List of 20 Foods/Drinks That Are High in Polyphenols

Have you ever heard of polyphenols and how beneficial they are for health? Polyphenols are known to reduce blood sugar levels and enhance insulin sensitivity in diabetic patients, reduce inflammation in people with chronic diseases, decrease the incidence of heart disease in high-risk groups, and stimulate brain function in people with neurodegenerative disorders. This is not all, phenols also reduce the risk of cancer in the general population, improve digestion, and balance the level of lipids in our body. However, neither people are much aware of the benefits of phenols nor the foods that are rich in them. So, we took it upon ourselves to help you improve your health by incorporating some simple and easily available polyphenol-enriched foods and drinks into your diet. So, let us know more about them. What are Polyphenols Polyphenols are phytochemicals that are naturally derived from plants. Additionally, they can be obtained from supplements. These organic compounds are infused with antioxidants that are responsible for the countless health benefits of phenols. Understanding polyphenols is crucial, as they are linked to various health benefits and play a role in reducing oxidative stress. Understanding polyphenols can enhance your dietary choices and contribute to better health outcomes. By incorporating polyphenols into your diet, you may support your body's defense against oxidative damage and promote overall wellness. Incorporating polyphenols may also have a positive impact on your immune function and overall vitality. There are about 8000 types of polyphenols. However, they are divided into a few major categories to keep the classification simple. These categories include: These categories help simplify the understanding of polyphenols, making it easier to identify rich sources in your diet. This classification allows for easier identification of polyphenol-rich foods that can be beneficial in your diet. Flavonoids: The most common type of polyphenols is flavonoids and they are found in vegetables like onion and drinks like tea. Flavonoids are not only prevalent but also contribute to the vibrant colors of many fruits and vegetables, making them nutritionally valuable. Phenolic Acids: The second commonest type of polyphenols is phenolic acids and they are obtained from fruits like grapes, dry fruits like walnuts, and drinks like coffee. Phenolic acids play a significant role in enhancing the flavor and nutritional profile of many foods, thus promoting a healthy lifestyle. Polyphenolic Amides: Polyphenolic amides are the types of polyphenols found in hot and spicy foods like chili pepper. Polyphenolic amides are not only responsible for the heat in foods like chili pepper but also contribute to various health benefits. These compounds can also contribute to the flavor and heat in dishes, making them both tasty and beneficial. Understanding the role of polyphenolic amides in your diet can help you appreciate their impact on culinary experiences. Lignans: These are a part of grains like sesame and legumes like beans. Lignans are often studied for their potential role in promoting overall wellness. Lignans are known for their antioxidant properties and may support heart health. Lignans are not only found in grains and legumes but are also recognized for their potential to support heart health and overall wellness. Ellagic Acid: The polyphenols found in berries like raspberries and strawberries are ellagic acids. Ellagic acids are not just prevalent in berries; they are also studied for their potential benefits in cellular protection and overall health. Ellagic acids may also help in protecting cells from oxidative stress. Ellagic acids are believed to have various health benefits, including potential roles in reducing inflammation. Ellagic acids are praised for their potential antioxidant and anti-inflammatory properties. Stilbenes: These make a minor category of polyphenols and are found in grape wine and peanuts. Stilbenes are often found in red wine and are linked to various health-promoting properties. Stilbenes have drawn attention for their potential health benefits, particularly in cardiovascular health. These compounds are notable for their role in potentially enhancing health and preventing diseases. Stilbenes may support heart health and