Some of the key nutrients that should never be missing from your diet are polyphenols. They are bioactive compounds that were created by plants to protect themselves. And when you consume these plants and their fruits, their polyphenols will protect you too. Among the many benefits polyphenols have, is the ability to control gene expression, in particular, the genes that control inflammation. In fact, polyphenols have been shown to positively impact on a number of inflammatory diseases such as heart disease, diabetes, and arthritis. Additionally, polyphenols play an important role in weight loss, increasing energy expenditure and metabolic rate.
You can find polyphenols in fruits such as apples, cherries, and dark berries, and in veggies such as broccoli, cabbage, onions, and more. Of course, other more popular sources of polyphenols are green tea, olive oil, dark chocolate, red wine and bee pollen. A quick trick for choosing products with higher levels of polyphenol is to go for fruits and vegetables with darker skins, as they are typically higher in this bioactive compound, and they provide you with multiple benefits such as:
- lower cholesterol
- reduced inflammation
- lower blood pressure
- improved arterial function and flexibility
- improved lifespan
- reduced risk of platelet clumping
- enhanced ability to tolerate increasing oxidative stress
- accelerated recovery
- improved body composition
- improved heart health
- reduced risk of cancer
20 Richest Dietary Sources of Polyphenols
Polyphenols are powerful nutrients that protect your health and fight against free radicals in your body, thus preventing damage caused by oxidation. Additionally, they have been proven to help with weight loss, help prevent type 2 diabetes, cancer, cardiovascular disease, osteoporosis, and more. So, make them a part of your diet by incorporating these polyphenols-rich fruits and vegetables into your daily meals. The following foods are not only packed with polyphenols, but the total benefit you get is greater thanks to the additional nutrients these food sources provide you with.
1. Cloves (15188mg per 100g)
Cloves are the richest source of polyphenols. They contain 15188mg of polyphenols per 100g. Sneak them into your diet for additional health benefits such as relief from upper respiratory infections, reduced inflammation, and improved digestion. Plus, they have a lovely flavor, perfect for seasoning.
2. Mexican Oregano (2319mg per 100g)
Oregano contains vitamins A, C, E, and K, fiber, folate, iron, and more. It has multiple health benefits, such as relieving muscle pain, headaches, fatigue, and it decreases the risk of various heart conditions. Plus, it has a great aromatic flavor that is perfect for your eggs and veggies, not just your Italian dishes.
3. Black Elderberry (1359mg per 100g)
Naturally high in vitamins C, A, and B6, iron, and potassium, elderberries can help ease allergies, lower blood sugar levels, and act as a natural diuretic and laxative. Additionally, it can be effectively used in treatments for the major cold and common flu with very positive results.
4. Spearmint (956mg per 100g)
Often used as a medicinal herb, spearmint can aid digestion, relief nausea, and it is used in treatments for the common flu. It can also help with sore throats, sore muscles, toothaches, headaches, thanks to its painkilling properties.
5. Capers (654mg per 100g)
They are not just an excellent source of polyphenols, but capers are actually one of the richest sources of rutin (with 332mg of rutin per 100g), which is a very powerful antioxidant. Rutin helps strengthen the capillaries, inhibits platelet clump formation and smooths circulation.
6. Peppermint (11960mg per 100g)
Peppermint has been long used as a medicinal herb to aid the respiratory system by providing relief from coughs, colds, asthma, allergies, and even tuberculosis. Its aroma has additional health benefits such as memory enhancement and stress relief.
7. Celery Seed (2094mg per 100g)
This rich source of dietary fiber and antioxidants has many cardiovascular benefits and helps lower cholesterol, which makes it great for maintaining heart health. Additionally, it helps lower inflammation, fights bacterial infections, and improve liver, eye and cognitive health.
8. Chestnut (1215mg per 100g)
Chestnuts are a great source of fiber and fatty-acids and provide you with multiple health benefits, such as boosting your immune system, reducing the risk of diabetes, increasing bone mineral density, improving brain function, and relieving digestive issues.
