Why You Should Add Epicatechins to Your Everyday Diet

Epicatechins are plant compounds found in high concentrations in certain foods and beverages. They’re technically categorized as flavanols, which are known to have potent antioxidant characteristics. Adding epicatechins to your diet may offer numerous benefits for your heart, brain, and overall inflammation. We’re uncovering why epicatechins are so good for your body and how to get more of them in your everyday routine.

Health Benefits of Epicatechins

1. Antioxidant Properties

Epicatechins are powerful antioxidants. Antioxidants are compounds that are predominantly found in plants. As potent scavengers of free radicals, these compounds neutralize reactive molecules that can harm cells and tissues. In other words, they work to protect your cells from oxidative stress and damage that otherwise promotes aging and chronic conditions.

2. Heart Health Benefits

Epicatechins are allies for your heart, showcasing a range of cardiovascular benefits. For example, they contribute to supporting normal blood pressure levels. Some research suggests that regular consumption of epicatechins may help relax blood vessels, improve circulation, and reduce the risk of hypertension.

3. Anti-Inflammatory Effects

Epicatechins have been shown to modulate inflammatory pathways within the body. By influencing key signaling molecules, epicatechins help to downregulate inflammation. In addition, studies suggest that regular consumption of epicatechins may contribute to a healthy inflammatory response.

4. Brain Health

Studies suggest that epicatechins may support brain function and healthy aging of the brain. Their antioxidant activity is particularly crucial in protecting brain cells from oxidative stress. Additionally, epicatechins may help improve blood flow to the brain, enhancing the delivery of oxygen and nutrients.

5. Weight Management

Research suggests that epicatechins may act on metabolism and enhance the body's ability to burn calories and increase energy expenditure. They may also play a role in regulating fat storage. Of course, there’s no one single factor involved in weight management, but incorporating epicatechins into your plan, with overall nutrition and exercise, may be worthwhile.  

Sources of Epicatechins 

Now that you know just how having epicatechins in your diet can serve you, you’re probably wondering where to find them. Here are some great places to start: 

• Cocoa and dark chocolate: Cocoa beans are rich in epicatechins, so choose high-quality dark chocolate and cocoa powder whenever you get a craving.  
• Green tea: Green tea is among the best sources of catechins and epicatechins. Enjoy a cup of green tea in the morning or afternoon as part of your daily health routine. 
• Fruits and vegetables: Epicatechin content can vary in produce but some great options are apples, berries, grapes, spinach, kiwi, citrus, artichokes, onion, and broccoli.

Eating a diet that includes lots of variety is one of the best things you can do to ensure you’re getting important nutrients and compounds, like epicatechins. Another option is to look for epicatechin supplements. For instance, our new herbal heart health formula provides a daily dose of epicatechins to support cardiovascular and overall health.

Everyday Epicatechins 

Epicatechins are beneficial compounds found in a number of fruits and vegetables as well as green tea and dark chocolate. Another simple way to add more epicatechins to your routine is with a supplement. However you choose to incorporate them, these compounds may help support the health of your heart, brain, and waistline, as well as offer anti-inflammatory benefits for overall wellness.

References 

1. Nutrition & Health Info Sheets for Health Professionals - Catechins and Epicatechins. UC Davis Department of Nutrition. Available from: https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-catechins  

2. MacRae K, Connolly K, Vella R, Fenning A. Epicatechin's cardiovascular protective effects are mediated via opioid receptors and nitric oxide. Eur J Nutr. 2019;58(2):515-527. doi:10.1007/s00394-018-1650-0 

3. Dower JI, Geleijnse JM, Gijsbers L, Schalkwijk C, Kromhout D, Hollman PC. Supplementation of the Pure Flavonoids Epicatechin and Quercetin Affects Some Biomarkers of Endothelial Dysfunction and Inflammation in (Pre)Hypertensive Adults: A Randomized Double-Blind, Placebo-Controlled, Crossover Trial. J Nutr. 2015;145(7):1459-1463. doi:10.3945/jn.115.211888 

4. Ling J, Wu Y, Zou X, Chang Y, Li G, Fang M. (-)-Epicatechin Reduces Neuroinflammation, Protects Mitochondria Function, and Prevents Cognitive Impairment in Sepsis-Associated Encephalopathy. Oxid Med Cell Longev. 2022;2022:2657713. Published 2022 May 24. doi:10.1155/2022/2657713 

5. Haskell-Ramsay CF, Schmitt J, Actis-Goretta L. The Impact of Epicatechin on Human Cognition: The Role of Cerebral Blood Flow. Nutrients. 2018;10(8):986. Published 2018 Jul 27. doi:10.3390/nu10080986 

6. Gutiérrez-Salmeán G, Ortiz-Vilchis P, Vacaseydel CM, et al. Acute effects of an oral supplement of (-)-epicatechin on postprandial fat and carbohydrate metabolism in normal and overweight subjects. Food Funct. 2014;5(3):521-527. doi:10.1039/c3fo60416k 

7. Fernell M, Swinton C, Lukowiak K. Epicatechin, a component of dark chocolate, enhances memory formation if applied during the memory consolidation period [published correction appears in doi: 10.1242/jeb.130765]. Commun Integr Biol. 2016;9(4):e1205772. Published 2016 Jul 27. doi:10.1080/19420889.2016.1205772 

8. Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial Properties of Green Tea Catechins. Int J Mol Sci. 2020;21(5):1744. Published 2020 Mar 4. doi:10.3390/ijms21051744