other bodily functions, making them a valuable addition to a balanced diet. Incorporating stilbenes into your diet may contribute positively to overall wellness. Drinks/Foods That are High in Polyphenols 1. Berries Polyphenols like flavonoids, phenolic acids, and ellagic acids are found in berries including raspberry, black currants, blueberries, elderberries, and strawberries. The highest concentration of phenols is in black chokeberries as a study by Food Technology and Biotechnology shows. The presence of various polyphenols in berries highlights their importance in a healthy diet. Berries are recognized for their rich flavor and high levels of beneficial compounds, making them a popular choice for health enthusiasts. Berries are not only delicious but also packed with essential nutrients that may enhance overall health. Additionally, the content of phenols is higher in the skin of the berries rather than in the pulp. Berry skins are particularly nutrient-dense, suggesting that consuming them whole can maximize their health benefits. The skin of berries is a rich source of polyphenols, highlighting the importance of consuming the whole fruit. 2. Coffee and Tea Seeing coffee and tea on the list must have excited you, right? Coffee beans and tea leaves are rich in polyphenols. The more fresh, natural, and organic coffee/tea is, the better its polyphenol content. The research elaborates on the benefits of polyphenols in coffee and tea. Additionally, heating and roasting coffee beans and tea grounds can reduce their concentration. So, it is best to consume such drinks with mild cooking. To maximize the benefits, consider brewing coffee and steeping tea at lower temperatures to preserve more of their polyphenol content. Using lower brewing temperatures can help in retaining the beneficial properties of coffee and tea, making them healthier options. 3. Cocoa Powder and Dark Chocolate Cocoa, dark chocolate, and milk chocolate are all good sources of polyphenols. 100g of cocoa powder contains more than 3000 mg of polyphenols, 100g of dark chocolate has 1600 mg of polyphenols, and the content of polyphenols in 100g of milk chocolate is 236 mg. These polyphenols have beneficial effects on the brain, inflammation, and cardio-protective mechanisms according to a study . These findings suggest that incorporating cocoa products into your diet may lead to significant health benefits. These polyphenols may provide cognitive benefits and support heart health, making cocoa powder and dark chocolate popular choices for those seeking to enhance their diet. Regular consumption of cocoa products may contribute to improved cognitive function and cardiovascular health. 4. Nuts Nuts including chestnut, hazelnut, almonds, pecan nuts, and walnuts are also high in polyphenols such as anthocyanins, phenolic acid, lignans, stilbenes, tannins, and naphthoquinones. These nuts are rich in various polyphenols, which can support immune function and reduce inflammation. Nuts are not only delicious but are also a great source of antioxidants that can contribute to overall health and wellness. 100g of nuts contain anywhere between 1200 mg to 200 mg of polyphenols. A study has established the details of polyphenols in tree nuts and their action in the body. This variation in polyphenol content highlights the importance of incorporating a variety of nuts into your diet. Including a range of nuts can help maximize your intake of beneficial compounds and promote a balanced diet. This range indicates the potential for nuts to serve as a nutrient-dense snack option, contributing positively to your diet. 5. Legumes Legumes include white beans, black beans, chickpeas, cowpea, and green peas. The polyphenols present in legumes include flavonoids, tannins, phenolic acids, and some other phenolics explains research on legumes. In addition to being nutritious, legumes are versatile and can be included in various dishes, enhancing both flavor and health benefits. Moreover, the quantity of polyphenols in dark legumes like black beans is more than in light-colored legumes like white beans. This highlights the importance of choosing dark legumes for a richer polyphenol intake, which may enhance their health benefits. This choice may not only increase polyphenol levels in your diet but also support overall health by providing essential nutrients. 