You’ve probably heard a lot about polyphenols, the superfood molecules found in a variety of plant foods. As a nutritionist, I encourage all my clients to eat foods with polyphenols, as they are good antioxidants as well as heart-healthy and anti-inflammatory options — what’s not to love? The trouble is choosing polyphenol-rich food and finding the best, highest-polyphenol sources from the seemingly endless list.
We’ve assembled a list of nine foods high in polyphenols, from the incredibly high to the still-pretty-high, to help you make the best choices. Some popularly recommended foods, like apples, are surprisingly missing. Others, like chocolate, are exactly as high as you hoped they would be. We’ve got all the information you need, so let’s get started.
Foods high in polyphenols to include in your diet
- Cloves: Cloves are higher in polyphenols than any other food, containing over 15,000 milligrams (mg) of polyphenols per 100 grams (g) — that’s 15% polyphenols, if you’re doing the math. On the other hand, cloves are a seasoning, so they’re used only in small quantities.
- Cocoa powder: Pure cocoa powder has about 3,000 mg of polyphenols per 100 g. Of course, you don’t eat 100 grams of cocoa powder in a sitting, either. Dark chocolate, an easier way to obtain this polyphenol content, is slightly less concentrated, at 1,660 mg/100 g.
- Herbs: Oregano (2,000 mg/100 g), sage (1,200 mg/100 g), rosemary (1,000 mg/100 g), and thyme (875 mg/100 g) are all high in polyphenols. However, they’re all used in pretty small quantities, so despite their high concentrations, you won’t get that much polyphenol content from them.
- Flaxseed meal: Flaxseed meal contains 1,500 mg/100 g of polyphenols. It’s also rich in fiber and a variety of minerals. It’s not very good to eat straight, but it’s commonly added to smoothies or baked goods.
- Black olives: Black olives contain about 550 mg of polyphenols per 100 g, plus they’re a great source of healthy fats. Unfortunately, when they’re turned into olive oil, they only have about 60 mg/100 g.
- Berries: Blueberries sit around 550 mg/100 g, blackberries at 250, strawberries at 230, and raspberries at 215. Berries are some of the healthiest fruits, as they are not only high in polyphenols but also fiber, manganese, and vitamins C and K. Plus, unlike most things higher up on this list, eating 100 grams of berries a day is completely reasonable.
- Plums: Plums clock in at about 375 mg/100 g of polyphenols. An average plum weighs about 55 g, so eating two plums will get you that 375 mg figure.
- Artichokes: Artichokes contain 260 mg of polyphenols per 100 g. Even a very small artichoke weighs 150 g, and the largest ones can weigh almost 900, although not all of that weight is edible.
- Coffee: 100 grams of filtered coffee contains 214 mg of polyphenols. One cup of coffee weighs about 80 g, so 100 g is about a cup and a quarter, and most coffee mugs hold between one and two cups.
What are the different types of polyphenols?
According to the Cleveland Clinic, “There are more than 1,000 kinds of polyphenols. They fall into four main categories: Phenolic acids, Flavonoids, Stilbenes, [and] Lignans.”
- Phenolic acids have antioxidant benefits and are found in citrus and grapes.
- Flavonoids are found in berries, apples, onions, and spices (including cocoa powder), and they lower blood pressure and reduce inflammation.
- Lignins are also antioxidants and support the immune system; they’re found in seeds and grains, like oats and flax seeds.
- Stilbenes are found mostly in grapes and berries and have antioxidant and anti-inflammatory properties.
What are the benefits of polyphenols?
Antioxidant properties
Polyphenols are one of the most common categories of antioxidants. Antioxidants help protect the body against damage caused by oxidation. This slows down aging and reduces the risk of some diseases, including heart disease and cancer.
Reduce inflammation
Antioxidants play a role in minimizing inflammation, but some polyphenols also reduce inflammation by blocking inflammation-signaling pathways. Inflammation is a normal part of your immune response, but it can cause damage to your body over time, even in the absence of a chronic inflammatory condition like irritable bowel syndrome (IBS).
Lower blood pressure
Flavonoids, specifically, are good for blood pressure. Although numerous studies have demonstrated the existence of this effect, their descriptions of the benefit vary, indicating that further research is still needed.
How do you know if you are deficient in polyphenols?
A deficiency in polyphenols can appear through fatigue, muscle weakness and aches, or mood changes. Unfortunately, these symptoms can arise from a variety of other causes, including lack of sleep.
Unless you eat a lot of both fruit and herbs, though, you probably don’t have enough polyphenols in your diet. The recommended intake is 500 mg to 1500 mg per day, so try calculating your daily intake and look at ways to increase it.
Is there any risk of overconsuming polyphenols?
Consuming excessive amounts of polyphenols can cause problems. They’ve been shown to cause kidney damage in mice and could also result in thyroid dysfunction and iron depletion. Without a supplement, though, it would be very difficult to consume enough polyphenols to experience these effects.
Frequently asked questions
What are the best polyphenols for your gut?
Many polyphenols can support your digestive health. Flax seeds and berries are among the best choices, as they not only contain polyphenols but also provide a significant amount of fiber and minerals.
Are avocados high in polyphenols?
Avocados are famously healthy, and they do contain polyphenols. However, most of the polyphenol content is in the seeds and peels. Technically, you can eat the peels and seeds of avocados; however, they don’t taste good and are difficult to prepare.
Is cinnamon high in polyphenols?
Cinnamon does have a fairly high amount of polyphenols; it contains 48 mg per 100 g, which still puts it in the top 100 foods for polyphenol content. However, given the small quantities of cinnamon usually eaten at one time, you won’t be getting high amounts of polyphenols out of it.
