Foods That Are High In Polyphenols

Polyphenol is a micronutrient found in plants that have antioxidant. This is important for our overall health as it prevents diseases from occurring.

foods high in polyphenols

Foods high in polyphenols may provide good health benefits through antioxidants. It can reduce the risks of developing cancer, diabetes, osteoporosis, heart disease, and obesity. It may even affect gut bacteria and impact genes on how a person’s body responds to polyphenols.

According to a research study, polyphenols can affect gut bacteria. It has a prebiotic effect that improves the nutrition of good bacteria inside the gut. It also increases the number of good bacteria while reducing the number of bad bacteria at the same time. Polyphenols also provide the plant’s color and help protect it from ultraviolet radiation.

What is Polyphenol?

Polyphenol is a micronutrient found in plants that have antioxidant content. It is important to stay healthy and prevent diseases from occurring. Foods like fruits, vegetables, wine, tea, olive oil, even chocolates, etc contain polyphenols. Anyone may get polyphenols by eating foods, particularly fruits and vegetables. They may also take a supplement which comes in powder and capsule form.

It helps prevent cellular damage caused by smoking cigarettes, pollution, and eating rancid food. Polyphenols help slow down the formation of blood clots and improve the flow of blood, increase protective good cholesterol (HDL cholesterol) and promote anti-platelet and anti-inflammation activity.

Foods that are High in Polyphenols

Polyphenols play an important growth factor in plants. Fruits and vegetables get their flavor, vibrant color, astringency, oxidative stability, and aroma from it. Furthermore, it protects plants from harsh climate condition, pathogens, and ultraviolet radiation.

Polyphenols are usually found in plant-based food. They may also be found in various food groups like whole grains, seeds, fats, spices, and even beverages.  Here are some of the foods that are high in polyphenols:

1. Apples

Apples contain soluble fiber and polyphenols; categorized as flavonoids and non-flavonoids acting as metabolites found from apple peel, that may increase energy, improve digestive health, decrease the amount of fat in the body, prevent allergic reactions, hair growth, and muscle strength.

2. Beans

Beans have enough amounts of polyphenols, resistant starches, and soluble fiber that may reduce low-density lipoprotein (bad cholesterol) for metabolic syndrome, obesity, diabetes, and cardiovascular diseases. It provides many health benefits. It is also a cost-effective source of nutrients with many variations. Some examples are pinto beans, black bean, kidney beans, and navy beans to name a few.

3. Berries

Berries have high concentrations of polyphenols, especially blueberries and cranberries. They provide vitamins, minerals, and antioxidants that protect the body from cell damages, prevent urinary tract infections, assist tumor formation in cancers, and reduce the risk of acquiring chronic and degenerative diseases,

4. Nuts

Nuts are one of the healthy and nutritious snacks or food that is high in polyphenol antioxidants, especially walnuts. It provides health benefits like reduce inflammation enhance endothelial function and improves a person’s lipid profile.

5. Tea

Tea has been used since ancient times because of its health benefits. It has three types of black tea and green tea are the most used, with oolong tea seldom used. Tea is rich in polyphenols that prevent cardiovascular disease, has an anti-microbial effect that contributes to weight loss, and reduces the risk of cancer.

6. Spinach

Spinach is a nutrient-rich food that has antioxidants that may help in improving and maintaining being healthy. It helps to delay the process of aging by protecting cells, decrease the risk of obtaining cancer, diabetes, and heart disease. It is also a good source of micronutrients like vitamin A and C, selenium, manganese, and zinc that improves the internal functions of the body.

Polyphenol Supplements

Polyphenol supplements are vitamins, minerals, and antioxidants extracted from plants to produce an isolated nutrient product in the form of capsules and tablets. They manage blood pressure, diabetes, cancer, and cardiovascular disease as an alternative to polyphenol foods.

Here are the three best polyphenol supplements in the market today:

  • Resveratrol

A polyphenol supplement that has antioxidant properties that may boost cardiovascular health, enhance the function of the immune system, and brain development. It is manufactured in the United States of America and passed the Good Manufacturing Process (GMP) regulations for quality pharmaceutical production.

  • Pure Encapsulations

This supplement has phenolic and flavonoid contents obtained from the blueberry, olive fruit, grape seed, pomegranate, and green tea quercetin that may help in boosting cardiovascular health, improves skin condition, and increase energy levels. This product is made by Sudbury, Massachusetts United States of America. It complies with the Genetically Modified Organisms (GMO) policy, where ingredients are determined to be safe through the use of biotechnology and the ruling of regulatory agencies.

  • Pomi-T Polyphenol Food Supplement

Pomi-T is a supplement contains high antioxidant components found in green tea, turmeric root powder, pomegranate, and broccoli. They may help in reducing PSA numbers especially good for old men for their PSA tests.

These supplements enhance a person’s health and make it better. However, it may also cause unhealthy conditions like the disruption of thyroid hormones, weaken iron absorption, and cancer-causing effects. It is worth noting that before buying and consuming polyphenol supplements, it would be wise to consult a health professional to determine the best course of action.


Polyphenols provide health benefits as they act as antioxidants in the body, having the ability to protect cells from damages. By adding polyphenol-rich foods as part of a daily meal or diet, these nutrients that protect the body from free radicals, or reactive molecules, and prevent the body from oxidation damages. It doesn’t just protect, but it also reduces the chances of the body to have inflammation, heart disease, diabetes, and obesity.

A balanced diet will surely improve health levels, but for people who suffer allergic reactions from specific polyphenol foods, it’s best to avoid them and take other polyphenol alternatives. As for alternatives, polyphenol supplements are also good for the body. However, you must first assess if these supplements are good for your condition. Seeking medical advice regarding this is a great first step in making the best course to follow.

foods high in polyphenols

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