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Bio Beats. Class is in session.

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Today's molecule: polyphenols.

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Poly means many, phenol is a ring,

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six carbons in a hexagon, an O-H on its wing.

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Plants cook 'em up to shield from sun and pests,

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so the skin and the peel is where they're packed the best.

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Flavonoids, phenolic acids, that's the crew,

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stilbenes and lignans, thousands, not a few.

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Quercetin in apple skin, anthocyanins in red,

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the color that you see is the chemistry you're fed.

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Polyphenols, rings in the rainbow,

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down to the microbes where the good ones grow.

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Polyphenols, color on your plate,

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your gut bugs break 'em into something great.

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Swallow it down, and here's the plot twist:

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five to ten percent get absorbed, that's the gist.

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Ninety-plus percent keep rolling on through,

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down to the colon, where the microbes chew.

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They snip the big rings into pieces you can use.

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Walnuts, pomegranate: urolithins, that's the news.

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Soy turns to equol, but not in every tank:

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about a third to a half, it's your microbes to thank.

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And it's a two-way street, they feed the good crew back:

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Bifidobacteria, Akkermansia, on track.

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Polyphenols, rings in the rainbow,

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down to the microbes where the good ones grow.

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Polyphenols, color on your plate,

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your gut bugs break 'em into something great.

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Where do you find 'em? Let me run the list:

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berries, apple skin, red onion in the mix,

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green tea, black tea, coffee in the cup,

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dark chocolate, cocoa, beans to back it up,

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olive oil, nuts, and the whole grain,

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herbs and spices: just a pinch, a lot to gain.

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Different colors bring a different crew,

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more kinds of plants, more kinds of microbes too.

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Polyphenols, rings in the rainbow,

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down to the microbes where the good ones grow.

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Polyphenols, color on your plate,

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your gut bugs break 'em into something great.

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So keep the peel on, eat the colors you see:

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the plant, the microbes, and you make three.

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Class dismissed.