It's worth noting that anthocyanins — polyphenols responsible for the color of some fruits and veg — are mainly present in the skin. Therefore, if a juice doesn't include the skin, it will lose much of its polyphenol content.

Cocoa powder contains 3, mg of polyphenols per g. However, not all chocolate boosts your polyphenols in the same way — always check the cocoa content. For instance, there's a big difference between milk and dark chocolate:. If you like to start your day with a nice cup of coffee or tea, then you'll be pleased to know that there are polyphenols in both:.

For instance, research has shown that organic coffee beans have a higher polyphenol content than conventional ones. Also, when coffee beans are stored, polyphenol levels decrease over time.

The intensity of the roasting process also plays a part: Fresh, light-roasted beans seem to have a higher polyphenol content than medium-roasted beans. Although many spices have high levels of polyphenols per gram , because you only use small amounts, they provide fewer polyphenols overall.

For instance, you are unlikely to eat g of cloves in a day. Turmeric — which has anti-inflammatory and antioxidant properties — contains a polyphenol called curcumin.

Studies show that the total polyphenol content of curcumin is around 2, mg per g , which is relatively high. Curcumin is also difficult for your body to absorb and only a tiny amount of what you consume reaches your bloodstream. Nuts and seeds are high in plant protein, nutrients, and polyphenols.

The top five for polyphenol content are:. To put this into context, a serving size of 10 chestnuts weighs approximately 84 g. Alongside 1, mg of polyphenols, this serving will give you 2. Sign up for fresh insights into our scientific discoveries and the latest nutrition updates.

No spam, just science. Alcohol is not the healthiest beverage of choice, but some alcoholic drinks may provide health benefits in moderation. Because red wine is produced using the skin of the grapes, it has a much higher polyphenol content than other wines:.

Olives are rich in vitamin E, fatty acids, and polyphenols. They are a staple part of the Mediterranean diet. Beans are nutrient-rich, and this includes polyphenols :. Although vegetables generally have fewer polyphenols than fruit, some have more than others.

Here are the top five vegetables with the highest polyphenol contents :. Soybeans are a high-protein plant food, and soy-based products can be a great alternative to meat-based products. Soy products that are highest in polyphenols include:. When consuming polyphenols as part of whole foods, you are unlikely to experience any ill effects.

However, in supplement form, they can contain much higher levels. Polyphenols can be marketed as nutritional supplements and are minimally regulated in the U. Therefore, there is no guarantee of the dosage in polyphenol supplements.

Some experts suggest that high levels of polyphenols in supplement form might cause:. Brightly colored berries, spices, nuts, and seeds are a good way to ensure you get a healthy dose of polyphenols in your meals.

Other good sources of polyphenols include olives and extra virgin olive oil, certain vegetables, tea, coffee, soy products, and beans. Red wine or dark chocolate — if you stick to them in moderation — may also bring added health benefits to your diet by boosting polyphenols.

With little regulation on polyphenol supplements, it's best to stick to getting polyphenols from your diet. At ZOE, we know that eating a varied diet with plenty of plant foods is the best way to maintain good health.

However, we also know that everybody is different. If you'd like to find the best foods for your body, start by taking our free quiz today.

Some polyphenols that have gained popularity are epigallocatechin gallate EGCG in green tea and resveratrol in grapes and wine.

Most polyphenols work as antioxidants in the body, meaning they can combat environmental harm such as UV damage and pollution.

Click here to learn more about antioxidants. In addition to their antioxidant activity, polyphenols have many other health benefits. Some studies strongly suggest that diets rich in polyphenols may offer protection against development of certain cancers, cardiovascular diseases, diabetes, and neurodegenerative diseases.

Many fruits and vegetables are high in polyphenols, but they are also found in beans, cereals, and soy. Check out these polyphenol-rich fruits and vegetables this season:.

You can also enjoy the benefits of polyphenols in a cup of green or black tea, coffee, and even chocolate. Polyphenols are not listed on nutrition fact labels.

If lectins cause issues for you, there are several ways to reduce the lectin content in polyphenol-rich foods. Soaking beans and legumes, for instance, has been shown to slash lectin content in half.

Sprouting these foods can also be beneficial, allowing you to take advantage of the unique health benefits of polyphenols while minimizing the amount of lectins in your diet.