6. Whole Grain Wheat Whole-grain wheat bread and baked items are also readily available sources of polyphenols. A detailed analysis of polyphenols in wheat illustrates polyphenols are found in both the wheat bran animals eat and the wheat grains humans consume. 201 mg of polyphenols are present in 100g of wheat flour. 7. Virgin Olive Oil and Sesame Seed Oil Oil acquired from olives and sesame seeds also has a high portion of polyphenols including oleuropein, hydroxytyrosol, sesamol, and sesamol. These polyphenols have anti-cancer, anti-inflammatory, and anti-oxidative properties. These compounds may contribute to overall well-being and can be an important part of a balanced diet. Moreover, they play a role in balancing lipid profiles and treating patients with hypercholesterolemia, as a study in the International Journal of Preventive Medicine found. Incorporating these oils into your diet may support heart health and contribute to better cholesterol management. 8. Vegetables If you are not too fond of vegetables like spinach, onion, potato, shallots, broccoli, and carrots, it is time to start eating them regularly as they contain isorhamnetin, carotenes, cinnamic acid, flavonols, and gallic acid. Incorporating a variety of vegetables into your diet is crucial, as they provide not only polyphenols but also essential vitamins and minerals that support overall health. Adding a variety of vegetables to your meals not only improves taste but also boosts your nutrient intake and overall well-being. Enhancing your diet with vegetables can significantly contribute to your health due to their rich content of nutrients and polyphenols, which may help reduce the risk of chronic diseases. By regularly consuming vegetables, you can maximize your intake of antioxidants and essential nutrients that contribute to long-term health. These polyphenols are beneficial for patients with diabetes, obesity, and brain health. So, a diet with a balanced portion of vegs and fruits is a must for a healthy life explains the article published in Research Gate. These compounds can help enhance metabolic health and may reduce the risk of chronic diseases, emphasizing the importance of vegetables in everyday meals. Incorporating these vegetables into your meals can support long-term health and wellness, making them an essential part of your diet. 9. Soy Soy in multiple forms like soy meat, soy yogurt, soy milk, and roasted soybeans is full of isoflavonoids like genistin. The quantity of polyphenols in these products is a few 100 mg per 100g of soy. These soy products are not only versatile but also provide a significant source of polyphenols, making them a nutritious choice for various diets. Including soy products in your diet can be a great way to increase your intake of plant-based protein and polyphenols, making them a smart choice for various dietary preferences. Incorporating these soy products can enhance your overall nutrition while supporting a variety of dietary lifestyles. Especially the products having fermented soy have therapeutic properties as an article in Science Direct highlights. Fermented soy products, such as tempeh and miso, may offer additional health benefits, potentially supporting gut health and overall well-being. 10. Fruits Other Than Berries Berries are not the only fruits infused with polyphenols. Apples, grapefruits, peaches, oranges, and apricots also contain phenolic acids like catechin, cyanidin, ferulic acid, caffeic acid, and flavonols. The polyphenols of fruits are excellent for cardiovascular diseases. So, such fruits can be taken regularly to protect your heart and vessels as an interventional study has suggested. Including a variety of these fruits in your diet can be a tasty way to support heart health and provide your body with valuable antioxidants. Regular consumption of these fruits may contribute to heart health and overall wellness, making them a beneficial addition to a balanced diet. These fruits are not only delicious but also provide essential nutrients that may foster long-term health benefits. 