8 Foods Rich in Polyphenols That Aren’t Tea

Polyphenols are antioxidant and anti-inflammatory plant compounds found in colorful fruits and vegetables. Eating a variety of fresh, locally grown produce can help increase your intake of these nutrients, which are linked to better overall health.

1. Berries

Blueberries have the highest polyphenol content among berries, containing up to 3 to 4 times the amount found in strawberries or raspberries.

Elderberry is less popular, but also rich in polyphenols. Elderberries are often used to make a syrup, as they cannot be eaten raw. Blackcurrant also contains a lot of polyphenols.

Other more common berries that provide polyphenols in descending order include blackberries, strawberries, and raspberries.

Berries can easily be added to your breakfast by adding them to bowls of cereal, oatmeal or yogurt.

2. Fruit

Other fruits that contain polyphenols include:

• Plums
• Cherries
• Prunes
• Red grapes
• Apples
• Peaches
• Apricot
• Nectarine
• Pears

These fruits are perfect as a snack. They’re also easy to pack for an on-the-go snack. Alternatively, they can be served with cereals, toasts or salads.

3. Green vegetables

Some green vegetables contain a large amount of polyphenols. The most popular vegetables that provide polyphenols include broccoli, spinach and asparagus.. Their polyphenol content is just one of the many reasons why experts recommend eating 2 to 3 cups of vegetables per day.

Broccoli can be easily added to an Asian stir-fry dish or an Italian pasta dish. Broccoli on its own is excellent roasted with a little olive oil and salt on the side.

Black and green olives also contain a high amount of polyphenols. Other less common vegetables that provide even more polyphenols include red or green chicory, artichokes and red onion.

4. Dark chocolate

Both cocoa powder and dark chocolate have a very high polyphenol content. Dark chocolate has a higher polyphenol content than milk chocolate.

5. Herbs and spices

Some herbs and spices from plants also contain polyphenols. Cloves, peppermint, and star anise have the highest polyphenol content among various spices.

Other more popular herbs and spices high in polyphenols include:

• Oregano
• Celery seed
• Wise
• Rosemary
• Thyme
• Capers
• Basil
• Curry

6. Nuts and seeds

Chestnuts have the highest content of all nuts. Hazelnuts, pecans and almonds follow closely. In addition to their polyphenol content, nuts provide fiber, protein and essential fats to your diet.

Flaxseed flour has a very high polyphenol content. Soy and black beans also provide polyphenols.

Nuts can be easily added to breakfast bowls of oatmeal or yogurt, used in salads, or enjoyed as a snack.

7. Whole grains and oats

Some flours used in making whole grains contain polyphenols. These flours include:

• Whole grain durum wheat
• But
• Whole grain rye
• Whole wheat
• Whole grain oats

8. Coffee

Your morning cup of coffee provides polyphenols. In some cases, coffee contains more polyphenols than black or green tea.