What are polyphenols?
Quite simply, polyphenols are naturally occurring compounds found in fruits, vegetables, spices and other plants and food sources.
At least one study has shown a decreased mortality rate associated with higher consumption of dietary polyphenol intake.
The best source of polyphenols is from foods that naturally contain them, rather than from supplements, according to the American Journal of Clinical Nutrition.
Here is a list of fruits, vegetables, herbs and spices that are naturally high in polyphenols.
Artichoke (Pubmed study showing artichoke polyphenol activity against breast cancer.)
Olive (both black and green) Science Daily writes about ofoleocanthal, a natural polyphenolic anti-inflammatory agent uniquely found in extra virgin olive oil.
Red and Yellow onion Onions provide high bioavailability of the polyphenol hydroxybenzoic acid.
Potato Polyphenol extracts from potatoes have shown success with preventing weight gain.
Red lettuce Has been shown to have the highest polyphenol content of lettuces.
Asparagus The main components responsible for asparagus bioactivity are, carotenoids oligosaccharides and phenols (ﬂavonoids) especially rutin, a compound with antioxidant properties
Endive Pubmed study on bioavailability.
Spinach Anti-inflammatory and anti-oxidant properties, also immune enhancers.
Shallot Even higher in polyphenols than onions.
Spirulina Possible Neuroprotective effects of Polyphenols and Spirulina
Blueberries Polyphenolic compounds in blueberries had robust and reproducible benefits during aging that were separable from antioxidant effects.
Blackcurrant Black currants are a rich source of polyphenol compounds.
Plum Consumption of polyphenol-rich peach and plum juice prevents risk factors for obesity-related metabolic disorders and cardiovascular disease.
Cherry Both sweet and tart cherries are known to contain a matrix of bioactive constituents that are characterized as beneficial against multiple degenerative diseases.
Blackberry Blackberry ingestion has been demonstrated to attenuate brain degenerative processes with the benefits ascribed to the (poly)phenolic components.
Strawberry Strawberry polyphenols have shown effects against the most common chronic diseases, such as cancer, cardiovascular diseases, metabolic syndrome, and inflammation.
Raspberry Raspberries possess several essential micronutrients, dietary fibers, and polyphenolic components, especially ellagitannins and anthocyanins.
Nectarine Thinned nectarine had a high content of total phenols.
Apple Polyphenol molecules derived from apples extend life span in various species by as much as 12 percent.
Grape The polyphenol concentration in Concord grape juice exceeded that of many other juices, including blueberry, açaí, cranberry, orange, and apple juices.
Carrot Polyphenols in these vegetables may play a role in the beneficial effects associated with increased consumption.
Pear The antioxidant activities comprised contributions from polyphenols, phenolic acids, and flavonoids and correlated well with polyphenols and flavonoids.
Peach Consumption of polyphenol-rich peach and plum juice prevents risk factors for obesity-related metabolic disorders and cardiovascular disease
Apricot Apricot is a natural source of polyphenols and other phytochemicals such as β-carotene and ascorbic acid that contribute to its antioxidant activity.
Herbs and Seasonings:
Want to learn more about polyphenols, and good food sources? Check out these sources for more information.
See a list of 100 high polyphenol foods at Nature.com.
Study: Plant polyphenols as dietary antioxidants in human health and disease
The Disease Fighting Powers of Polyphenols
When applied topically, the benefits of polyphenols can help to repair damaged skin and restore elasticity to prematurely aging skin.
Lynda Bone says
Is there the same amount of poly phenols in frozen berries as there are in natural berries .
it seems that oxidation of the fruit is what ruins the polyphenols noted: http://hortsci.ashspublications.org/content/45/8/1150.full and more easy to undertand, here: http://scienceprojectideasforkids.com/tag/pigment/
Russell Livingston says
One doctor by the name of Steven Gundry said you should not eat potatoes because they have lectins however this list says they have polyphenols I’m just curious if they have both?
Phillip Galey says
Boiling greatly reduces lectins.
J D MAYA says
AWESOME ARTICLE INFORMATION. PLEASE LET ME KNOW WHEN GARDENING CHANNEL.COM INCLUDES GOOGLE + OR GOOGLE CIRCLE IN THE SOCIAL NETWORK.!!!!!!!!
Della Williamson says
I started doing research into aging when there was a discussion with my sister’s eldest son. He wanted to know why I look so much younger than my sister who is 7 yrs younger than me. (He is 43 and the question was in response to a remark his wife had made). I told him it was because I don’t smoke. Never did. But then I got to wondering. I can now give him a more accurate, detailed response. I eat lot’s of fresh fruit and vegetables, and a lot of fish, wild caught, I don’t use artificial scents in the house. I drink little more than water, Drink a glass of hot chocolate everyday with breakfast. But I use cocoa and natural organic ingredients. Sodas only occasionally. She drinks at least a 2 liter of Pepsi a day. Her diet is high in processed food and pastries. I have been told that I look a good 10-15 years younger than my age. This article and others show me where I still need to make a lot of improvement in my diet and I really appreciate you guys doing the research.