11. Fruit Juices If you cannot take whole fruits, you should resort to fruit juices and smoothies to gain the advantages of polyphenols present in fruits. Just like fruits, the juices of pomegranate, apple, orange, and grapefruits offer flavanoid and phenolic acids. Fruit juices and smoothies can be a convenient alternative to whole fruits, allowing you to enjoy the nutritional benefits of polyphenols in a refreshing form. These juices can be a convenient way to enjoy the nutritional benefits of fruits while still providing a good source of polyphenols. Additionally, bilberry, blackcurrant, mango, and rosehip juice are great for prediabetics and diabetics. You can read more about it in research by Jie Xu and her fellows. Fruit juices can be a \1 to incorporate polyphenols into your diet, particularly for those who may find it difficult to consume whole fruits. 12. Spices and Seasonings Spices and seasonings like cloves, peppermint, turmeric, rosemary, oregano, thyme, ginger, and star anise contain a high amount of polyphenols ranging from 15000+ mg/100g to 100mg/mg. The specific polyphenol in clove is eugenol, turmeric is curcumin, and ginger is gingerol and shogaols. These spices help in dealing with metabolic disorders because they act against oxidative stress . Incorporating these spices into your diet may \1 by addressing oxidative stress, which is linked to various metabolic disorders. By incorporating these spices, you may \1 while potentially addressing health concerns related to oxidative stress. 13. Celery Seed and Flaxseed While seeds can be used as a seasoning, they can also be eaten raw or taken in tea. Celery seeds are enriched in flavanoids and flaxseed are a rich source of lignans and phenolic acids offering 1528mg of polyphenols in 100g. These seeds play a role in maintaining bone health, reducing inflammatory conditions, regulating blood pressure, and lowering sugar levels . These seeds are not only beneficial for \1 but may also contribute to overall well-being by helping to regulate vital bodily functions. In addition to promoting \1, these seeds may also play a role in maintaining a healthy metabolism and reducing inflammation. 14. Dried Herbs Dried herbs like Mexican oregano have 2319 mg/100 g of flavonoids, dried sage contains 1207mg/100 g of phenolic acid and carnosic acid, dried basil has 332 mg/100g of phenolic acids, and dried lemon verbena has 106 mg/100g of flavonoids and verbascoside. The detailed content value of polyphenols in herbs is further explained in an article . The article provides \1 about the varying polyphenol content in different herbs, highlighting their potential health benefits. 15. Olives Both black and green olives contain good monounsaturated fats and polyphenols including phenolic acid, flavonoids, oleuropein, and tyrosols. The content of polyphenols in black olives is 560mg per 100g and in green olives is 340mg per 100g. The polyphenols of olives are known to play a role in treating inflammation as Dr. Monica Buccintini along with her fellows says. Dr. Monica Buccintini emphasizes the importance of olive polyphenols in managing inflammation, indicating their potential therapeutic effects. Research suggests that the polyphenols found in olives may help reduce inflammation, which is beneficial for overall health. Research suggests that the \1 of olive polyphenols may contribute to overall health improvements. The \1 of olive polyphenols are linked to various health benefits, contributing to a well-rounded diet. 16. Plums and Prunes Whether it’s plums or their dried form prunes both offer polyphenols like quercetin, anthocyanins, and hydroxycinnamic acids in addition to their delicious taste. Fresh plums are more nutritious as compared to dried plums . Both plums and prunes offer \1, making them a tasty way to boost your polyphenol intake. Incorporating \1 into your diet is an enjoyable way to enhance your intake of polyphenols and support overall well-being. However, if you dry plums at 85 degrees, the antioxidant content is increased. So, you can gather the importance of the right temperature while drying. Drying plums at the right temperature, specifically \1, can significantly enhance their antioxidant properties, making preparation methods crucial. Drying plums at the right \1 for maximizing their antioxidant potential, making preparation methods significant for health benefits. 