Top foods with polyphenols and why you should eat them

Polyphenols berries

Last Updated June 11th, 2019

What are polyphenols?

Polyphenols are chemicals found in plants. In the foods sources, they are rich in foods like cereals, tea, coffee, vegetables, fruits, legumes, etc. Polyphenols are categorized into four types:

  • Polyphenols artichokeFlavonoids: They are antioxidants (compounds that protect the cells from being damaged by unstable compounds produced in the body) predominantly found in fruits, vegetables, legumes, green tea, and red wine. They also reduce inflammatory responses (reactions that are characterized by red, painful swelling and sometimes even pus formation).
  • Stilbenes: These are compounds that are majorly present in red wine, grapes, and peanuts. They also have antioxidant properties.
  • Lignans: These are compounds that modify estrogen metabolism and are also known for treatments like cancer (abnormal multiplication of cells). They are found in food sources like flaxseed, linseed, sesame seeds, pumpkin seeds, oats, kale, broccoli, apricots, etc.
  • Phenolic acids: These are plant compounds that are associated with carbohydrates. They show antimicrobial (curbs the growth of microbes) and antioxidant properties. They are found in food sources like blueberry, cranberry, pear, cherry (sweet), apple, orange, grapefruit, cherry juice, apple juice, lemon, peach, potato, lettuce, spinach, coffee beans, tea, coffee, and cider.

Spinach, artichokes, green tea, black tea, Mexican oregano, flaxseed, etc are plant products rich in polyphenols. Usually, the polyphenols are present in plants. Every plant produces a different polyphenol amount.

Food itemsAmount
Clove15188 mg
Star anise5460 mg
Cocoa powder3448 mg
Dark chocolate1664 mg
Blueberries560 mg
Blackberries260 mg
Strawberries235 mg
Red raspberries215 mg
Back currants758 mg
Plums377 mg
Apples136 mg
Black beans59 mg
Hazelnuts495 mg
Walnuts28 mg
Spinach119 mg
Artichokes260 mg
Green tea89 mg
Red wine101 mg
Black tea102 mg

Why eat foods with polyphenols?

Polyphenols beansYou can benefit a lot from consuming them as they offer a wide spectrum of health benefits from anti-inflammatory, anti-microbial, anti-diabetic, protection for the heart and brain, anti-asthmatic, anti-aging, improves the gut health, protects the nerves, and also have shown anti-cancer properties.

Anti-inflammatory properties

  • Inflammation is a response of red, painful swelling. There are certain substances that play a role in an inflammatory response. An inflammatory response is created due to an infection or an injury as a symbol of the immune system acting on it.
  • Relying on foods like margarine, white bread, soda, red meat, etc tend to accelerate the inflammation.
  • Polyphenols are known to interfere with the substances involved in causing the inflammation thereby, minimizing the inflammation in your body.
  • Foods like olive oil, tomatoes, almonds, spinach, kale, apples, blueberries, tuna, sardines, etc., are known to fight inflammation.

Anti-microbial property

  • Microbial infection is where a microbe targets your body and causes diseases that disrupt your body’s normalcy. Consuming a polyphenol-rich diet in such cases has proven antimicrobial benefits.
  • Many studies point out the anti-bacterial, antiviral and antifungal activities of different polyphenol compounds. These polyphenol compounds interfere with the microbial machinery involved in causing the infection. In some cases, they are also known to prevent the infection.
  • Foods like soybean, green tea, grapefruit, garlic, cranberry, apple cider vinegar, etc., contain polyphenols showing this property.

Cerebrovascular protection

  • Cerebrovascular means the brain and its blood vessels (tube-like structures that transport blood).
  • Many studies on the use of red wine for brain health show that they provide protection from stroke, improve the blood flow and circulation in the brain.
  • Some are also known to attenuate the inflammatory responses in the brain.
  • Lentils, green leafy vegetables, legumes, nuts, fatty fish, blueberries, etc are some boosting neuroprotective polyphenol based foods you can consume.

Anti-diabetic properties

  • Polyphenols clovesThere are polyphenols that play a major role in diabetes. Insulin is a hormone that converts excess glucose from the blood into storage form.
  • Diabetes is the increase in the blood glucose levels either due to insufficient insulin production (type 1) or via insulin sensitivity (type 2).
  • This can be because of the damaging unstable products released because of various biological processes that damage the cells synthesizing the insulin or the functioning of insulin.
  • The consumptions of foods rich in polyphenols like coffee, cinnamon, ginger, soy, green tea, fruits, etc, are helpful in many ways.
  • These have anti-oxidant properties that protect your body from the damaging effect of unstable products.
  • They are also known to prevent carbohydrate digestion into glucose or breakdown of the stored carbohydrate into glucose.
  • All these properties minimize the levels of blood glucose in the blood.

