Sick of Kale? You actually don’t need it! A List of POLYPHENOLS to add to your diet!





PACK-A-PUNCH POLYPHENOLS

Polyphenols are phytochemicals naturally found in plants that help keep them strong and viable. When eaten, they have an antioxidant and anti-inflammatory effect on the body. Below are foods and beverages that really pack a punch of nutritious polyphenols. Some of them might surprise you! Try adding more polyphenols into your diet and see how you feel.




What are polyphenols?

Polyphenols are a category of compounds naturally found in plant foods, such as fruits, vegetables, herbs, spices, tea, dark chocolate, and wine.

They can act as antioxidants meaning they can neutralize harmful free radicals that would otherwise damage your cells and increase your risk of conditions like cancer, diabetes, and heart disease.

Polyphenols are also thought to reduce inflammation, which is thought to be the root cause of many chronic illnesses.

Types of polyphenols

More than 8,000 types of polyphenols have been identified. They can be further categorized into 4 main groups

  • Flavonoids. These account for around 60% of all polyphenols. Examples include quercetin, kaempferol, catechins, and anthocyanins, which are found in foods like apples, onions, dark chocolate, and red cabbage.

  • Phenolic acids. This group accounts for around 30% of all polyphenols. Examples include stilbenes and lignans, which are mostly found in fruits, vegetables, whole grains, and seeds.

  • Polyphenolic amides. This category includes capsaicinoids in chili peppers and avenanthramides in oats.

  • Other polyphenols. This group includes resveratrol in red wine, ellagic acid in berries, curcumin turmeric, and lignans in flax seeds, sesame seeds, and whole grains.

The amount and type of polyphenols in foods depend on the food, including its origin, ripeness, and how it was farmed, transported, stored, and prepared.

Let me know your favorite polyphenols!


In Health & Olive oil,


Amanda

REFERENCES

• Watson, R. R., Preedy, V. R., & Zibadi, S. (Eds.) (2013). Polyphenols in Human Health and Disease. New York, NY: Elsevier Science.

• Pérez-Jimenéz, J., Neveu, V., Vos, F., & Scalbert, A. (2010). Identification of the 100 richest dietary sources of polyphenols: An application of the Phenol-Explorer database. Eur J Clin Nutr 64(3), 112–120. dx.doi.org/10.1038/ejcn.2010.221

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/

https://pubmed.ncbi.nlm.nih.gov/22536283/



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