17. Vinegar Vinegar, especially fruit vinegar is rich in polyphenols like gallic acid, coumaric acid, chlorogenic acid, and caffeic acid. Additionally, red wine vinegar and balsamic vinegar contain tyrosols, stilbenes, and hydroxybezaldehydes. Additionally, 100 g of vinegar has 21mg of vinegar. Understanding the types of polyphenols present in vinegar can enhance its use in everyday cooking. Fruit vinegars not only add flavor but are also \1, making them a versatile addition to many dishes. The polyphenols of vinegar can be used to normalize intestinal microbiota and improve gut health . The impact on gut health emphasizes vinegar's role beyond just flavoring, potentially benefiting digestion. Vinegar, particularly varieties like apple cider vinegar, has been studied for its potential effects on gut health, making it a popular choice for those looking to support their digestive system. Support for digestive health is one of the reasons apple cider vinegar has gained popularity in health circles. Apple cider vinegar and other types of vinegar can be easily incorporated into salads, marinades, and sauces, enhancing both flavor and health benefits. Incorporating vinegar into meals can provide an easy way to boost flavor while adding nutritional value. 18. Curry Powder We have talked about individual spices, herbs, and seasonings already. However, curry powder is a mixture of polyphenol-enriched herbs and spices like coriander, black pepper, ginger, cinnamon, turmeric, cardamom, cumin, and more. Curry powder is not only flavorful but also combines the health benefits of its individual spices, making it a great addition to various dishes. This mixture of spices not only enhances taste but also offers a variety of health benefits due to their individual properties. Curry powder not only adds flavor to dishes but is also a source of various health-promoting compounds due to its rich blend of spices, which may contribute to overall wellness. So, 100 g of curry powder has 285 mg of polyphenols. A randomized controlled trial has shown the benefits of curry in the management of postprandial glucose levels. The findings from this randomized controlled trial indicate that incorporating curry powder into meals may help in managing blood sugar levels after eating. These results suggest that adding curry powder to your dishes can be a simple way to potentially support healthy blood sugar management. 19. Tempeh Tempeh is an Indonesian dish prepared with fermented soybeans. This delicious dish can provide you with a much-needed dose of isoflavonoid with 148 mg of polyphenols in its 100 g. Incorporating tempeh into your meals can enhance your intake of nutrients while also providing essential amino acids that are vital for overall health. Tempeh's rich nutrient profile contributes to a well-rounded diet, making it a versatile ingredient for various meals. Tempeh is not only a source of polyphenols but also provides a unique plant-based protein option, making it a staple in many vegetarian and vegan diets. This makes tempeh a valuable choice for those seeking plant-based nutrition without sacrificing protein intake. The quantity of polyphenols in tempeh reaches its maximum value after 4 days of fermentation 20. Rye Flour Whole rye flour and refined rye flour also contain phenolic acids and alkyl phenols. However, the content of phenols in whole rye flour is more than thrice as compared to refined rye flour. This higher phenolic content in whole rye flour may provide enhanced antioxidant benefits compared to its refined counterpart. The higher phenol content in whole rye flour suggests that it may offer greater health benefits compared to its refined counterpart, making it a better choice for baking and cooking. Whole rye flour is rich in polyphenols, which are natural compounds that may contribute to improved health through their antioxidant properties. Using whole rye flour in your diet can enhance overall nutritional value. The polyphenol profile and antioxidant activity has been well-explained in the International Journal of Food Science . Conclusion Many foods around us are full of polyphenols that can improve your health like nothing else. Some foods and drinks offer a large quantity of polyphenols while others offer a moderate amount of these phytochemicals. So, in this article, we have talked about the excellent sources of these anti-oxidants. References 1. Mandica-Tamara Tolić , Irena Landeka Jurčević , Ines Panjkota Krbavčić . Phenolic Content, Antioxidant Capacity, and Quality of Chokeberry. Food Technology and Biotechnology. 2015 Jun; 53(2): 171-179. PubMed Central. 