{"id":12873,"date":"2020-04-08T06:34:16","date_gmt":"2020-04-08T06:34:16","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=12873"},"modified":"2021-07-02T18:53:21","modified_gmt":"2021-07-02T18:53:21","slug":"14-foods-rich-in-polyphenols","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/14-foods-rich-in-polyphenols\/","title":{"rendered":"14 Foods Rich in Polyphenols"},"content":{"rendered":"\n
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A polyphenol is an organic compound found in various foods. They’re most common in fruits and vegetables, giving them they’re characteristic color and fragrance. There are dozens of polyphenol compounds, and each of them has a unique impact on human health when we include them in our diet.<\/p>\n\n\n\n

Most of us know about antioxidants and how important they are for clearing our bloodstream and neural pathways of toxins we accumulate during the day. Polyphenols are a subset of antioxidants, and they have a wide range of effects on the body when included in your diet.<\/p>\n\n\n\n

Some polyphenols keep your skin looking healthy, while others help to promote good gut health, giving your immune system a boost. If you want to change your diet and start eating healthy, then increasing your intake of polyphenols is an excellent way to start.<\/p>\n\n\n\n

Here are our top 14 foods rich in polyphenols. Add them to your shopping basket the next time you’re at the supermarket and start your journey to healthy eating.
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1.     Blueberries<\/h3>\n\n\n\n

Blueberries <\/a>are nutritious and full of sweet flavor. This superfood is a breakfast favorite, and they make the perfect complement to a bowl of muesli and yogurt in the morning. The flowering blueberry shrub produces berries with a bluish-purple hue and a dark purple flesh. Blueberries start on the plant as small green berries, and then gradually change color as the growing season progresses.<\/p>\n\n\n\n

Blueberries are a great low-calorie snack, and they taste fantastic. High in Vitamin K and Vitamin C, blueberries are a great preventative measure for boosting the immune system against infection by viruses and bacteria, especially around the cold and flu season.<\/p>\n\n\n\n

Flavonoids are the type of polyphenol found in blueberries. Of these flavonoids, anthocyanins have the highest concentrations in blueberries, providing you with health benefits such as protecting your body from oxidative stress caused by pollutants and other environmental toxins entering the body in the air we breathe.
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2.     Lemons<\/h3>\n\n\n\n

Mixing up a fresh batch of lemonade using real lemons <\/a>is a fantastic way to quench your thirst on a hot summer day. Not only do you get a sweet and tasty beverage, but you get a boost to your health as well. Lemons come packed with vitamin C, a potent antioxidant that removes free radicals from your bloodstream, reducing the signs of aging, such as wrinkles in your skin.<\/p>\n\n\n\n

Lemons also contain high levels of flavonoids, like blueberries. The flavonoids in this citrus fruit are known as limonoids, a potent anti-inflammatory compound that has a proven effect in reducing the chances of stroke in women.<\/p>\n\n\n\n

A 2012 study of over 70,000 women shows that women who ate significant amounts of citrus fruits, such as lemons, during the week had a 19% decrease in stroke risk. The limonoids in lemons also help to regulate your blood pressure, and they have proven cancer-prevention benefits when included alongside pharmacological treatments and a balanced diet.
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3.     Dark Chocolate<\/h3>\n\n\n\n

Treat yourself you a few squares of dark chocolate every night. This candy is delicious, and it’s good for your health. Dark chocolate<\/a> with more than a 90% cacao content contains little to no sugars and its high in antioxidants known as flavanols and catechins. These polyphenols help to reduce systemic inflammation in the digestive system by reducing the expansion of the intestinal wall.<\/p>\n\n\n\n

Some studies show that dark chocolate has a higher antioxidant and polyphenol profile than blueberries. The flavanols in dark chocolate also help to enhance circulation, while providing a protective effect for the heart and lungs.<\/p>\n\n\n\n

