The 7 best polyphenol-rich foods to fight inflammation
Anti-inflammatory diets are top of mind for everyone, but one cannot create any meal plan that addresses this issue without polyphenol-rich foods. Polyphenols are naturally occurring plant compounds found in foods such as fruits, vegetables, tea, coffee, herbs, spices, nuts, seeds and cocoa. They are powerful antioxidants that help reduce inflammation and oxidative stress, improving our overall health.
What are polyphenols?
Polyphenols are a group of naturally occurring compounds found in plants and plant-based foods. According to Corinna Kalogeropulou, registered dietitian at Mendinground Nutrition, plants produce polyphenols to protect themselves from environmental stress and when we consume them, they can provide health effects in our bodies.
Shapiro says there are thousands of types of polyphenols, but the most well-known include flavonoids, phenolic acids and lignans. But in general they all come with major benefits. “[They] are often responsible for vibrant colours, bitter flavours and protective properties of plant foods,” she says. “[They] also interact with the gut microbiome, immune system and metabolic pathways. This is why researchers increasingly study them for their role in chronic disease prevention.”
What are the benefits of polyphenols?
As mentioned above, polyphenols come with many health benefits. “Polyphenol-rich foods contain both antioxidant and anti-inflammatory properties,” says Kalogeropulou. “Research suggests that diets rich in polyphenols may help protect against certain types of cancers, heart disease, type 2 diabetes, osteoporosis, pancreas inflammation, digestive problems, lung damage and brain diseases.” Shapiro adds that polyphenols are also linked to improved skin health and immune function.
How many polyphenols do you need per day?
Both experts say that there is no official recommended daily intake for polyphenols. But it’s always a good idea to incorporate polyphenol foods into your diet regularly. “Consuming adequate amounts of fruits and vegetables each day will naturally provide a substantial amount of these beneficial compounds,” says Kalogeropulou.
She adds that you’re probably already getting plenty of polyphenols if you’re abiding by the US Dietary Guidelines for Americans, which recommends adults eat at least two to four cups of vegetables and two cups of fruits daily. Shapiro says you can easily do this by adding a wide range of colourful plant foods, such as fruits, vegetables, herbs, spices, legumes, whole grains, tea and cocoa. “A simple goal I tell many of my clients is to aim for 30 different plant foods per week,” she says.
Are there any risks associated with polyphenols?
Polyphenol-rich foods are generally safe, but there are a few things to consider. Shapiro says that polyphenols in grapefruit, green tea extracts or concentrated supplements may affect certain medications and how they’re metabolised. Very high intake of tea or coffee with meals may slightly reduce iron absorption and you may experience bloating when eating large amounts of polyphenol-rich foods, she says.
Can you use a polyphenol supplement?
While there are polyphenol supplements on the market, both experts say the best source will always be whole foods. “[Polyphenol supplements] are generally not the best first choice,” Shapiro says. “Whole foods provide polyphenols alongside fibre, vitamins, minerals and hundreds of complementary plant compounds that work together to support health. When you isolate polyphenols in supplement form, you may lose some of that synergy.”
She adds that high doses from supplements may also increase your risk of digestive issues or negative interactions with medications. Kalogeropulou says that if you’re considering taking a supplement, be sure to do so under your health care provider’s guidance.
Sold? We definitely are. The best strategy to get this essential nutrient is to eat a wide variety of colourful plant foods daily, explains registered dietitian and founder of Real Nutrition Amy Shapiro. But if you’re looking to maximise your intake, these foods are some of the richest sources of polyphenols.
Berries
Blueberries, blackberries, raspberries, strawberries; berries are some of the best polyphenol food sources. Expect to find 560 mg of the nutrient in blueberries, 260 mg in blackberries, 235 mg in strawberries and 215 mg in raspberries, according to Kalogeropulou. The best part? They’re easy to incorporate into any meal. Eat them in Greek yogurt, in smoothies, on top of oatmeal, in a salad or by themselves.
Dark chocolate
Finally, an excuse! Studies show that dark chocolate with 50% to 85% cocoa powder contains 460 to 610 mg of polyphenols. Shapiro recommends adding cocoa powder to smoothies, baked goods, oatmeal or eating one ounce of a delicious dark chocolate bar.
Coffee
Depending on how you brew your cup of joe, coffee can contain anywhere from 200 to 500 mg of polyphenol per cup, Shapiro says. You can enjoy coffee daily however you prefer; she recommends watching out for added sugar.
Artichokes
Among vegetables, artichokes are one of the richest sources of polyphenols. You can find about 260 mg for every 100 g of artichoke, Shapiro says. “If you don’t like to cook them, you can buy them frozen, canned or jarred. I simply steam, roast or add jarred varieties to salads and grain bowls.”
Apples
Whole, sliced, cooked, mashed or in baked goods, apples are great for your polyphenol needs, with 136 mg of the nutrient per 100 g of apple. Pro tip: Shapiro recommends keeping the skin on for higher polyphenol content.
Nuts and seeds
This depends on the type and how you prepare them, but for every 100 g of nuts or seeds, you could get about 300 to 500 mg of polyphenols. Shapiro recommends eating a handful (or a quarter cup) for one serving with yoghurt, oatmeal, salad or a grain bowl. You can even add them to any granola recipe or grind them.
Herbs and spices
Shapiro says that herbs and spices are extremely concentrated sources and can contain thousands of mg of polyphenol per 100 g. You can include these in any of your meals to add polyphenol content and flavour.