Searchable polyphenol-containing foods list
Polyphenols, found abundantly in plants, are vital functional foods in our diet, offering a range of health benefits.
Polyphenols are grouped into categories such as flavonoids, lignans, stilbenes, and phenolic acids, each with unique chemical structures.
These beneficial compounds are present in a variety of foods we commonly consume, including tea, chocolate, fruits, and vegetables. For example, cocoa flavan-3-ols have been linked to reduced risks of conditions like heart disease, stroke, and diabetes.
Additionally, polyphenols in our diet can help improve lipid profiles, blood pressure, insulin resistance, and inflammation. Notable examples include quercetin, a flavonoid, and resveratrol, a stilbene, both associated with enhanced cardiovascular health.
One intriguing aspect of polyphenols is their interaction with the gut microbiome. They can influence the composition of gut bacteria, leading to potential therapeutic effects. The gut microbiome converts polyphenols into bioactive compounds, further contributing to improved health outcomes. This has important repercussions for the whole body microbiome, including the vaginal microbiome.
Polyphenols exhibit antioxidant, cytotoxicity, anti-inflammatory, antihypertensive, and anti-diabetic properties, as supported by extensive experimental trials.
| 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​
- 1.Rana A, Samtiya M, Dhewa T, Mishra V, Aluko RE. Health benefits of polyphenols: A concise review. Journal of Food Biochemistry. Published online June 13, 2022. doi:10.1111/jfbc.14264
