Urolithins are powerful metabolites produced by gut bacteria when they break down ellagitannins and ellagic acid found in certain foods. These compounds have gained significant attention for their potential anti-aging, anti-inflammatory, and mitophagy-enhancing properties. Since urolithins are not directly consumed but rather produced in the gut, the focus should be on eating foods rich in their precursors - ellagitannins and ellagic acid.
| Food | Ellagitannin Content | Notes |
|---|---|---|
| Pomegranates | Very High | Best studied source for urolithin production |
| Walnuts | High | Also provide omega-3 fatty acids |
| Raspberries | High | Fresh or frozen retain compounds well |
| Strawberries | Moderate-High | Widely available, versatile |
| Blackberries | High | Excellent ellagic acid content |
| Pecans | Moderate | Good nut alternative |
| Cloudberries | Very High | Limited availability |
| # Verarbeitung | ||
| Verarbeitungsform | Ellagitannin-Gehalt | Ellagsäure-Gehalt |
| --- | --- | --- |
| Frisch | ★★★★★ (100%) | ★★★★★ (100%) |
| Eingefroren | ★★★★☆ (80-90%) | ★★★★☆ (85-95%) |
| Gefriergetrocknet | ★★★★★ (90-95%) | ★★★★★ (95-100%) |
| Luftgetrocknet | ★★★☆☆ (50-70%) | ★★★☆☆ (60-75%) |