Cardioprotective properties

  • Foods like peppers, parsley, soybeans, black grapes, orange, red wine, lemons, black tea, green tea, apples, strawberries, etc are known for their antioxidant benefits and are thus very useful for a healthy heart too.
  • These polyphenols protect the heart by reducing the blood pressure (the amount of pressure exerted by the blood on the blood vessels (tubular structures that transport the blood).
  • They are also known to reduce the amount of bad cholesterol from the blood. Hypertension is a state of high blood pressure.
  • A study in 2007, talks about the reduction in the blood pressure in people with a good dietary polyphenol intake. Here the blood pressure reduced by 9 ± 1.6 mmHg (systolic blood pressure or the pressure your heart exerts on the blood) and by 1.9 ± 1.0 mmHg (diastolic blood pressure or the pressure on the blood vessels when the heart is resting between the beats). The study also quotes on the reduction in the prevalence of high blood pressure from 86% to 68%.
  • Minimizing hypertension, bad cholesterol and improving the blood flow in the heart seem to aid in good cardio functioning.

Antiasthmatic and anti-allergy properties

  • Asthma is an inflammatory condition occurring in the lung airways. This narrows the airways of the lungs causing discomfort and difficulty to breathe.
  • An allergy to certain substances like dust, pollen, etc., and can also result in asthma.
  • There are certain proteins and biological substances synthesized during the response to an allergy-causing substance in the body.
  • Increased mucus production, asthma, fatigue, cough, headache, etc., are all symptoms of allergy.
  • The polyphenols modulate the response to an allergic ingredient. There are many studies to show that polyphenol intake reduced the activity of the substances involved in creating an allergy response or asthma.
  • There are other studies that also show the attenuation in the production of these chemicals. They also show anti-inflammatory effects on the lung airways thereby, minimizing the intensity of an asthmatic or an allergy attack.

Anti-aging properties

  • Polyphenols berriesAging not just refers to skin wrinkling. What ages within the body is seen outside and skin wrinkling is a symptom of aging.
  • As we age, the efficiency in the biological functions decreases, stress increases and this results production of unstable compounds called reactive oxygen species (ROS) which cause further damage to your cells.
  • In fact, the brain consumes 20% of the oxygen, so obviously it is more prone to the deteriorating effect of the ROS.
  • Antioxidants or polyphenols act on these ROS molecules and protect the cells from the damage.
  • There are many commercial skin care products that make use of polyphenols. Sun damage or the UV rays of the sun also contribute to the release of the ROS. These skin care creams which contain polyphenols are known to reverse the skin aging and also protect the skin from sun damage.

Osteoprotective properties

  • The polyphenols diminish bone loss. They have antioxidant properties which protect the bone cells from the ROS damage.
  • They also have anti-inflammatory properties and this helps in erasing the bone loss. Any bone disorder or infection is exhibited as an inflammatory response by the immune cells. This can be eradicated with a polyphenol-rich diet.
  • The polyphenols promote the synthesis of the cells of the bone cells (osteoblastogenesis).
  • They also suppress the process of dissolving of the bone cells (osteoclastogenesis).
  • They enhance the immune activity of the bones thereby protecting the bone health.
  • Consumption of figs, citrus fruits, olive oil, apples, asparagus, etc., provide good polyphenol supply to help maintain good bone health.

Anti-cancer properties

  • Cancer is a deadly disease that results due to the abnormal multiplication of cells. These cancer or tumor masses reside in the body and live as a separate entity in the body feeding off on the body’s vital nutrient reserve.
  • Polyphenols have been proven to be effective anti-cancer agents from time to time. For example, there are sources pointing out cancer from spreading reducing to 48% and the tumor growth reducing by 68.6%.
  • Relying on food sources like green tea, dark chocolate, broccoli, legumes, red wine, etc., will give you the polyphenols that your body needs.
  • They show anti-cancer properties by preventing ROS damage, breaks down complex substances, killing cancer cells, regulates the hormones to disable cancer growth, enhance the immune response of the body against cancer cells, show anti-inflammatory properties protecting the healthy cells of the body and also attenuates the signaling pathways of the cancer cells.

