive oil which leaves you litterally speechless for a minute is key to anti-ageing. The main mechanism is to act as powerful antioxidants, protecting DNA from oxidative damage caused by free radicals. This is a crucial function in preventing the DNA mutations that can lead to cancer and other age-related diseases. Additionally, these compounds have been shown to influence gene expression. They can modulate the expression of genes involved in inflammation and cellular proliferation. For example, they can inhibit the activity of certain pro-inflammatory transcription factors, thereby reducing inflammation. And, crucially, oleuropein and oleocanthal affect DNA repair. Some studies suggest that they can influence enzymes involved in DNA repair and can promote apoptosis (programmed cell death) in damaged or cancerous cells. This dual action of protecting healthy cells and targeting damaged ones makes them particularly interesting in the context of cancer prevention and anti-ageing.

But the consequences of tooth decay go deeper. It is also a leading cause for inflamed pericardium (a heart disease), strokes and diabetes. So brush well!

Recent research points to a natural ally, however. Polyphenols in maple and tea appear to prevent cavity-causing bacteria from becoming harmful.

A study published in Microbiology Spectrum reveals that epicatechin gallate, or ECG, a natural polyphenol abundant in green and black tea and also present in maple, may offer a powerful way to prevent cavities. Unlike traditional agents, ECG does not rely on killing bacteria or strengthening enamel. Instead, it works by disarming Streptococcus mutans, the bacterium most responsible for dental caries, also known as cavities.

By blocking the ability of S. mutans to attach to teeth and form biofilms, ECG targets the root of the problem. Its safety, natural abundance, and low cost make it especially promising for everyday use in oral care products, particularly for young children who are more sensitive to standard antimicrobial formulas.

From Maple Curiosity to Cavity Prevention

The path to this discovery began not in dentistry, but in food safety. Scientists were originally investigating how Listeria monocytogenes, a foodborne pathogen, survives on different plant materials. They noticed something curious: while Listeria readily formed biofilms on most woods, it avoided maple.

That observation set off a chain of experiments. Researchers isolated polyphenols and found they prevented Listeria from attaching to surfaces. They also uncovered the molecular target: sortase A, an enzyme that bacteria use to anchor proteins that help them stick to surfaces. Without sortase A, the bacteria lose their grip. Because sortase A is also present in Streptococcus species, including S. mutans, researchers asked a new question: could maple compounds disarm the bacterium that causes cavities?

“Since S. mutans initiates cavities by forming biofilms on teeth and producing acid that destroys tooth enamel, we asked: could maple polyphenols also inhibit S. mutans biofilms? That question drove this study,” said corresponding author Mark Gomelsky, Ph.D., Martha Gilliam Professor of Microbiology and Director of the Microbiology Program at the University of Wyoming.

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