Top Foods Highest in Polyphenols
Including foods highest in polyphenols in your diet is a great way to aid weight loss as well as support the brain, digestion and heart. Learn which foods and supplements contain the most polyphenols.
What are polyphenols?
Polyphenols are a compound that naturally occurs in certain foods, acting as an antioxidant and reducing damage from free radicals. Polyphenols are found in higher concentrations in foods like coffee, leafy greens, green tea, cocoa powder, and dark berries.
How do polyphenols support health?
Having a diet rich in polyphenols provides many health benefits, such as support for the brain, digestive system, metabolism and heart. While there are many foods that contain polyphenols, very few get a sufficient amount in their diet. In order to receive the incredible health benefits, you will want to ensure that your diet contains a good amount of polyphenols.
How do polyphenols work?
Polyphenols are a naturally occurring compound that neutralizes free radicals, helping to prevent damage to cells that could increase your risk of diabetes, heart disease, and cancer. They also have been shown to reduce inflammation, which can cause a number of chronic illnesses.
There are thousands of types of polyphenols, which are broken down into 4 main groups; phenolic acids, flavonoids, polyphenolic amides, and other. Each of the types of polyphenols are found in a variety of foods and can also be taken in supplement form to ensure you are getting the necessary amount for top health benefits.
Health benefits of polyphenols include:
- The potential to support healthy blood sugar levels.
- The possible reduction of heart disease risk.
- Potential reduction in cancer risk.
- The potential to prevent blood clots.
- The promotion of a healthy brain.
- Aid in proper digestion.
Where are polyphenols found in food?
Ensuring that you have plenty of polyphenols in your diet is key for optimal health and wellness. Here is a list of foods to include in your diet that will help you gain the health benefits of polyphenols:
Vegetables:
- artichokes
- asparagus
- broccoli
- carrots
- endives
- potatoes
- red chicory
- red lettuce
- red and yellow onions
- spinach
- shallots
Fruits:
- apples
- acai
- black chokeberries
- black and red currants
- black elderberries
- black grapes
- blackberries
- blueberries
- cherries
- grapes
- grapefruit
- lemon
- apricots
- peaches
- pears
- pomegranate
- plums
- raspberries
- strawberries
Nuts and seeds:
- almonds
- chestnuts
- hazelnuts
- flax seeds
- pecans
- walnuts
Gluten-Free Grains:
- oats
Legumes:
- black beans
- white beans
Herbs and spices:
- caraway
- celery seed
- cinnamon
- cloves
- cumin
- curry powder
- dried basil
- dried marjoram
- dried parsley
- dried peppermint
- dried spearmint
- lemon verbena
- Mexican oregano
- rosemary
- sage
- star anise
- thyme
Other:
- black tea
- capers
- cocoa powder
- coffee
- dark chocolate
- ginger
- green tea
- olives and olive oil
- rapeseed oil
- red wine
- vinegar