Obesity

  • Obesity is a condition where there is excess fat build up in the body and obviously this leads to excess weight gain.
  • Around 650 million people were reported to be obese in 2016 (data reported by the World Health Organization).
  • With the prevalence of obesity increasing rapidly, it is important to bring some dietary or lifestyle changes. Exercise for obese individuals is a must.
  • Turmeric, blueberries, red grapes, red wine, peanuts, groundnuts, green tea, grapefruit, etc., seem to contain polyphenols to cope or curb or minimize obesity.
  • These polyphenols promote more utilization of fat cells for energy production, they suppress the production of fat cells, they minimize the spread of these fat cells, they reduce the abilities of the fat cells, they reduce or even prevent the fatty acid build up, and reduce inflammation. So the end result will be low weight, fat accumulation, and more fat utilization.

Risks and side effects of polyphenols

Polyphenols offer exceptional health benefits. Too much of these substances have their own bad effects.

  • Some studies point to the result of kidney damage in mice.
  • It is also said that excess polyphenols can alter the thyroid hormone (a hormone that is responsible for metabolism) production.
  • In some cases, grapefruit juice is also proven to interfere with some medications.
  • Cancer-causing results are reported in the cases of excess polyphenols.
  • Excess polyphenols interfere with the estrogen hormone (a hormone responsible for the development and regulation of the female reproductive system) activity too.
  • Excessive polyphenol content can even destroy genetic material.

Polyphenol supplements

These supplements contain certain specific polyphenol compound in concentrated form. This must be taken under a doctor’s supervision only. The supplements also offer weight loss and heart protection benefits too. They are recommended for conditions like:

  • Diabetes (increased blood glucose) – they prevent insulin resistance.
  • Heart disease (due to bad cholesterol build up) – they reduce the inflammation and the bad cholesterol level.
  • Cancer – they limit the spread of cancer and also start killing the cancer cells.
  • Alzheimer’s (progressive nerve cells damage) – they protect the nerve cells from damage.

There are no side effects reported as of now but these supplements interfere with the blood thinning medications.

Polyphenols: Remember this…

Polyphenols are plant-based chemicals. They offer a wide range of benefits from antioxidant to antimicrobial, anticancer, anti-inflammatory activities. Rather than supplements, it is best to consume polyphenols via food sources. Too much of polyphenols will result in toxic effects to the body. Keeping the health requirement in mind, the age, it is essential to collate a diet that not just includes polyphenols but also other vital nutrients.


TL;DR?

Polyphenols infographic

 

Display this infographic on your website

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.

 

 

 