9. Thyme (878mg per 100g)
Thyme is excellent for improving your overall health. Not only does it fight a sore throat, but it helps lower blood pressure, cholesterol levels, and prevents food poisoning. It also has the ability to increase your dopamine and serotonin levels, which makes it a mood-boosting herb.
10. Black Olives (569mg per 100g)
High in antioxidants, olives help reduce the risk of cancer, diabetes, heart disease, and have amazing anti-aging and neuroprotective properties. Additionally, they lower your cholesterol and high blood pressure, as well as relieve pain from inflammation and injuries.
11. Star Anise (5460mg per 100g)
Aside from the many antibacterial properties and nutrients, it has, star anise is the best natural source of Shikimic Acid, which is used for the anti-flu medication called Tamiflu. This acid is very rare, present only in sweetgum fruit and ginkgo, but star anise has greater concentrations of this compound.
12. Dark Chocolate (1664mg per 100g)
Dark chocolate is very popular for good reason. It's not only delicious, but it has the potential to combat cancer, improve your heart health, and help balance your cholesterol. It's also a great blood pressure and blood sugar aid, with the added benefit of improving your cognitive function.
13. Sage (1207mg per 100g)
Known as the "Saviour", this medicinal herb can be used to stop bleeding wounds, clean sores, and ulcers - at least in antiquity. Nowadays, science has proven it to be anti-microbial, anti-inflammatory, and anti-carcinogenic, which makes it a great seasoning herb for improved overall health.
14. Blueberries (836mg per 100g)
Another popular food for its antioxidant load, blueberries are rich in vitamins K and C, manganese, fiber, resveratrol and more. They are delicious, aid weight-loss, help prevent cancer, have anti-aging benefits, and they promote heart health and cognitive function.
15. Hazelnuts (495mg per 100g)
Hazelnuts are packed with protein and dietary fiber. They promote heart health, increase the good cholesterol, lower bad cholesterol, help manage diabetes, and boost your brain power, thanks to the high levels of vitamin E, manganese, thiamin, folate, and fatty acids.
16. Cacao Powder (3448mg per 100g)
This Amazonian superfood has 40 times the antioxidants of blueberries and it is the highest plant-based source of iron. Additionally, it promotes heart health and cognitive function, and it's a natural mood booster and anti-depressant.
17. Flaxseed Meal (1528mg per 100g)
Flaxseed is high in fiber, low in carbs, and gluten-free! It lowers cholesterol and promotes weight-loss, digestive health, and even reduces the risk for cancer. They are a great overall good health enhancer and perfect for people who want to lose weight.
18. Rosemary (1018mg per 100g)
Rosemary is a strong flavored and aromatic herb, perfect for seasoning. Additionally, it is a well-known memory booster, it helps reduce anxiety and stress, and boosts your immunity. It has powerful properties that combat bacterial infections.
19. Blackcurrant (758mg per 100g)
Rich in antioxidants and vitamin C, blackcurrant enhances your blood flow, boosts your immune system, and promotes your gut, eye, and kidney health. Blackcurrant extract was also shown to help reduce the risk of type 1 and 2 diabetes.
20. Pecans (493mg per 100g)
Pecans are a great aid in anti-aging, and they contain more than 19 vitamins and minerals, including vitamins A, B, and E, calcium, magnesium, potassium, phosphorus, folic acid, and zinc. Have 10 pecans a day for your daily recommended intake of fiber.
You have plenty of polyphenols sources to choose from to boost your health and lifespan. Incorporate some of these into your daily diet, and you will be able to experience a significant positive impact on your daily function, diet, and training. Polyphenols are great for weight-loss and increased energy during your intense workout sessions.
Ensure your daily intake of polyphenols by adding herbs and seasonings to your meals such as sage, oregano, and rosemary, and snack on pecans, hazelnuts, and blueberries, to ensure that you benefit from the anti-aging, improved heart health, digestion. And if you need something a little extra to boost your mood, take a bite of your dark chocolate bar, or make yourself a good cup of cocoa!