Polyphenols are the unsung heroes of bone health and overall health. These plant-derived compounds, mainly present in fruits, vegetables, and cereals, have a big impact on the bone building process.
Today we’ll look at a powerful polyphenol: ellagic acid. You’ll discover its health benefits, how you can get more of it in your diet, and we’ll review studies that prove ellagic acid helps to build stronger bones.
Polyphenols In A Nutshell
Polyphenols are antioxidant compounds found in edible plants. Different polyphenols are distinguished from one another by their molecular structure, which is characterized by conglomerations of phenols – hence the prefix poly, which means “many.” Phenols are a type of chemical compound composed of an oxygen-hydrogen bond (a hydroxyl group) bonded to a compound of hydrogen and carbon (a hydrocarbon).
This variable structure results in numerous varieties of polyphenols, each with their own actions in the human body. The main classes of polyphenols include phenolic acids, flavonoids, stilbenes and lignans.
Polyphenols have been shown to protect against chronic health conditions, including asthma, infections, and cardiovascular disease, and some have been scientifically confirmed to have positive effects on bone health. Here are a few examples of the latter:
- Kaempferol: protects osteoblasts from toxins produced by bacteria
- Rutin: increases bone density by slowing down bone resorption
- Cyanidin: plays a role in determining which cells will become bone-building osteoblasts
- Myricetin: leads to osteoblast maturation and differentiation, and a subsequent increase in bone mass.
Synopsis
Polyphenols are healthful antioxidants found in plant foods, some of which have bone-building properties.
Ellagic Acid And Your Bones
Science has shown that ellagic acid can be added to the list of polyphenols that offer valuable benefits for bones. Researchers at the University of Athens in Greece studied the effects of the ellagic acid present in walnut extract on endothelial cells and osteoblastic activity.1
They found that when cells that make up human arteries were exposed to ellagic acid, they were less likely to develop vascular cell adhesion molecules that lead to cardiovascular disease.
The impact on osteoblasts was described in the study, published in the British Journal of Nutrition, as follows:
Relevant Excerpt:
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“The present results suggest that the walnut extract has a high anti-atherogenic potential and a remarkable osteoblastic activity, an effect mediated, at least in part, by its major component ellagic acid. Such findings implicate the beneficial effect of a walnut-enriched diet on cardioprotection and bone loss.”1
The ellagic acid in walnuts protects arteries and bones. The good news is that, many other common foods also contain ellagic acid (more on that later).
Synopsis
Ellagic acid has been scientifically shown to stimulate “remarkable osteoblastic activity,” making it a healthy, natural, effective way to increase the production of new bone.
Other Benefits Of Ellagic Acid
The saying, “when it rains, it pours” comes to mind when considering this polyphenol. Not only does it offer the osteoblastic proliferation described above, but it also works on other systems of the body in beneficial ways.
Cancer Prevention
We’re only just beginning to understand the anticarcinogenic effects of ellagic acid, but a 2014 study has cracked open its potential. Here’s a quote from that study detailing the plethora of ways it fights cancer:
Relevant Excerpt:
“Recent in vitro and in vivo experiments have revealed that EA elicits anticarcinogenic effects by inhibiting tumor cell proliferation, inducing apoptosis, breaking DNA binding to carcinogens, blocking virus infection, and disturbing inflammation, angiogenesis, and drug-resistance processes required for tumor growth and metastasis.”2
Obesity
A 2012 study found that ellagic acid reduced the amount of the hormone resistin in mice.4 Resistin is known to be the link between obesity and Type 2 diabetes. This is one way that ellagic acid attenuates obesity and ameliorates obesity-mediated metabolic complications like diabetes.5
Inflammation Reduction
A 2010 study on mice found that ellagic acid protects collagen in the skin from UV rays, which results in less wrinkles . Chronic UV exposure doesn’t just age your skin though, it also causes inflammation. Ellagic acid fights that inflammation by diminishing production of pro-inflammatory cytokines IL-1beta and IL-6, and blocking infiltration of inflammatory macrophages.3
Synopsis
Ellagic acid benefits more than just your bones. Studies have found that the polyphenol has anti-carcinogenic, anti-obesity, and anti-inflammatory effects.
Best Sources Of Ellagic Acid
Fortunately, ellagic acid is readily available in many common foods. Below is a list of the top sources of ellagic acid.
- Walnuts* are great as a topping or a snack. Walnut extract was the source of the EA in the study that proved its bone-building abilities.