Related Posts

Trending Topics

anal sex
Anal Sex : Tips from experts on how to be kinky yet safe Whether it irks you or stokes your fantasies, anal sex has always been an intriguing…
diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
Penis pump: Pump your way out of erectile dysfunction One of the options to treat erectile dysfunction is by the use of a penis…
understanding addiction
Addiction explained: An obsession that could cost you your life Is addiction a behavioral disorder? Or is it a chronic disease? How does addiction cause…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol…
healthy habits
10 healthy habits: Have a hearty kick-start to the New Year! Do you set goals that are too difficult for you to maintain? Are to struggling…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
High Fiber Diet – Fire up your fiber intake for these health benefits! Regular bowels, healthy detox, higher immunity, and guaranteed weight loss - a high fiber diet…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how…
nature health benefits
Green Healing: The amazing health benefits of being in nature You have no idea what sitting in a closed room does to your body and…
erectile dysfunction treatment
Erectile Dysfunction: Effective tips to help you get back on charge Erectile dysfunction is a common male sexual dysfunction. Don't stress out. Just follow these amazing…
Garlic health benefits cloves
Garlic: Nature’s white pill as an effective home remedy What are the secrets hidden in these tiny white pills? Find out the immense health…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
TBHQ: A carcinogen lingering in your child’s favorite snacks TBHQ - Why you should shun the practice of eating instant noodles or microwave popcorn…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an…
Lectin: The common link of proteins between peas and people Lectins are a type of protein that are found majorly in legumes. Most people are…
Tamarind: The top health benefits of this staple Asian ingredient Did you know this sweet and sour pulpy fruit does more than just add a…
Improve sex life
9 best tips from around the world for better sex life How can the pungent-smelling garlic pack in a punch to your libido? How could something…
Chromium Picolinate: An essential mineral supplement for faster weight loss Did you know that about 1.6 million deaths were directly linked to diabetes globally? How…
Propolis: Yet another amazing gift by the bees to the humans Bee propolis is yet another generous gift by the bees bestowed on the human race.…
cancer facts
8 hard-hitting truths no one tells you about cancer Did you know that 1.5 million new cases of cancer are reported every year? Can…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
Fluoride: An indispensible mineral or a potential toxin ? Fluoride, the main ingredient of toothpaste, has shown a great potential as a cleanser. However,…
lifestyle diseases
The Big 5 lifestyle diseases: How your everyday living might be killing you You'd be shocked to know how unhealthy and potentially fatal your everyday routine could be.…
Creatine: Is this the right peak athletic-performance supplement for you? Creatine is the amino acid that boosts our energy. Did you know creatine supplements can…
Amaranth: Why is this native Peruvian grain called the “crop of the future”? Full of healthy high proteins and gluten-free, the grain, Amaranth, the tasty and ancient pseudo…
Exercises or diet? Find out the healthiest way to gain weight Tired of being called skinny all the time? Looking for healthy ways to beef up?…
Melatonin: Fascinating facts on the hormone that brings you the Zzzs Did you know, melatonin - the chemical that puts you to sleep every night is…
Carb Cycling: Weighing the pros vs the cons of this diet routine Completely discarding carbs from your life will do you more harm than good. Read more…
15 Signs on your face you should never ignore 15 telltale signs on your face that might be telling you something about your body…
paleo keto diet
Paleo vs. Keto: Which diet plan is best suited for your body goals? Is eating like a caveman the right way to go? Can you really eat fats…
antibiotic resistance
Antibiotic Resistance: How common diseases become deadly Can a cold kill you? How important is to get a flu shot? Why do…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
black seed oil benefits
Black Seed Oil: What secret benefits could it bestow on your health? Black seeds or nigella seeds are tiny packets of health brimming with amazing benefits. Find…
How seitan proved to be a blessing in disguise for vegans worldwide Can only meat-eaters enjoy delicious juicy steaks and burgers? With seitan, the best meat substitute…
Tart Cherry: The healthiest excuse for taking that second serving of pie Tart cherry has been traditionally used in delectable desserts such as pies. Recent studies have…
What is the right way to take a pregnancy test? A pregnancy test is undertaken to determine if you have conceived. A home pregnancy test…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media?…
fitness routine fun
10 fantastic ways to make your fitness routine more fun! Are you too bored to exercise? Do you avoid gym cause it's too monotonous? Looking…
occupational hazards types
Occupational Hazards: How to vouch for your health at your workplace Occupational hazards affect millions worldwide. Chemical spills, faulty wires, deadly pathogen, and work-stress can happen…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
autoimmune diseases facts
Autoimmune Diseases: Find out if your body is attacking you right now Did you know your body can harm itself? What are autoimmune diseases and why does…
bananas exercise
10 health reasons why you should go “bananas” over bananas! Bananas:The world's most popular fruit comes with a host of unbelievable health benefits. Find out…
lgbtqia
LGTBQIA : Important pointers for a safe and healthy sex life In the USA alone, the LGBTQIA community accounts for 11 million people. Let us understand…
maltodextrin sugar
