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Polyphenol-Rich Foods that Promote Healthy, Normal Aging & More

By Ethan Boldt

July 30, 2024

Coffee, dark chocolate and red wine. I know people who couldn’t live without all three. Fortunately for them and many others, once considered indulgences, now all three are celebrated for their health benefits, including healthy, normal aging and heart health support — due largely because of their polyphenol content.

Polyphenols are natural plant compounds with powerful antioxidant properties. And coffee, dark chocolate and red wine are only the tip of the iceberg when it comes to polyphenol-rich foods. See what other foods exist and the benefits you can experience if you increase your intake of such foods.

Of course, you should always consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

What Are Polyphenols?

Polyphenols are a category of antioxidant-rich compounds naturally found in plant foods, which include vegetables, fruits, spices, herbs, dark chocolate, tea, coffee and wine.

When acting as antioxidants, polyphenols help fight free radicals, thereby supporting healthy cells and promoting overall health. In addition, studies indicate that polyphenols support a healthy response to inflammation.

While there are over 8,000 types of polyphenols, they can be categorized into four groups:

• Flavonoids — Making up over 60 percent of polyphenols, these include important micronutrients like quercetin, anthocyanins, catechins and kaempferol. You can find them in foods like onions, red cabbage, apples and dark chocolate.

• Phenolic acids — Making up around 30 percent of polyphenols, these are compounds that come from cinnamic acid and benzoic acid. They’re found in the skins, seeds and leaves of both fruits and vegetables.

• Stilbenes — Natural phenolic compounds, stilbenes include the phytoalexins resveratrol and piceatannol. They’re found in the skin of grapes, peanuts and red wine.

• Lignans — Polyphenolic compounds found in plants, lignans are found in seeds, whole grains, fruits, vegetables, nuts and legumes.

Health Benefits

1. High in antioxidants

Polyphenols are loaded with powerful antioxidants that can help fight free radicals and promote cellular health and more, in essence supporting overall health.

2. Support heart health

Many studies demonstrate that a higher intake of polyphenols is associated with promoting heart health.

3. Promote a healthy response to inflammation

It’s important to maintain a healthy response to inflammation, since it promotes overall health. Polyphenols help promote a healthy response to oxidative stress which, in turn, supports a healthy response to inflammation.

While more studies need to be conducted, a 2023 study out of Denmark found that when polyphenols were combined with proteins from foods, specifically adding milk to coffee, it helped to provide a healthy inflammation response.

4. Promotes proper blood flow

Polyphenols, in particular resveratrol, may help promote healthy blood flow, which helps to maintain overall health.

5. Support healthy blood sugar levels already in the normal range

Maintaining healthy blood sugar levels already in the normal range is important for overall health. Polyphenols can help maintain normal blood sugar levels.

6. Promote healthy digestion

Polyphenols help support the growth of beneficial gut bacteria, which is beneficial for gut health, immune system health and more.

7. Support brain health

Foods high in polyphenols appear to boost memory and focus, in part through maintaining proper blood flow to the brain.

Best Polyphenols Foods

What types of foods contain these beneficial compounds? The list if fairly extensive and can be categorized as follows:

1. Fruits

• Berries like blackberries, blueberries, raspberries, strawberries, red and black currants, black elderberries, grapes and pomegranates

• Stone fruits like plums, cherries, apricots, nectarines and peaches

• Citrus fruits like grapefruit and lemon

• Pome fruits like apples and pears

2. Vegetables

• Leafy vegetables like endives, chicories, red lettuce and spinach

• Allium vegetables like red and white onions as well as shallots

• Cruciferous vegetables like broccoli, kale, cauliflower and red cabbage

• Carrots, artichokes and potatoes

3. Legumes

• Black beans, white beans and lentils

• Tempeh and tofu

• Soybean sprouts, soy milk and soy yogurt

4. Nuts and seeds

• Chestnuts, hazelnuts, pecans, almonds and walnuts

• Flaxseeds, pumpkin seeds and chia seeds

5. Beverages

• Green tea, peppermint tea, black tea and yerba mate

• Red wine

• Coffee

6. Whole grains

• Whole wheat and wheat bran

• Barley, rye and oats

7. Herbs and spices

• Dried basil, marjoram, oregano, parsley, peppermint and spearmint

• Caraway, celery seed, cinnamon, cloves, cumin and ginger

• Lemon verbena, rosemary, sage, star anise, thyme and turmeric

8. Other

• Cocoa powder and dark chocolate

• Olive oil, olives and capers

• Vinegar