Chlorogenic acid is widely found in plant foods, especially in coffee, beverages, vegetables and fruits. Chlorogenic acid has antioxidant, anti-inflammatory, antibacterial and antiviral biological activities.
Population epidemiological surveys and intervention studies as well as animal experiments show that chlorogenic acid plays an important role in regulating glucose and lipid metabolism, improving insulin resistance, reducing the risk of type 2 diabetes and cardiovascular disease, and protecting nerves, liver, lungs, eyes and joints from oxidative and inflammatory damage. Based on current research evidence, the recommended value of chlorogenic acid to improve fasting blood sugar and reduce the risk of type 2 diabetes is 200 mg per day.
Chlorogenic acid can be absorbed through the gastrointestinal tract, and the excretion channel is mainly not through urine, but through bile and other digestive juices. There are large individual differences in the absorption, metabolism and utilization of chlorogenic acid in the human body. The health status of the human body, intestinal microbial flora, and the cooking conditions of chlorogenic acid-containing foods may affect the absorption, metabolism and utilization of chlorogenic acid.
The absorption of chlorogenic acid is greatly affected by the intestinal flora. About 60% of chlorogenic acid is absorbed through the colon microbiome.
Oral chlorogenic acid can improve the glucose tolerance and plasma insulin levels of healthy overweight and obese people and those with impaired glucose tolerance. Using plant extracts containing chlorogenic acid as adjuvant therapy for diabetic patients can help improve the glucose and lipid metabolism of diabetic patients and reduce fasting blood sugar and plasma C-reactive protein.
A systematic review and matter analysis of randomized controlled trials showed that the intake of coffee extracts rich in chlorogenic acid can significantly reduce body weight and BMI.
The results of randomized controlled trials showed that chlorogenic acid can significantly reduce blood pressure in patients with mild hypertension.
Chlorogenic acid can also play an antioxidant role and prevent cell apoptosis through multiple signaling pathways and multiple mechanisms such as regulating the activation of plug transcription factor genes. Antagonize the damage of oxidants to blood vessels, endothelium, brain periphery, nerves, liver and lungs, and play an anti-inflammatory role by inhibiting multiple pathways and downregulating the expression of multiple enzymes.
People who are used to drinking coffee every day can easily consume 500-1000 mg of chlorogenic acid per day. For people who do not drink coffee often and rarely eat fresh fruits and vegetables, the intake of chlorogenic acid may be less than 25 mg per day.
Chlorogenic acid can significantly reduce fasting blood sugar, serum insulin and cholesterol levels. When the intake is greater than 200 mg per day, the effect is more obvious.
Chlorogenic acid can significantly reduce body weight, BMI and waist circumference. Low doses, less than 400 mg per day, and the effect of intervening in BMI for more than eight weeks are better than high doses and short-term interventions.
The trial also showed that chlorogenic acid can significantly reduce systolic blood pressure. Low doses and long-term (140 mg per day for 12 weeks) have a hypotensive effect on patients with mild hypertension.
Chlorogenic acid is widely present in natural plant foods, and its content is affected by the type, origin, variety and maturity of the food, as well as the storage and processing degree of the food.
Coffee beans and coffee products are a good source of chlorogenic acid and are also the main food source. The chlorogenic acid content of chicory, blueberries, sunflower seeds, cherries, eggplants, potatoes, apples, pears, hawthorns, etc. is also relatively high.
This article was independently created and published by Herbfields.net.