The polyphenols in dark chocolate also help to decrease the body’s insulin resistance. Dark chocolate can help to improve the way your body processes blood sugar, helping people with conditions like prediabetes.<\/p>\n\n\n\n

Eating a few squares of dark chocolate three or four times a week can help to reduce the production of LDL cholesterol (the bad type of cholesterol) while increasing the production of HDL cholesterol.
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4.     Green Tea<\/h3>\n\n\n\n

Green tea<\/a> is a popular drink in Asia, where farmers grow the tea leaves in mountainous regions around Taiwan, China, and Japan. Asian societies rely on green tea for its potent antioxidant properties. Green tea contains a polyphenol known as catechins, and research shows these antioxidants have a powerful anti-inflammatory effect on the gut.<\/p>\n\n\n\n

It’s for this reason that the Chinese, Taiwanese, and Japanese people all drink tea with their meals instead of cold beverages like soda. The tea assists the digestion process, removing the inflammatory particles that cause the onset of inflammation in the digestive system. The flavor of the tea is an acquired taste, but it offers plenty of health benefits.<\/p>\n\n\n\n

Digestive inflammation not only occurs as gas and bloating, but it can also spread systemically through the body, affecting every part of your physiology. The catechins in green tea help to reduce inflammation in the prostate. Drinking green tea every day can help men mitigate the risk of developing prostatitis or prostate cancer.
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5.     Garlic<\/h3>\n\n\n\n

This bulbous herb is a great way to bring flavor and aroma to Italian recipes. When you crush the garlic cloves using a mincer or a knife, you activate the sulfur compounds found in the garlic<\/a>. Allicin is the most well-known of these sulfur polyphenols, providing your body with protection against viruses, bacteria, and fungi.<\/p>\n\n\n\n

The anti-pathogenic effect of eating garlic is so effective that many people use it as a preventative measure against fighting off colds and flu during the seasonal change. Garlic also contains plenty of vitamin B6 and vitamin C and combined with the allicin; it’s effective at diminishing the symptoms of a cold by up to 70%<\/p>\n\n\n\n

Allicin also helps the body with regulating blood pressure, and it also works to improve your cholesterol profile. The antioxidants in garlic also show promise in treating patients with Alzheimer’s disease, a chronic wasting of cognitive functions in the brain.
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6.     Broccoli<\/h3>\n\n\n\n

Eating this cruciferous vegetable is a great way to add more fiber, vitamins, and minerals to your diet. Broccoli <\/a>also contains a significant array of polyphenol compounds that help to maintain your health. The antioxidant compounds found in broccoli include carotenoids, like beta-carotene and zeaxanthin, as well as the flavonoid, kaempferol.<\/p>\n\n\n\n

Kaempferol has potent cancer-fighting properties, and it also helps in reducing blood sugar levels, which is critical for people living with the blood sugar disorder, diabetes. Add in a few sprigs of broccoli to your evening meal a few times a week helps to reduce inflammation in the digestive system while sweeping your gut clean of any undigested food particles.<\/p>\n\n\n\n

However, you’ll need to ensure that you cook your broccoli before eating. The cooking process breaks down the polyphenols in the crucifer, improving the bioavailability of the compounds in the digestive system. Eating raw broccoli will end up creating gas in your GI tract, leaving you feeling flatulent during the day.
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7.     Pumpkin<\/h3>\n\n\n\n

This bright orange member of the squash family is fun to carve into lanterns on Halloween, and it’s also a nutritious source of vitamins, minerals, and antioxidants that keep you fit and healthy. Pumpkin <\/a>is technically a fruit since it’s a seed-bearing plant, but its classification does change the health benefits on offer.<\/p>\n\n\n\n

Pumpkins contain significant quantities of the polyphenols beta-carotene, alpha-carotene, as well as beta-cryptoxanthin. These nutrients help to prevent free radicals from damaging your cells, eliminating the oxidative stress associated with conditions such as certain eye diseases and cancer.<\/p>\n\n\n\n

