12 Foods That Are Rich in Polyphenols

Have you heard about the health benefits of polyphenols? The micronutrients have been connected to improving digestion problems, helping with weight management, maintenance of sugar levels and reduced risk of cardiovascular disease. With so many health benefits, it's understandable that so many people want to know how to incorporate more foods that can provide polyphenols. Check out this list of 10 foods that you can include in your diet to get more of this vital nutrient.

1. Cloves

Cloves top the list of the 100 foods with the most polyphenols. This fragrant spice is often found in Asian, African and Middle Eastern savory dishes, but clove can also be used in deserts. Try sprinkling some over spiced apples or pears for a unique and healthy sweet treat.

2. Cocoa Powder

If you have a sweet tooth, you might be happy to learn that cocoa powder is also a great source of polyphenols. A lot of polyphenol recipes for desserts call for cocoa powder because it comes in 4th on that top 100 list. This winter, try stirring up some hot cocoa to help improve your health.

3. Berries

There are a lot of different berries that can be a great source of polyphenols. However, the top three are blueberries, blackberries and strawberries. In fact, blueberries contain a whopping 560 mg of polyphenols per serving. That's quite a bit for such a little berry.

4. Plums

Many other fruits top the list of polyphenol-rich foods, but plums contain one of the highest. Black currants are actually higher in polyphenols, but plums are much easier to find in most part of the United States.

5. Artichokes

Leafy green vegetables are a well-known source for many crucial vitamins and minerals, including polyphenols. Artichokes pack the most punch, and they happen to be one of the most hearty vegetables, making them an excellent option for meat replacement.

6. Beans

Beans are another great meat replacement that are high in polyphenols. Plus, beans are an excellent source of fiber and are high in protein. This legume is one of the most ideal sources for nutrition, but also consider introducing lentils into your diet.

7. Soy

Soy has gotten a bit of a bad wrap over the last few years due to concerns about the bean's estrogen levels. However, soy still remains one of the best sources of polyphenols. Incorporated into your diet responsibly, soy can still be a nutritious addition.

8. Hazelnuts

Similar to berries, many nut varieties contain high levels of polyphenols, but hazelnuts are contain the highest levels. Walnuts, almonds and pecans follow after hazelnuts on the list of polyphenol-rich nuts. Hazelnuts can be added to a range of deserts, but they're also delicious when freshly roasted.

9. Whole Grain Flour

Certain grains have a good amount of polyphenols, too. Whole grain flour contains the most, so eating whole grain bread can get you the daily dose you need. Consider swapping out white flour in your baking with whole wheat flour, particularly when baking bread or muffins.

10. Capers

Capers are a salty little garnish that pack a delicious punch, and they contain a significant amount of polyphenols. The fun part about capers is they can be added to a range of meals, from pasta to fish dishes. You can find many recipes in Mediterranean cooking that include capers.

11. Wine

You might be happy to learn that wine can also be a source of polyphenols. Red wine tops the list, but white wine and rose are also beneficial. However, be sure not to go over the suggested two glasses per day when drinking wine.

12. Black and Green Tea

Tea has been known to have many health benefits for centuries, and now polyphenols can be added to the list. Black and green tea specifically have the most of this micronutrient. Remember, though, that black and green tea also contains caffeine, which should be enjoyed in moderation.

Creating Healthy Habits

Small steps can equal big changes. Including more food in your diet that contain polyphenols can help you create the healthy eating habits you've been trying to establish. Find things food from this list that you enjoy, and start there. Little by little, a change is possible.