Ellagic acid may not be a household word, but it's a potent polyphenol that's been linked to a slew of health advantages.
Ellagic acid, in instance, has been shown in tests to reduce cancer cell proliferation, reduce inflammation, and protect brain function.
It's also found in a variety of foods and is frequently used in supplements and skin care items.
What is Ellagic Acid, and What Does it Do?
Ellagic acid is an antioxidant that can be found in a variety of foods, including fruits and vegetables. Some foods also include ellagitannin, a molecule that your body converts to ellagic acid.
Ellagic acid has been researched for its health benefits. Indeed, studies suggest that it may have potent anti-inflammatory and cancer-fighting capabilities. Furthermore, some animal and human research suggest that it could be beneficial in the treatment and prevention of diseases such as type 2 diabetes, cancer, and Alzheimer's disease. In addition to food sources, ellagic acid supplements are commonly accessible. Because of its potential to diminish hyperpigmentation, it's also used in a lot of skin care products.
Several recent research focused on the healthiest aspects of wine and discovered that ellagic acid is the most powerful component. This substance appears to slow the development of new fat cells while also slowing the expansion of existing fat cells. And there's a method to get all of the benefits without consuming a single calorie to offset it.
STUDIES ON ELLAGIC ACID
The compounds contained in dark red grapes were introduced to lab-grown human fat and liver cells in one study from Oregon State University. Ellagic acid increased fatty acid metabolism in liver cells, decreased fat cell proliferation, and prevented the production of new fat cells.
In a second study, researchers from the Universities of Florida and Nebraska fed half of a group of obese mice extracts from Pinot noir grapes coupled with a high-fat diet. They were also lazy little scumbags who didn't get any exercise.
The participants who did not get the grape extracts developed fatty liver and diabetes signs. The supplemented tubby mice, on the other hand, acquired less fat in their livers and had lower blood sugar levels. In fact, thanks to the ellagic acid, their blood sugar levels were comparable to those of lean mice eating Rodent Whole Foods mouse chow.
How? PPAR-alpha and PPAR-gamma, proteins that metabolize fat and sugar within the cell, have higher activity levels.
HOW CAN YOU APPLY THIS INFORMATION?
Ellagic acid is also often available in supplements such as pomegranate extract, which normally includes 250–500 mg per serving.
Although there are no official dosage recommendations for ellagic acid, several research suggest that doses of 30–850 mg may be the most beneficial.
Some study suggests, however, that your body may not absorb ellagic acid from supplements as well as it does from food sources. This could decrease the health advantages of ellagic acid supplementation.
It's also a good idea to consult your doctor if you're taking any other medications or have any underlying health issues before taking on a new supplement.
Ellagic acid can be found naturally in a range of foods, including some fruits and tree nuts.
Grape juice could be added to your diet, although many people avoid sweet fruit liquids for good reason. Alternatively, you might have a cup and a half of Muscadine grapes per day. Sure, you can drink your merlot, but adding alcohol to a diet plan is counterproductive because alcohol inhibits the body's fat-burning systems for a short period of time.
Pomegranate is another rich source of ellagic acid, but you'd have to consume a lot of it to get enough. You may add freeze-dried pomegranate to your diet to prevent stained fingers and the sugars and calories that come with them.
Other sources include:
· Apples
· Grapes
· Strawberries
· Cranberries
· Raspberries
· Walnuts
· Cashews
· Pecans
· Pistachios
Keep in mind that to get the same amount of ellagic acid found in supplements, you'd have to eat a lot of these foods.
IS IT SAFE?
Ellagic acid is typically regarded safe when consumed in foods such as fruits and tree nuts.
Although there is insufficient data on the safety of ellagic supplements, studies suggest that when used as prescribed, they are associated with very few negative effects.
Nonetheless, ellagic acid may inhibit cytochrome P450s, a family of enzymes involved in the metabolism of a wide range of drugs.
As a result, you should see your doctor before taking ellagic acid supplements if you're taking any medications that are processed by these enzymes, such as several types of statins, antipsychotics, or blood thinners.
FINAL THOUGHTS
Ellagic acid is an antioxidant that can be found in a variety of foods, including fruits and nuts.
More research is needed, despite the fact that studies reveal it may have cancer-fighting capabilities and benefit a variety of other aspects of health.
Furthermore, while including more ellagic acid-rich foods in your diet may be advantageous, there is little data on the safety and efficiency of ellagic acid supplementation.