In recent years, red wine has garnered a huge amount of attention for its purported health benefits. A phenomenon known as the French Paradox was initially described in the s, when researchers noted that French people had lower rates of coronary heart disease than other countries despite higher intakes of saturated fat and regular consumption of red wine.

Resveratrol, one of the most well-known types of polyphenols, is plentiful in red wine as well as the skin of certain types of berries, like grapes , blueberries and raspberries.

First isolated in by a Japanese researcher, resveratrol has since been associated with a number of important health benefits. Today, numerous types of polyphenols have been identified and shown to have powerful effects on health. From hesperidin found in citrus fruits like lemons and oranges to epigallocatechin gallate EGCG in green tea, there are many different types of polyphenols available in the diet that all boast a unique set of health benefits.

Although loading up on the polyphenols foods is unlikely to cause any negative side effects, capsules and supplements have been associated with some potential adverse health effects. Polyphenol supplementation may actually have carcinogenic effects and can even disrupt the production of thyroid hormones as well.

It can also interfere with certain medications and could impair iron absorption as well. Besides containing a hearty dose of polyphenols and antioxidants, these highly nutritious foods can also provide a host of other valuable vitamins, minerals and micronutrients.

If you have any other health concerns or experience any adverse side effects as a result of taking polyphenol supplements, you should also consider consulting with a health care practitioner to determine the best course of action. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse.

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Polyphenols can be marketed as nutritional supplements and are minimally regulated in the U. Therefore, there is no guarantee of the dosage in polyphenol supplements. Some experts suggest that high levels of polyphenols in supplement form might cause:.

Brightly colored berries, spices, nuts, and seeds are a good way to ensure you get a healthy dose of polyphenols in your meals. Other good sources of polyphenols include olives and extra virgin olive oil, certain vegetables, tea, coffee, soy products, and beans. Red wine or dark chocolate — if you stick to them in moderation — may also bring added health benefits to your diet by boosting polyphenols.

With little regulation on polyphenol supplements, it's best to stick to getting polyphenols from your diet. At ZOE, we know that eating a varied diet with plenty of plant foods is the best way to maintain good health.

However, we also know that everybody is different. If you'd like to find the best foods for your body, start by taking our free quiz today. When you join ZOE, we give you a full breakdown of your gut bugs and analyze your personal blood sugar and blood fat responses to food.

From this information combined, we can provide tailored nutrition advice to help you achieve your long-term health goals. Curcumin and dietary polyphenol research: beyond drug discovery. Acta Pharmacologica Sinica. Flavonoids: an overview. Journal of Nutritional Science.

Identification of the richest dietary sources of polyphenols: An application of the Phenol-Explorer database.

European Journal of Clinical Nutrition. Nuts, chestnuts, European, roasted. Phenolic acids: Natural versatile molecules with promising therapeutic applications. Biotechnology Reports. Phenolic content, antioxidant capacity and quality of chokeberry Aronia melanocarpa Products.

Food Technology and Biotechnology. Phenol explorer. Database on polyphenol content in foods. Plant polyphenols as dietary antioxidants in human health and disease.

Oxidative Medicine and Cellular Longevity. Polyphenols-gut microbiota interplay and brain neuromodulation. Neural Regeneration Research. Risks and safety of polyphenol consumption. The American Journal of Clinical Nutrition. Target sources of polyphenols in different food products and their processing by-products.

Polyphenols: Properties, Recovery, and Applications. The content of polyphenols in coffee beans as roasting, origin and storage effect.

European Food Research and Technology. The immunomodulatory and anti-inflammatory role of polyphenols. The role of polyphenols in human health and food systems: A mini-review. Frontline Nutrition.

The role of polyphenols in modern nutrition. Nutrition Bulletin. Probiotic foods have many potential health benefits. Find out which are the best for a happy gut and healthy b Find out which foods contain the most fiber and which have the least, as well as practical tips and food swaps Learn Nutrition Gut Health COVID Healthy Living Life Stages Health Conditions Podcasts.

Nutrition Food Facts. Updated 22nd February Which foods are highest in polyphenols? Share this article. Benefits 1. Berries 2. Cocoa 3. Coffee and tea 4. Spices 5. Nuts and seeds 6. Red wine 7. Olives 8. Beans 9. Vegetables Soy Risks Summary. The four main categories are: Flavonoids : These are found in colorful fruits, vegetables, tea, and wine.