The polyphenols in pumpkin also help to improve the health of your immune system. The anti-inflammatory effect of pumpkin on your GI tract also helps to prevent systemic inflammation spreading throughout your body.<\/p>\n\n\n\n

The beta-carotene found in pumpkins gives it the characteristic orange color, and it boosts eye health. The zeaxanthin and lutein in pumpkins also lower the risk of age-related macular degeneration in seniors with vision issues.
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8.     Avocadoes<\/h3>\n\n\n\n

Starting your day with smashed avocado on whole-wheat toast is an excellent way to get your body the fuel it needs to function during the day. Avocadoes<\/a> are high in polyunsaturated and monounsaturated fats, as well as alpha-linolenic acid. These nutrients help to minimize inflammation in the gut while providing the body with clean-burning energy.<\/p>\n\n\n\n

Avocadoes are also high in polyphenols, with beta-carotene and lycopene being vital carotenoid antioxidant compounds. Most of the polyphenols in avocadoes come from the dark-green flesh that’s closest to the peel. The beta-carotene in the skin of the fruit also turns some varieties a dark reddish-purple when ripe.<\/p>\n\n\n\n

The antioxidant compounds in avocadoes provide many health benefits for the body, including reducing your fasted blood glucose reading in the morning. The Omega EFAs in avocadoes also have a protective function for the cardiovascular system, reducing LDL while increasing HDL production. The combination of healthy fats and potent antioxidants make this a fruit that belongs on everyone’s menu.
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9.     Grapefruit<\/h3>\n\n\n\n

The grapefruit <\/a>has a yellow skin with blood-red flesh. The bitter-sweet taste of the grapefruit is somewhat an acquired taste, but its bursting with plenty of vitamin C and other valuable nutrients and polyphenols.<\/p>\n\n\n\n

Beta-carotene is the flavanone in grapefruit that converts into vitamin A in the body, reducing the risk of developing chronic health disorders like cancer, heart disease, and vision disorders such as macular degeneration.<\/p>\n\n\n\n

Grapefruits also contain lycopene, another potent polyphenol that assists with slowing the development of prostatitis and prostate cancer in men. This polyphenol can also help to mitigate the side-effects of chemotherapy and other cancer treatments.<\/p>\n\n\n\n

The anti-inflammatory properties of the flavanones in grapefruit also reduce blood pressure while balancing your cholesterol profile and promoting the production of HDL cholesterol (the good kind of cholesterol). As a result, eating grapefruit can provide a protective effect on the cardiovascular system.<\/p>\n\n\n\n

It’s important to note that eating grapefruit before you take blood-pressure medication can ramp up the efficacy of the drugs. Therefore, avoid eating grapefruit for the hour before and after taking your medication.
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10.  Onions<\/h3>\n\n\n\n

Onions<\/a> are a part of the Allium family, which includes other bulbous herbs and vegetables such as garlic and leeks. Onions are a part of traditional medicine, with uses for curing ailments like headaches, sores, and colds.<\/p>\n\n\n\n

The onion has plenty of vitamin C, a valuable antioxidant that scavenges free radicles out of your bloodstream. Onions are also high in potassium, a critical electrolyte for mineral balance in the body.<\/p>\n\n\n\n

Onions contain high amounts of the flavonoid, quercetin. This compound helps to decrease the risk of heart disease, and it assists the body with regulating blood pressure. The polyphenol also reduces LDL levels while increasing good cholesterol production, keep the heart happy and healthy.<\/p>\n\n\n\n

Onions also contain anthocyanins, polyphenols that limit the risk of developing heart disease while providing a protective cardiovascular effect. Anthocyanins also show promise of cancer prevention and diabetes management. Anthocyanins are the polyphenols that give red onions a characteristic dark red color.
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11.  Legumes<\/h3>\n\n\n\n

Legumes <\/a>like beans, alfalfa, and peas come packed with plenty of polyphenols. They also provide you with plenty of fiber and healthy carbs. The flavonoid compounds such as caffeic, ferulic, and other sinapic esters can help to protect the liver against infection and disease.<\/p>\n\n\n\n