Maltodextrin: What are the hidden health benefits of this food additive? Maltodextrin is one of the few food additives that has been relatively deemed safe. Many…
Tea Tree Oil : The one stop cure for skin ailments and more… The popularity of tea tree oil, an essential oil, as the ultimate skin care pick…
Salt dangers
Sodium chloride: The wonders and dangers of the simple table salt Sodium chloride is a salt containing sodium and chlorine ions at a 1:1 ratio. It…
Rhodiola Rosea: Hoist yourself to high stamina and a stress-free brain Rhodiola rosea, also known as golden root, is a wonder herbal extract that can rev…
How can berberine supplements help you live longer and healthier? Berberine is a turmeric look-alike herbal extract that is credited with numerous health benefits ranging…
How can Kegels help you overcome weak pelvic muscles & incontinence? Kegel exercises are pelvic floor strengthening exercises that can help you overcome incontinence issues that…
Colloidal silver benefits
Colloidal Silver: How silver nanoparticles could enhance immunity and more Silver, though not a vital mineral required your body, still in colloidal form can be…
Oil Pulling: The instant benefits of this ancient Ayurvedic cleansing technique Oil pulling is a great way of making use of easily available cooking oils to…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
ashwagandha brain
Ashwagandha: The best-kept secret of Ayurveda now revealed! Ashwagandha literally means "smell of horse". Don't get bogged down by that one tiny detail…
Anti-Inflammatory foods: 18 foods to a disease-free you Anti-inflammatory foods are the foods which are known to reduce the inflammation as well as…
Cilantro: 11 health reasons that will make you wanna use this garnish more! Call it cilantro or coriander, it remains as every chef's favorite garnish. How can this…
DASH Diet: What to eat in a “Dietary Approach to Stop Hypertension”? If you or your loved one is suffering from chronic hypertension (high blood pressure), dash…
Kava: Is it the healthy substitute for alcohol you have been waiting for? Native to the beautiful South Pacific islands, Kava is a famous beverage rooted in the…
Chlorella: Therapeutic powers of the billion-year-old algae now within your reach Chlorella - A billion year old nutrient-rich algae that can potentially ward off cancers and…
Hemp Seeds: The actual science behind this controversial crop Inspite of being credited as a superfood, hemp seeds are still shrouded with layers of…
Aphrodisiacs
Aphrodisiacs: These are the best foods to get you in the right mood While wine and chocolates have forever been associated with romance, there are several other aphrodisiac…
Lauric Acid: 8 health benefits you can derive from coconuts Appropriate use of saturated fats containing lauric acid can provide you numerous health benefits. This…
turmeric skin
We bet you didn’t know that turmeric could be this beneficial! Did you know that turmeric, a humble ingredient found in most Indian kitchens could cure…
alcohol toxic
7 startling facts that will make you quit alcohol today Does drinking really make you friendly and happy? How many calories does a can of…
acne removal tips
Anatomy of acne: 7 instant steps to kiss those zits goodbye Blackheads, whiteheads, or pimples-call them what you may. Acne is never good news.Did you know…
Keto diet healthy
Keto Diet: Did you know you could eat fats to burn fats? Keto diet - A wonder diet that lets you eat fats and lose weight too!…
Spirulina: Battle diabetes and cholesterol with this blue-green algae Spirulina, a species of salt water algae, has now become a billion dollar industry. How…
Dragon Fruit – Blessing from Nature’s Basket The dragon fruit is packed with nutrients and yet low on calories and is the…
green tea benefits
Green Tea: Does it really aid weight loss and reverse aging? A centuries-old concoction of fresh green leaves, green tea holds the secret to healthy weight…
avocado benefits
Avocado: 15 reasons why this fruit should be a staple in your diet Did you know that the word avocado literally means "testicles". Don't get grossed out as…
Isagenix diet
Isagenix Diet: Do you really need liquid meal replacements to lose weight? Isagenix Diet - What are liquid meal replacements and why is the world going ga-ga…
chia seeds weight loss
Chia seeds: How to consume this staple Aztec food to get a leaner body Chia seeds: What is the actual reason for its sudden popularity? Why are celebrities swearing…
Vitamin D3: Speed up your journey to a fit body and mind Well, we all are aware how important vitamins and minerals are. But among all of…
Valerian Root: The best way to achieve tranquil sleep every night Valerian root is probably one of the oldest and safest way to cure your insomnia.…
Dates: The complete list of instant health benefits this dry fruit can bestow Why you should regularly go for dates? Because, these small bulbs of healthy goodness are…
The complete “what to eat” guide for gluten intolerance Does eating breads and pastas often makes you nauseous? Gluten intolerance is a common reason…
Whey Protein: The real reason why this supplement is a must for bodybuilders Whey protein is the go-to supplement and shake for bodybuilders and fitness enthusiasts. Read more…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
BRAT Diet: What is the right way to follow this diarrhea-relieving diet? BRAT diet, a simple diet consisting of just bananas, rice, applesauce, and toast, can help…
Gingko Biloba: Therapeutic lessons from the world’s oldest tree The Ginkgo Biloba, well known as the maidenhair,is the oldest living tree and the oldest…
Coconut oil woman
Coconut Oil: How one oil dominates the kitchen and the medicine kit too Coconut oil has been a favorite in many Asian kitchens. But more than a cooking…
Low fat diets
A complete list of low-fat diets and how to follow them Low-fat diets help you lose weight in a healthy way, but it works only with…
hidden causes obesity
8 hidden causes of obesity you probably didn’t know! Did you know that around 2 billion people worldwide are either overweight or obese? Are…

Related Posts

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.