Anti-inflammatory diets are top of mind for everyone, but one cannot create any meal plan that addresses this issue without polyphenol-rich foods. Polyphenols are naturally occurring plant compounds found in foods such as fruits, vegetables, tea, coffee, herbs, spices, nuts, seeds, and cocoa. They are powerful antioxidants that help reduce inflammation and oxidative stress, improving our overall health.
Sold? We definitely are. The best strategy to get this essential nutrient is to eat a wide variety of colorful plant foods daily, explains registered dietitian and founder of Real Nutrition Amy Shapiro. But if you’re looking to maximize your intake, these foods are some of the richest sources of polyphenols.
- Polyphenols are naturally occurring plant compounds found in foods such as fruits, vegetables, tea, coffee, herbs, spices, nuts, seeds, and cocoa.
- Top sources of polyphenols include berries, dark chocolate, coffee, artichokes, apples, and more.
Berries
Blueberries, blackberries, raspberries, strawberries: Berries are one of the best polyphenol food sources. Expect to find 560 mg of the nutrient in blueberries, 260 mg in blackberries, 235 mg in strawberries, and 215 mg in raspberries, according to Corinna Kalogeropulou, registered dietitian at Mendinground Nutrition. The best part? They’re easy to incorporate into any meal. Eat them in Greek yogurt, in smoothies, on top of oatmeal, in a salad, or by themselves.
Dark Chocolate
Finally, an excuse! Studies show that dark chocolate with 50% to 85% cocoa powder contains 460 to 610 mg of polyphenols. Shapiro recommends adding cocoa powder to smoothies, baked goods, or oatmeal or eating one ounce of a delicious dark chocolate bar.
Coffee
Depending on how you brew your cup of joe, coffee can contain anywhere from 200 to 500 mg of polyphenol per cup, Shapiro says. You can enjoy coffee daily however you prefer; she recommends watching out for added sugar.
Artichokes
Among vegetables, artichokes are one of the richest sources of polyphenols. You can find about 260 mg for every 100 g of artichoke, Shapiro says. “If you don’t like to cook them, you can buy them frozen, canned, or jarred. I simply steam, roast, or add jarred varieties to salads and grain bowls.”
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