Polyphenols are plant compounds found in various fruits, vegetables, and other plant-based foods.

They have antioxidant properties that help protect the body against cell damage caused by free radicals, which are highly reactive molecules that can harm cells and contribute to various chronic diseases.

Consuming foods that are rich in polyphenols may help prevent oxidative stress, inflammation, and associated health problems such as heart disease, cancer, and type 2 diabetes.

Here are 30 polyphenol-packed foods that can help you boost your antioxidant intake:.

Blueberries

Blueberries are one of the healthiest berries you can eat. They are packed with vitamins, minerals, fiber, and various antioxidants, including polyphenols.

Blueberries have been shown to improve brain function, protect against heart disease, and lower blood sugar levels.

Apples

Apples are a good source of fiber, vitamins, and antioxidants, including flavonoids and phenolic acids. These compounds have anti-inflammatory properties that may help reduce the risk of chronic diseases such as cancer and heart disease.

Green Tea

Green tea is a popular drink that is rich in polyphenols called catechins. These antioxidants have been shown to reduce inflammation, improve brain function, and lower the risk of various cancers.

Drinking green tea regularly may also help improve weight loss and reduce the risk of heart disease.

Dark Chocolate

Dark chocolate is not only delicious but also a good source of polyphenols. It contains flavonoids, which have been shown to lower blood pressure, improve heart health, and reduce inflammation.

However, make sure to choose high-quality dark chocolate that contains at least 70% cocoa solids to reap the health benefits.

Red Wine

Red wine is rich in polyphenols, particularly resveratrol, which has been linked to various health benefits, such as reducing inflammation and improving heart health.

However, drinking too much alcohol can increase the risk of liver damage, cancer, and other health problems, so it’s best to consume red wine in moderation.

Spinach

Spinach is a leafy green vegetable that is rich in antioxidants called carotenoids, flavonoids, and phenolic acids. These compounds may help reduce the risk of chronic diseases such as cancer, heart disease, and diabetes.

Spinach is also a good source of vitamins A, C, and K, as well as iron and calcium.

Cocoa Powder

Cocoa powder is made from roasted cocoa beans and is a great source of polyphenols. It contains flavonoids, which have been shown to improve blood flow, lower blood pressure, and reduce the risk of heart disease.

Cocoa powder is also rich in fiber, iron, magnesium, and zinc.

Tomatoes

Tomatoes are a good source of antioxidants, including lycopene, a carotenoid that may help protect against prostate cancer. They are also rich in vitamins A and C, potassium, and lutein, which can help improve eye health.

Grapes

Grapes are a delicious fruit that is rich in polyphenols, particularly resveratrol. Eating grapes regularly may help reduce inflammation, improve heart health, and lower the risk of certain cancers.

Broccoli

Broccoli is a cruciferous vegetable that is rich in antioxidants, including quercetin and kaempferol. These compounds may help reduce inflammation, lower the risk of cancer, and improve heart health.

Broccoli is also a good source of vitamins A, C, and K, as well as fiber and iron.

Onions

Onions are a good source of antioxidants, including flavonoids, and phenolic acids. These compounds have anti-inflammatory properties that may help reduce the risk of chronic diseases such as cancer and heart disease.

Onions are also rich in vitamins C and B6, as well as fiber and potassium.

Blackberries

Blackberries are a delicious fruit that is rich in polyphenols, particularly anthocyanins. These antioxidants may help improve brain function, reduce inflammation, and lower the risk of heart disease.

Blackberries are also a good source of vitamin C and fiber.

Artichokes

Artichokes are a thistle-like vegetable that is rich in antioxidants, including phenolic acids and flavonoids.

These compounds may help protect against oxidative stress and inflammation, which can contribute to chronic diseases such as cancer and heart disease. Artichokes are also a good source of fiber, vitamin C, and potassium.

Strawberries

Strawberries are a sweet and juicy fruit that is rich in polyphenols, particularly anthocyanins. Eating strawberries regularly may help improve heart health, reduce inflammation, and lower the risk of certain cancers.

Strawberries are also a good source of vitamin C and fiber.

