Anti-inflammatory diets are currently a major focus for many, as addressing this concern requires incorporating polyphenol-rich foods into meal plans. Polyphenols, which are natural compounds found in plants, are present in foods like fruits, vegetables, tea, coffee, herbs, spices, nuts, seeds, and cocoa. These powerful antioxidants play a role in reducing inflammation and oxidative stress, thereby enhancing overall health.
Convinced? We are too. To obtain these essential nutrients, Amy Shapiro, a registered dietitian and the founder of Real Nutrition, suggests consuming a diverse range of colorful plant foods daily. To further increase your polyphenol intake, here are some of the best food sources to consider.
- Polyphenols are natural compounds found in foods such as fruits, vegetables, tea, coffee, herbs, spices, nuts, seeds, and cocoa.
- Top polyphenol sources include berries, dark chocolate, coffee, artichokes, apples, and more.
Berries
Berries, including blueberries, blackberries, raspberries, and strawberries, are among the top sources of polyphenols. According to registered dietitian Corinna Kalogeropulou from Mendinground Nutrition, blueberries contain 560 mg of polyphenols, blackberries have 260 mg, strawberries offer 235 mg, and raspberries provide 215 mg. These versatile fruits can easily be added to Greek yogurt, smoothies, oatmeal, salads, or enjoyed on their own.
Dark Chocolate
At last, a reason to indulge! Research indicates that dark chocolate with 50% to 85% cocoa powder has 460 to 610 mg of polyphenols. Shapiro suggests incorporating cocoa powder into smoothies, baked goods, or oatmeal or enjoying an ounce of dark chocolate as a treat.
Coffee
Depending on the brewing method, coffee can provide anywhere from 200 to 500 mg of polyphenols per cup, according to Shapiro. Enjoying a daily cup of coffee is encouraged, but she advises being mindful of added sugars.
Artichokes
Among vegetables, artichokes stand out as a rich source of polyphenols, offering around 260 mg per 100 g, as noted by Shapiro. If cooking them is not preferred, they can be purchased frozen, canned, or jarred. Shapiro recommends steaming, roasting, or adding jarred artichokes to salads and grain bowls for a nutritional boost.
