Top Polyphenol-Rich Foods for Health

Polyphenols have been found to have an antifungal effect on yeasts, so increasing purple foods in your diet or taking a supplement can support the eradication of yeasts¹.

Using food may be more useful than supplements if you have iron deficiencies or absorption issues, as supplements may prevent or reduce iron absorption².

FOODS HIGH IN POLYPHENOLS³

Herbs and spices – clove, star anise, capers, curry powder, ginger, cumin, cinnamon, peppermint, oregano, sage, rosemary, thyme, basil, lemon verbena, parsley and marjoram
Drinks – cocoa, green tea, black tea and red wine
Fruits, juices and berries – black olives, green olives, black chokeberry, black elderberry, low bush blueberry, plum, cherry, blackcurrant, blackberry, strawberry, raspberry, prune, and black grapes, apples, apple juice, pomegranate juice, peach, blood orange juice, lemon juice, apricot and quince
Nuts and seeds – flaxseed, celery seed, chestnuts, hazelnuts, pecans, almonds and walnuts
Vegetables – globe artichokes, red chicory, green chicory, red onion, spinach, broccoli and curly endive
Oils – extra-virgin olive oil, rapeseed (canola) oil

Food	Polyphenol Content (mg per 100g)
Almonds	187
Apple	136
Apricot	34
Artichoke Heads	260
Asparagus	29
Bean Sprouts	15
Black Beans	59
Black Chokeberry	1,756
Black Elderberries	1,359
Black Grape	169
Black Olives	569
Black Tea	102
Blackberry	260
Blackcurrant	758
Broccoli	45
Capers	654
Caraway Seeds	33
Carrot	14
Celery Seed	2,094
Ceylon Cinnamon	27
Chestnut	1,215
Chinese Cinnamon	48
Chocolate Milk	21
Cloves	15,188
Cocoa Powder	3,448
Cumin	55
Curry Powder	285
Dark Chocolate	1,664
Dried Basil	322
Dried Ginger	202
Dried Lemon Verbena	106
Dried Parsley	25
Dried Peppermint	11,960
Dried Rosemary	1,018
Dried Sage	1,207
Dried Spearmint	956
Dried Thyme	878
Escarole	18
Extra Virgin Olive Oil	62
Filtered Coffee	214
Flaxseed Meal	1,528
Fresh Thyme	163
Green Chicory	166
Green Grape	15
Green Olives	346
Green Tea	89
Hazelnuts	495
Highbush Blueberries	560
Maize Flour	153
Mexican Oregano	2,319
Milk Chocolate	236
Peach	59
Pear	17
Pecan Nut	493
Plum	377
Pomelo Juice	18
Potato	28
Prunes	194
Pure Apple Juice	68
Pure Blood Orange Juice	56
Pure Grapefruit Juice	53
Pure Lemon Juice	42
Pure Orange Juice	46
Pure Pomegranate Juice	66
Quince	19
Rapeseed Oil	17
Raspberries	215
Red Chicory	235
Red Lettuce	23
Red Onion	168
Red Wine	101
Redcurrant	43
Refined Rye Flour	31
Roasted Soybean	246
Rosé Wine	10
Shallot	113
Soy Cheese	12
Soy Flour	466
Soy Meat	73
Soy Milk	18
Soy Tofu	42
Soy Yogurt	84
Spinach	119
Star Anise	5,460
Strawberry	235
Sweet Cherry	274
Tempeh	148
Vinegar	10
Walnut	28
White Bean	51
White Wine	10
Whole Grain Oats	37
Whole Grain Rye Flour	143
Whole Grain Wheat Flour	71
Wholegrain Hard Wheat Flour	201
Wild Lowbush Blueberries	836
Yellow Onion	74

REFERENCES

1.
Pérez-Jiménez J, Neveu V, Vos F, Scalbert A. Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database. Eur J Clin Nutr. Published online November 2010:S112-S120. doi:10.1038/ejcn.2010.221
2.
Teodoro GR, Ellepola K, Seneviratne CJ, Koga-Ito CY. Potential Use of Phenolic Acids as Anti-Candida Agents: A Review. Front Microbiol. Published online December 21, 2015. doi:10.3389/fmicb.2015.01420
3.
Mennen LI, Walker R, Bennetau-Pelissero C, Scalbert A. Risks and safety of polyphenol consumption. The American Journal of Clinical Nutrition. Published online January 1, 2005:326S-329S. doi:10.1093/ajcn/81.1.326s