Cinnamon

Cinnamon is a popular spice that is rich in polyphenols. It has anti-inflammatory properties that may help reduce the risk of various chronic diseases, including cancer and heart disease.

Cinnamon has also been shown to improve blood sugar control and lower cholesterol levels.

Oranges

Oranges are a citrus fruit that is rich in vitamin C and polyphenols such as flavonoids and phenolic acids. These compounds have been shown to improve immune function, reduce inflammation, and improve heart health.

Pecans

Pecans are a tree nut that is rich in polyphenols, particularly flavonoids. Eating pecans regularly may help lower cholesterol levels, improve heart health, and reduce inflammation. Pecans are also a good source of fiber and healthy fats.

Cherries

Cherries are a sweet and tart fruit that is rich in polyphenols, particularly anthocyanins. Eating cherries regularly may help reduce inflammation, improve heart health, and lower the risk of certain cancers.

Cherries are also a good source of fiber and vitamin C.

Red Cabbage

Red cabbage is a cruciferous vegetable that is rich in antioxidants, including anthocyanins. These compounds may help protect against chronic diseases such as cancer and heart disease.

Red cabbage is also a good source of vitamins A and C, as well as fiber and potassium.

Avocados

Avocados are a nutrient-dense fruit that is rich in antioxidants such as carotenoids, phenolic compounds, and vitamin E. These compounds may help reduce inflammation, improve heart health, and protect against certain types of cancer.

Avocados are also a good source of healthy fats and fiber.

Walnuts

Walnuts are a tree nut that is rich in polyphenols, particularly flavonoids. Eating walnuts regularly may help reduce inflammation, improve heart health, and lower the risk of certain cancers. Walnuts are also a good source of fiber and healthy fats.

Carrots

Carrots are a root vegetable that is rich in antioxidants, including carotenoids and phenolic acids. These compounds have anti-inflammatory properties that may help reduce the risk of chronic diseases such as cancer and heart disease.

Carrots are also a good source of fiber and vitamin A.

Beets

Beets are a root vegetable that is rich in antioxidants, including betalains, which are unique pigments with anti-inflammatory properties. Eating beets regularly may help improve heart health, reduce inflammation, and lower blood pressure.

Beets are also a good source of fiber and folate.

Peppers

Peppers are a colorful vegetable that is rich in antioxidants such as carotenoids, flavonoids, and vitamin C. These compounds may help reduce inflammation, improve immune function, and protect against chronic diseases such as cancer and heart disease.

Peppers are also a good source of fiber and potassium.

Soybeans

Soybeans are a legume that is rich in polyphenols, particularly isoflavones. These antioxidants may help reduce inflammation, improve heart health, and lower the risk of certain cancers.

Soybeans are also a good source of protein, fiber, and various vitamins and minerals.

Plums

Plums are a sweet and juicy fruit that is rich in polyphenols, particularly anthocyanins. Eating plums regularly may help improve heart health, reduce inflammation, and lower the risk of certain cancers.

Plums are also a good source of fiber and vitamin C.

Garlic

Garlic is a popular herb that is rich in antioxidants, including flavonoids, phenolic compounds, and allicin. These compounds may help reduce inflammation, improve immune function, and protect against certain types of cancer.

Garlic is also a good source of vitamin C and fiber.

Oats

Oats are a whole grain that is rich in polyphenols, particularly avenanthramides. These antioxidants may help reduce inflammation, lower cholesterol levels, and reduce the risk of heart disease.

Oats are also a good source of fiber and various vitamins and minerals.

Pomegranates

Pomegranates are a sweet and juicy fruit that is rich in polyphenols, particularly ellagitannins. Eating pomegranates regularly may help improve heart health, reduce inflammation, and lower the risk of certain cancers.

Pomegranates are also a good source of fiber and vitamin C.

Conclusion

Incorporating polyphenol-rich foods into your diet is a great way to boost your antioxidant intake and protect your body against oxidative stress and inflammation that can contribute to chronic diseases.

Blueberries, apples, green tea, dark chocolate, and red wine are just a few examples of the many delicious and nutritious foods that are packed with polyphenols.