- Raspberries* contain the highest concentration of ellagic acid. A 2010 study found that red raspberry extract, rich in the ellagitannins that the body turns into ellagic acid, significantly inhibited inflammation, cartilage damage, bone resorption, and the onset and severity of arthritis.6 That’s more proof of its efficacy.
- Strawberries* are an effective anti-inflammatory fruit, and they also contain the previously mentioned polyphenol kaempferol. Always buy organic strawberries, as conventionally grown strawberries are a top offender when it comes to toxic pesticide residue.
- Grapes* contain anti-inflammatory compounds like quercetin and Vitamin C. They also provide pain relieving phytochemicals including salicylic acid, kaempferol-glucosides, and ferulic acid. As is the case with strawberries, avoid getting conventional grapes since they contain high levels of pesticide residue.
- Pecans* provide no less than 12 Foundation Supplements in addition to being a delicious source ellagic acid and containing healthy fatty acids and bone-building antioxidants.
- Blackberries get their color from bone-healthy flavonoids, and aside from ellagic acid, they also contain the polyphenol cyanidin, mentioned earlier. In studies on rats, blackberries have also been shown to improve memory.7
- Cranberries contain high levels of Vitamin C and are a rich source of polyphenols, including ellagic acid.
- Pomegranate is a delicious fruit rich in Vitamins C and K, potassium, fiber and Folate, all of which are essential for healthy bone remodeling.
- Guava* is a tropical fruit that’s high in fiber, making it great for your digestive system. It also has a positive impact on blood pressure, due in part to its high potassium content, and its vitamin profile boosts immunity.
*Foundation Food
Synopsis
Ellagic acid is readily available in a variety of delicious fruits and nuts. Raspberries contain the highest levels, and both raspberries and walnuts have been directly linked to increases in bone mass.
Use Your Knowledge
It’s a shame that all of this groundbreaking research on the power of polyphenols is blatantly ignored by the Medical Establishment. Compounds such as ellagic acid have a measurable, proven impact on osteogenesis and bone remodeling.
Savers should keep in mind the bone-building properties of polyphenols and consume a wide variety of plant foods. It’s an effective way to provide the body with the nutrients it needs while balancing the pH, to build bone and stay healthy.
Stop Worrying About Your Bone Loss
Join thousands of Savers from around the world who have reversed or prevented their bone loss naturally and scientifically with the Osteoporosis Reversal Program.
Till next time,
References
1 Papoutsi Z, Kassi E, Chinou I, Halabalaki M, Skaltsounis LA, Moutsatsou P. “Walnut extract (Juglans regia L.) and its component ellagic acid exhibit anti-inflammatory activity in human aorta endothelial cells and osteoblastic activity in the cell line KS483.” Br J Nutr. 2008 Apr;99(4):715-22. Web. https://www.ncbi.nlm.nih.gov/m/pubmed/17916277/
2 Hong-Mei Zhang, et al. “Research progress on the anticarcinogenic actions and mechanisms of ellagic acid.” Cancer Biol Med. 2014 Jun; 11(2): 92–100. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069806/
3 Bae JY, Choi JS, Kang SW, Lee YJ, Park J, Kang YH. “Dietary compound ellagic acid alleviates skin wrinkle and inflammation induced by UV-B irradiation.” Exp Dermatol. 2010 Aug;19(8):e182-90. Web. https://www.ncbi.nlm.nih.gov/pubmed/20113347
4 Yasuko Makino-Wakagi, et al. “Ellagic acid in pomegranate suppresses resistin secretion by a novel regulatory mechanism involving the degradation of intracellular resistin protein in adipocytes.” Biochemical and Biophysical Research Communications. Volume 417, Issue 2, 13 January 2012, Pages 880-885. Web. https://www.sciencedirect.com/science/article/pii/S0006291X11022765
5 Inhae Kang, et al. “Improvements in Metabolic Health with Consumption of Ellagic Acid and Subsequent Conversion into Urolithins: Evidence and Mechanisms.” Adv Nutr. 2016 Sep; 7(5): 961–972. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015040/
6 Jean-Gilles D, Li L, Ma H, Yuan T, et al. “Ellagic Acid from Raspberries Inhibits Bone Resorption in Rats.” J. Agric. Food Chem. Dec 2011. Web. https://osteoporosis-studies.com/ellagic-acid-from-raspberries-inhibits-bone-resorption-in-rats/
7 Shukitt-Hale B., et al. “Effects of blackberries on motor and cognitive function in aged rats.” Nutr Neurosci. 2009 Jun;12(3):135-40. Web. https://www.ncbi.nlm.nih.gov/pubmed/19356316
Hello Vivian,
Thank you for all the wonderful information you send Savers. If only the medical establishment could get on board. I am lucky that my GP is trained in naturapathy and homeopathy and has an open mind. My husband and I are lacto-ovo vegetarians and of course our diet is mainly plant based. There is so much to learn and we are so glad you are doing all the research for us. Thanks again and we wish you and yours a healthy happy 2019.