Studies also show that these compounds protect against breast, prostate, and colon cancer. There are various polyphenol compounds in different types of legumes, with pinto-beans providing polyphenols that increase bone density.<\/p>\n\n\n\n

Legumes such as black beans come packed with tannins, polyphenols that have a potent anti-cancer effect on the body. The anthocyanins found in black beans are delphinidin, malvidin, and petunidin. Pinto beans are higher in kaempferol and quercetin, providing a reduction in systemic inflammation in the body.<\/p>\n\n\n\n

Legumes also contain plenty of other nutrients, such as folate, which is essential for women that are trying to fall pregnant or are already carrying a child. They also contain significant quantities of B vitamins, calcium, and iron.
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12.  Mangoes<\/h3>\n\n\n\n

The mango <\/a>is a sweet and fibrous fruit that tastes fantastic. The mango is native to tropical regions of the world, but fruit manufacturers distribute the mango in most developed countries, including the United States. Mangoes have a yellow-orange flesh and a green skin that turns red as the fruit starts to ripen.<\/p>\n\n\n\n

The mango comes packed with plenty of vitamins and minerals. You get 67% of your RDA for vitamin C from one cup. Vitamin C is a potent immune-boosting nutrient, and it helps with cell communication as well.<\/p>\n\n\n\n

Mangoes contain a significant quantity of polyphenols, including mangiferin, anthocyanins, catechins, quercetin, and kaempferol. If you eat a mango once or twice a week, it’s a great way to reduce inflammation in the digestive tract and clean toxins from your bloodstream.<\/p>\n\n\n\n

Mangoes are a fruit that’s full of flavor, and you can eat it dried or fresh. Taking some dried mango with you on a drive provides you with a nutritious snack that keeps you alert on the road.
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13.  Oregano<\/h3>\n\n\n\n

Oregano <\/a>is a favorite herb in kitchens all around the globe. Add flavor to your pasta and pizza or sprinkle it on scrambled eggs for a nutrient boost that has plenty of delicious aromas. Oregano is a potent anti-microbial and anti-bacterial herb. It’s for this reason that it has a place in traditional medicine for curing gastrointestinal distress.<\/p>\n\n\n\n

While dried oregano has plenty of polyphenols, oregano extract is a concentrated form of the herb used in traditional medicine. Oregano contains the polyphenols thymol and carvacrol. These oxidant compounds help to prevent oxidative damage to cells while upregulating cell communication.<\/p>\n\n\n\n

Eating oregano with your meals and using oregano extract is a great way to keep yourself from getting sick this flu season. Studies show that the polyphenols in oregano are effective at killing the Pseudomonas aeruginosa and Escherichia coli bacteria.<\/p>\n\n\n\n

The antioxidants and polyphenols found in oregano also show promise in keeping your body cancer-free, with studies showing that carvacrol is effective in lab studies for suppressing the growth of cancer cells.
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14.  Red Wine<\/h3>\n\n\n\n

Do you feel like curling up in front of the roaring fireplace with a bottle of wine? You might find it surprising to learn that drinking wine is good for your health – in moderation.<\/p>\n\n\n\n

Red wine contains significant qualities of resveratrol, a polyphenol <\/a>nutrient that offers protective properties for the cardiovascular system. Resveratrol also helps with blood clotting, and some anecdotal evidence suggests it extends your life span.<\/p>\n\n\n\n

Red wine also contains catechins and epicatechins, which reduce inflammation and prevent cancer from spreading in the body. The proanthocyanidins provide the grapes used in wine with a characteristic deep-purple color. This polyphenol also provides heart-protective properties, and it’s effective at preventing heart disease and the spread of cancer in the body.<\/p>\n\n\n\n

While red wine is delicious and has plenty of health benefits, that doesn’t mean you can drink as much as you like. The positive effects of drinking red wine come with moderation, so stick to one glass a day.
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