21 Most Beneficial Polyphenols & What Foods Have Them

We often write about polyphenols here at 10almonds; sometimes mentioning that a certain food is good because it has them, or else occasionally an entire article about a particular polyphenol. But what about a birds-eye view of polyphenols as a whole?

Well, there are many, but we’ve picked 21 particularly beneficial for human health, and what foods contain them.

We’ll be working from this fantastic database, by the way:

❝Phenol-Explorer is the first comprehensive database on polyphenol content in foods. The database contains more than 35,000 content values for 500 different polyphenols in over 400 foods. These data are derived from the systematic collection of more than 60,000 original content values found in more than 1,300 scientific publications. Each of these publications has been critically evaluated before inclusion in the database. The whole data on the polyphenol composition of foods is available for download.❞

Source: Phenol-Explorer.EU | Database on polyphenol content in foods

We use this database at least several times per week while writing 10almonds; it’s a truly invaluable resource!

However, 500 is a lot, so here’s a rundown of 21 especially impactful ones; we’ve sorted them per the categories used in the explorer, and in some cases we’ve aggregated several very similar polyphenols typically found together in the same foods, into one item (so for example we just list “quercetin” instead of quercetin 3-O-rutinoside + quercetin 4′-O-glucoside + quercetin 3,4′-O-diglucoside, etc etc). We’ve also broadly grouped some particularly populous ones such as “anthocyanins”, “catechins”, and so forth.

Without further ado, here’s what you ideally want to be getting plenty of in your diet:

Flavonoids

1. Quercetin
   • Foods: onions, apples, berries, kale, broccoli, capers.
   • Benefits: anti-inflammatory, reduces allergy symptoms, supports heart and brain health, and may lower blood pressure.
   • See also: Fight Inflammation & Protect Your Brain, With Quercetin
2. Kaempferol
   • Foods: spinach, kale, tea (green and black), capers, brussels sprouts.
   • Benefits: antioxidant, may reduce the risk of cancer, supports cardiovascular health, and has anti-inflammatory properties.
3. Epigallocatechin gallate (EGCG)
   • Foods: green tea, matcha.
   • Benefits: potent antioxidant, promotes weight loss, supports brain health, and may reduce the risk of heart disease.
   • See also: What Does Kaempferol Do, Anyway?
4. Anthocyanins
   • Foods: blueberries, blackberries, raspberries, red cabbage, cherries.
   • Benefits: improve brain health, support eye health, and reduce the risk of cardiovascular diseases.
5. Apigenin
   • Foods: parsley, celery, chamomile tea.
   • Benefits: anti-inflammatory, reduces anxiety, and supports brain and immune system health.
6. Luteolin
   • Foods: peppers, thyme, celery, carrots.
   • Benefits: anti-inflammatory, supports brain health, and may help reduce the growth of cancer cells.
7. Catechins (aside from EGCG)
   • Foods: green tea, dark chocolate, apples
   • Benefits: boosts metabolism, supports cardiovascular health, and reduces oxidative stress.
8. Hesperidin
   • Foods: oranges, lemons, limes, grapefruits.
   • Benefits: supports vascular health, reduces inflammation, and may help manage diabetes.
9. Naringenin
   • Foods: oranges, grapefruits, tomatoes.
   • Benefits: antioxidant, supports liver health, and may improve cholesterol levels.

For more on epigallocatechin gallate and other catechins, see: Which Tea Is Best, By Science?

Phenolic Acids

10. Chlorogenic acid
    • Foods: coffee, artichokes, apples, pears.
    • Benefits: supports weight management, improves blood sugar regulation, and reduces inflammation.
    • See also: Green Coffee Bean Extract: Coffee Benefits Without The Coffee?
11. Caffeic acid
    • Foods: coffee, thyme, sage, basil.
    • Benefits: antioxidant, anti-inflammatory, and supports skin health.
    • See also: The Bitter Truth About Coffee (or is it?)
12. Ferulic acid
    • Foods: whole grains, rice bran, oats, flaxseeds, spinach.
    • Benefits: protects skin from UV damage, reduces inflammation, and supports cardiovascular health.
13. Gallic acid
    • Foods: green tea, berries, walnuts.
    • Benefits: antioxidant, may reduce the risk of cancer, and supports brain health.

Stilbenes

14. Resveratrol
    • Foods: red currants, blueberries, peanuts.
    • Benefits: anti-aging properties, supports heart health, and reduces inflammation.
    • See also: Resveratrol & Healthy Aging ← and no, you can’t usefully get it from red wine; here’s why!

Lignans

15. Secoisolariciresinol
    • Foods: flaxseeds, sesame seeds, whole grains.
    • Benefits: supports hormone balance, reduces the risk of hormone-related cancers, and promotes gut health.
16. Matairesinol
    • Foods: rye, oats, barley, sesame seeds.
    • Benefits: hormonal support, antioxidant, and may reduce the risk of cardiovascular diseases.

See also: Sprout Your Seeds, Grains, Beans, Etc ← for maximum nutritional availability!

Tannins

17. Ellagic acid
    • Foods: pomegranates, raspberries, walnuts.
    • Benefits: anti-cancer properties, supports skin health, and reduces inflammation.
18. Proanthocyanidins
    • Foods: cranberries, apples, grapes, dark chocolate.
    • Benefits: supports urinary tract health, reduces inflammation, and improves blood vessel health.

See also: Enjoy Bitter Foods For Your Heart & Brain

Curcuminoids

19. Curcumin
    • Foods: turmeric.
    • Benefits: potent anti-inflammatory, supports joint health, and may reduce the risk of chronic diseases.
    • See also: Why Curcumin (Turmeric) Is Worth Its Weight In Gold

Isoflavones

20. Genistein
    • Foods: soybeans, chickpeas.
    • Benefits: supports bone health, reduces the risk of hormone-related cancers, and promotes heart health.
21. Daidzein
    • Foods: soybeans, legumes.
    • Benefits: hormonal balance, supports bone health, and may help alleviate menopausal symptoms.

See also: What Does “Balance Your Hormones” Even Mean?

Well, that’s a lot of things to remember!

If you want to make it easier for yourself, you can simply make sure to get at least 30 different kinds of plant into your diet per week, and by doing so, statistically, you should cover most of these!

Read more: What’s Your Plant Diversity Score?

Alternatively, for a middle-ground approach of targetting 16 most polyphenol delivering foods, check out this super-dense arrangement:

Mediterranean Diet… In A Pill? ← it’s about plant extracts from 16 specific foods, and the polyphenols they deliver

Enjoy!