Hi Vivian
Thank you so much for all your very useful advice on health, nutrition and bone health, etc. I keep your Bone health Revoluion close by and try to follow up on all your excellent advice. Have a great New Year and wish you continued success in your work.
Kind Regards
Geraldine Maguire
Could you possibly provide more information about the Walnut Extract? I’ve gone on line and found Walnut Extract, Walnut Oil, Black Walnut Oil, Black Seed Oil. This is such a wonderful, natural way to fight osteoporosis, but it’s difficult to know with all the choices which type product is the best – complicated by the descriptions saying it is for food, it is for this and that … they do not make it easy! Can you please help sort this out? Thank you!
Hi Kim,
I’m afraid the study just doesn’t go into detail as to the exact nature of the walnut extract they used. But it does note that the species of walnut used in the extract is Juglans regia L., which is the English walnut. Generally, the leaves of the walnut tree are used to make extracts. That differs from an oil, which may be made from parts of the walnut tree steeped in oil, which is not the same as an extract.
But regardless, at the Save Institute, we recommend obtaining nutrients from foods whenever possible, and walnuts are an excellent whole-food source of ellagic acid. So we recommend the walnuts themselves. 🙂
Thanks for this great I formation. I read an article a few weeks ago about Vitamin D3 being an unsung hero for bone health. I would just like to get your take on that. Everyone in the medical community seems to think that Calcium is the answer to bone strength, but the article said the upwind D3 was much better for increasing bone density. We, as Americans, are sorely lacking in D3 as a rule. Could that be true of our bones as well?
Greetings Vivian,
I have read everything you have sent me these past years, and I never fail to get excited when I open the next email. As a retired reg. nurse
[general,mid,cardio/respiratory, intensive care} I understand lots, but not all, of what your emails contain. I try to follow all your advice, but as yet, all my crosslaps show I am still loosing too much bone. I only have 2 parathyroid glands,and they are being blamed. My calcium and phosphorus levels are normal, and at the age of nearly 79yrs and 9st, I try hard to do right by my bones, and fitness levels.
What could be the possible answer for me Vivian ?
Nice talking to you. Enjoy your day,
Jess
e
Hi Jess,
Please check your inbox for a message from Customer Support. 🙂
Thank you for this interesting information on Ellagic Acid, and the list of foods containing it.
Thank you, Vivian, for literally saving our bones.
Quick question:
Do the nuts and fruit retain the same potency of ellagic acid when cooked, or do they have to be consumed raw?
Thank you.
You’re welcome, Paulina, but I firmly believe that saving your bones is the result of your personal lifestyle choices. Ultimately, it’s your accomplishment!
As far as raw vs. roasted or cooked, research suggests that the ellagic acid in fruits is destroyed by cooking. Here is a link to a study on this topic:
https://academic.oup.com/fqs/article/1/4/227/4735142
From this information, we can extrapolate that raw nuts would also retain more ellagic acid than roasted nuts.
Thank you again for all your great information. I have recommended your site many times – to friends and doctors.
I’m glad that you recommend some meat in recipes. I’m allergic to all nuts (and many more foods).
Thank you, Brenda, and I am glad you’ve discovered how to incorporate meats into your bone-smart diet.
Thanks for all the important and helpful infn. you provide.
You’re welcome, Helen. 🙂
Not surprising that plant based foods are better for bone health. I am surprised that meat is included in your recipes. A whole foods plant based diet seems best for bone health and for overall health.
Hi Pattie,
Plant foods are extremely important, and make up the majority of a pH-balanced diet (20% acidifying foods and 80% alkalizing). Meat is definitely not emphasized, and when many people begin the Program, cutting back on meat is one of the first big steps they take.
But meat is definitely not off-limits in a bone-smart diet, particularly grass-fed, free-range meats. You are welcome to read more on this topic and explore the Save Institute’s take on eating meat by searching this website for more information. Here are a couple of links to get you started:
https://saveourbones.com/latest-study-on-meat-and-cancer-fear-mongering-or-truth/
https://saveourbones.com/proven-excessive-animal-protein-consumption-hurts-more-than-just-your-bones/