Lignans: These are found in whole grains, nuts, and seeds. Stilbenes: These are abundant in peanuts, grapes, and berries. Health benefits of polyphenols According to a review , a diet rich in polyphenols may help protect you from chronic health conditions, including certain cancers, heart disease, type 2 diabetes, and neurodegenerative diseases.

These colorful thanks to the anthocyanins and fiber-rich fruits are a perfect addition to your morning oatmeal or cereal, topping for yogurt, and simple dessert pairing with dark chocolate for a double-whammy of polyphenols.

Better yet, try this antioxidant-rich vegan berries and whipped cream recipe and drizzle dark chocolate on top:. Flax seeds are well-known as a top plant-based source of omega-3 fats , but they are also polyphenol-rich.

Flax seeds are a super source of lignans —a type of polyphenol that is found primarily in legumes, cereals, and other whole grains—which are linked to protection against heart disease, breast cancer, and osteoporosis. Bulsiewicz says that he puts them in his everyday!

Whole flax seeds are great for topping salads, adding to a granola recipe , or bringing some crunch to yogurt.

Olive oil is the polyphenol-rich poster child for the Mediterranean Diet, and high consumption of it—as well as olives themselves—is linked to longevity. Black olives offer about double the polyphenol punch compared to green olives, but both are still some of the top food sources out there.

Enjoy olives on their own, as a topping for pasta or salad, or as part of a cheese board. Whole grains—from wheat and rye to oats, rice, barley, and more—are excellent sources of lignans, the sub-category of polyphenols that flax belongs to.

Try bulking up a salad with cooked quinoa or farro, make your favorite morning toast on Ezekiel bread, or experiment with ancient grain flours the next time you try baking your own bread. Coffee and tea are good sources of phenolic acids , and green tea is also a good source of flavonoids, both types of polyphenols.

Coffee is also a good source of several vitamins and minerals think: vitamin B5 and potassium and Dr. Bulsiewicz says that it has prebiotics to keep you regular.

Meanwhile, various types of teas offer a range of benefits from supporting cognitive functioning and strengthening your cardiovascular system to helping your skin achieve a radiant glow.

If you already have a morning or afternoon coffee or tea ritual, keep it up. Almonds, hazelnuts, and walnuts are particularly strong sources of polyphenols they are rich in phenolic acids. They also supply a considerable amount of antioxidants, including polyphenols, which have a beneficial effect on your gut health and reduce your risk of chronic disease.

Research shows that the consumption of nuts can help protect against heart disease , gallstones, cancer, and general inflammation. Use them in a polyphenol-rich snack mix with chopped dark chocolate and fresh or dried berries for the ultimate mid-morning or afternoon pick-me-up.

Bulsiewicz adds that he loves using them as a salad topping. While the actual health benefits of alcohol are, of course, debated, there is one type that seems to have the most research to support positive health outcomes: Wine, and particularly red wine. Resveratrol belongs to the stilbenes category of polyphenols and is linked to a host of benefits.

This plant compound is antifungal, antibacterial, loaded with antioxidants, anti-inflammatory, and even shows to protect against tumors and cancer. Cannonau , a red varietal from the Sardinia, one of the five Blue Zones, offers two to three times the polyphenol content of other reds if you really want the longevity boost.

Red onions in particular are good sources of polyphenols, especially flavonoids. Try adding chopped red onion in your favorite guacamole recipe, pickle a red onion to use in salads and sandwiches, and be sure to save the skins for making stock. Tempeh has become a popular plant protein source in recent years for both its versatility and numerous health benefits.

Tempeh is rich in isoflavones, a type of flavonoid found in soybeans that supports cellular and blood vessel health and also contains some serious antioxidant power. Tempeh is a fermented food and is high in fiber, making it a great pick for someone looking to give their gut health an upgrade.

While berries are most often linked with antioxidants, apples are also a great source of polyphenols, boasting even more than green tea, red wine, and walnuts. In fact, apples contain all categories of polyphenols plus vitamin C for a powerful antioxidant boost.

Studies suggest that consuming apples can help impact your blood vessels, heart, and digestive function , giving you plenty of motivation to munch on them year-round. We always love a simple apple and nut butter toast, but apples are also delicious baked with a sprinkling of granola for a sweet treat or chopped in a salad for some extra crunch.

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