2. Przemysław LIczbiński , Bożena Bukowska . Tea and coffee polyphenols and their biological properties are based on the latest in vitro investigations. 2021 Nov 18. PMID: 34815622, PMCID: PMC8601035 . 3. Thea Magrone , Matteo Antonio Russo , Emilio Jirillo . Cocoa and Dark Chocolate Polyphenols: From Biology to Clinical Applications. 2017 Jun 9. PMCID: PMC5465250. 4. Bradley W Bolling , Diane L McKay , and Jeffrey B Blumberg . The phytochemical composition and antioxidant actions of tree nuts. 2016 Sep 6. Asia Pac J Clin Nutr. 2010; 19(1): 117–123. PMID: 20199996. 5. Mayra Nicolás-García, Cristian Jiménez-Martínez, Madeleine Perucini-Avendaño. Phenolic Compounds in Legumes: Composition, Processing and Gut Health. June 29th, 2021. Intechopen. 6. Ana Belén Martín-Diana , María Jesús García-Casas , Cristina Martínez-Villaluenga , Juana Frías . Wheat and Oat Brans as Sources of Polyphenol Compounds for Development of Antioxidant Nutraceutical Ingredients. 2021 Jan 7. PMID: 33430507. 7. Seyedeh Mahdieh Namayandeh , Fatemeh Kaseb , and Soheila Lesan . Olive and Sesame Oil Effect on Lipid Profile in Hypercholesterolemic Patients. Sep 2013. PMID: 24130948. 8. Giuseppina Pace, Fabio Vianello, and Camila Correa. Polyphenols in Fruits and Vegetables and Their Effect on Health. July 2014. 9. Azin Khosravi, Seyed Hadi Razavi. Therapeutic effects of polyphenols in fermented soybean and black soybean product. June 2021. Journal of Functional Foods. ELSEVIER. 10. Mary F.-F. Chong , Rory Macdonald , Julie A. Lovegrove . Fruit polyphenols and CVD risk: a review of human intervention studies. 19 Oct 2010. Cambridge University Press. 11. Jie Xu , Tommy Jönsson , Merichel Plaza . Probiotic fruit beverages with different polyphenol profiles attenuated early insulin response. 27 Feb 2018. Nutritional Journal. Polyphenols in probiotic fruit beverages have been studied for their potential effects on insulin response, indicating their possible role in metabolic health. Recent research has highlighted the importance of polyphenols in probiotic beverages, suggesting they may influence metabolic health by affecting insulin responses. 12. Neetu Singh and Surender Singh Jadav. A review on health benefits of phenolics derived from dietary spices. 2022 Sep 10. PubMed Central. PMID: 36132490 Polyphenolics from dietary sources may play a significant role in promoting overall health, given their antioxidant properties. 13. Sowmya Binu. Celery Seed: 5 Astonishing Health Reasons For Adding This Nutrient-Dense Seed In The Diet. Aug 09, 2020. netmeds.com 14. Renata Bieżanowska-Kopeć * and Ewa Piątkowska . Total Polyphenols and Antioxidant Properties of Selected Fresh and Dried Herbs and Spices. 11 May 2022. Department of Human Nutrition and Dietetics, Faculty of Food Technology, University of Agriculture, 30-149 Cracow, Poland 15. Monica Bucciantini , Manuela Leri , Pamela Nardiello , Fiorella Casamenti . Olive Polyphenols: Antioxidant and Anti-Inflammatory Properties. 2021 Jun 29. PMID: 34209636. 16. Antonio Piga , Alessandra Del Caro , Giampaola Corda . From plums to prunes: influence of drying parameters on polyphenols and antioxidant activity. Jun 2003. PubMed. PMID: 12769544 17. Ting Xia , Wenhui Duan , Zhujun Zhang , Shaopeng Li . Polyphenol-rich vinegar extract regulates intestinal microbiota and immunity and prevents alcohol-induced inflammation in mice. Feb 2021. PubMed. PMID: 33648287. Research findings suggest that polyphenol-rich vinegar extracts may play a role in supporting gut health and reducing inflammation. Polyphenol-rich vinegar extracts may support gut health and reduce inflammation, making them a valuable addition to a balanced diet. 18. Sumanto Haldar , Siok Ching Chia , Sze Han Lee , Joseph Lim . Polyphenol-rich curry made with mixed spices and vegetables benefits glucose homeostasis in Chinese males (Polyspice Study): a dose-response randomized controlled crossover trial. Feb 2019. PMID: 29236165 19. Maciej Kuligowski , Katarzyna Pawłowska , Iwona Jasińska-Kuligowska & Jacek Nowak . Isoflavone composition, polyphenols content, and antioxidative activity of soybean seeds during tempeh fermentation. 2017. CyTA Journal of Food. 20. Dorota Gumul and Wiktor Berski . The Polyphenol Profile and Antioxidant Potential of Irradiated Rye Grains. 2021 Jan 16. PubMed Central. PMID: 33511199 . Ulike Welcome to Ulike! We hope our expertise can bring value to you.