Polyphenols are natural compounds found in plants that have multiple phenol groups in their structure. In plants, they act as pigments and protection against pests and UV radiation, and for humans, they are significant bioactive nutrients.
Polyphenols are plant-based compounds found in almost all plants. They can function as antioxidants and affect things like inflammation, blood vessel function, and metabolism. Polyphenols are divided into four main groups: phenolic acids, flavonoids, stilbenes, and lignans.
Foods rich in polyphenols include berries, dark chocolate, green tea, red wine, onions, and olive oil.
Berries rich in polyphenols
- Blueberries (especially wild blueberries) – approx. 560 mg
- Blackberries – approx. 260 mg
- Strawberries – approx. 235 mg
- Red raspberries – approx. 215 mg
Nuts and seeds
- Flaxseeds, chestnuts, hazelnuts
Good sources
- Apples, cherries, plums, grapes
- Legumes (beans)
- Vegetables like artichokes
- Soy products
- Coffee – approx. 133 mg / 100 ml (one cup ~250 mg)
- Green and black tea
Extremely high in polyphenols (content per 100 g)
- Cloves – approx. 15,188 mg
- Dried peppermint – approx. 11,960 mg
- Star anise – approx. 5,460 mg
- Cocoa powder – approx. 3,448 mg
- Dark chocolate – approx. 1,664 mg