Penny Lewis says
Della, thank you so much for your information on your post. I’m really trying very hard to make changes in my daily life. I no longer drink carbonated sodas. I mostly drink water or iced tea. No sugar. No processed meats or foods at all. I had Gastric Bypass Surgery in 2003 and have lost 220lbs and kept it off. I’m getting ready to be a Nana for the first time in Feb 2018, and want to make sure I’m as healthy as I can be for my very first Grand baby. THANKS AGAIN FOR YOUR POST?
Wow, Good for you! I really applaud you on making such a huge change. I’m abort to turn 50 in March and am making a change in how and when I eat. You’re an inspiration.
How interesting – I have just this minute listened to Dr. Gundry. I think these folks love to hear their
own voices. Yes, he’s clever and more.I was after something to help skin. I’ve decided to get fruits and vegetables more into my diet. I am in my early 80s so skin problem could be age related, but I think our diet here could be improved upon. Never smoked, but getting awfully fond of Pepsi.
You were clever and started young to watch out for yourself. Congrats.
Nice for revealing and sharing. Please continue to do what you do and hopefully others will catch on!
Reg Leckie says
thank you for this most helpful information .After an insect bite attack my body broke out in red spots particularly on my legs and arms .Itchy and sore for a long 8 months until my Dermie found antibiotics that killed it only to return after 4 months .I need to ge t my immune system and gut flora back under control .REG Leckie
John Davis says
I had the same problem for years , turns out I have non-Hodgkin mantle cell lymphoma, my family doctor messed me up!
it’s strongly recommended that in order to increase your microbiome (gut flora & it’s diversity – which is hugely important in our immune health) we need to eat fermented foods daily eg. probiotics; koombucha (find a low sugar flavour you like), sauerkraut (I like the purple cabbage one), kimchi, and the one with the highest effect (in a study in the UK by Dr Michael Mosley, “trust me I’m a doctor” tv series) is keffir; a slightly fizzy, thin version of yoghurt. Of course you could always make your own of these foods, but will need a starter “mother” for the keffir and a “SCOBI” for the koombucha. I’ve make all of them and it’s great fun and nice to share with friends and family too
Ernest Morissette says
I am interested in foods and spices high in “polyphenol” and any kind of recipes
All foods have both to different degrees. There is a 100 list around that shows polyphenol and lectin content. Try to increase poly intake and decrease lectin content. You may be more intolerant to some lectins. Be aware and notice what your body is telling you.
How bout v 8 juice
Judeann Williams says
Want to know if frozen pineapple contain polyphenols? I make a smoothie containing, acai juice, sour cherry juice, frozen blueberries and frozen pineapple along with vita red. Want to know if that is a good combination to drink every morning? Would love to hear from you
Iam started drinking vita red with grapefruit and pineapple every morning would that work to boost up my energy have 65 and suffer with fiber myalgia.
Would love to hear from you and know if iam doing it right
Lazara, hi. I started out my morning listening to Dr. Gundry. Then Googled Polyphenol’s. Yours is the last comment I have read. I only answer because…i have read many times that we MUST be careful of grapefruit and our medicines. It seems the grapefruit kills the effectiveness of our medicines. So, please be very careful when mixing grapefruit with any of your medicines. I usually go to this website and check to see if my medicines are compatible with each other, and any dangers by mixing them together. http://www.drugs.com. Good luck in you journey for fitness.
thank you for remembering to warn others on the grapefruit. its very important and can cause more damage then good
I am 82 , quite fit, eat a little of almost everything in moderation, including oats, bread, dairy, potatoes, multiple vegetables, nuts, seeds, fruits, very occasional grapefruit, berries, various proteins, apple cider vinegar, coffee, stevia, mineral water, occasional diet soda. I leave fast food alone, and use massive willpower to desist from red wine most of the time.
frank solchaga says
YOU CAN LISTEN TO DR GUNDRY ALL DAY BUT YOU MISS THE MOST IMPORTANT PART HE HAS NEVER BEEN F D A APPROVED. HE’S IN IT TO SELL BOOKS
frank solchaga says
A NOTICE TO ALL RESEARCH MANUKA HONEY AND IT’S MANY CURES ALSO THE STRENGTH IT COMES IN WHICH ARE SCIENTIFICALLY PROVEN,
I look at face value, appearance, physically fit. He walks his talk.