Best Source Of Polyphenols In Diet

Polyphenols, also known as polyphenolic compounds, are metabolites naturally found in plants. These substances have received increased interest because of their antioxidant properties, their widespread availability in the human diet and their capability to help prevent diseases such as cancer, neurodegenerative conditions, cardiovascular disease and other diseases associated with oxidative stress. Eating a wide variety of healthy foods can provide you with these essential compounds.

Types

Polyphenols, as antioxidants, protect cells in your body by eliminating cancer-causing free radicals. They also actively block enzymes that promote cancer growth. Polyphenols are divided into several classes, such as flavonoids, phenolic acids, phenolic alcohols, tannins and lignans. Of these, flavonoids are the most abundant, found in over 4,000 different plants. Each type of polyphenol has been associated with specific health benefits that help your body maintain itself on a daily basis.

Fruits

Fruits are the most popular source for polyphenols, according to an article published in the "American Journal of Clinical Nutrition." Among these, dark red fruits such as cherries, berries and dark plums are the best choices because they hold the highest concentrations of flavonoids. Ellagic acid, a tannin, can be readily received from blueberries, strawberries and raspberries. Grapes, pears, cranberries, apples and cantaloupes are also great sources of polyphenols.

Vegetables

All vegetables contain polyphenols, though not to the same extent as fruits, as noted by the U.S. Department of Agriculture. Potatoes, beets, rhubarbs, broccoli, cabbages, celery, parsley and onions have moderate to high amounts of polyphenols. In general, you should choose vegetables with the brightest colors, and try to include as many different colors in your diet as possible, such as green, red, orange, yellow, white, purple and blue. Three to five servings of vegetables each day are recommended for the best results.

Grains, Nuts and Beans

Whole grain food products and legumes such as beans, peas and nuts should be eaten in tandem, because together they make complete proteins. An added benefit is that they're both good sources of polyphenols, notes an article published in the "Asian Journal of Biochemistry." Soybeans are the best source of isoflavones among beans. On the other hand, whole grain bread, oats and rye have a lot of phenolic acids. You should try to eat several servings of whole grains and legumes every week.

Chocolate and Coffee

After grain products, coffee is the most frequently consumed source of polyphenols, as noted by The Star Online. Chocolate, besides being a very popular food in the American diet, is also another good source of these antioxidants. It turns out that coffee beans and cacao have high concentrations of ferulic acid and caffeic acid, two kinds of polyphenols. In chocolate, polyphenol content is directly correlated with cacao percentage; therefore, dark chocolate is better than milk chocolate in this respect.