Antioxidants and Polyphenols

Polyphenols are natural compounds found in plants that act as antioxidants and support heart health, gut health, brain function, and reduce inflammation. Here’s a breakdown of polyphenol-rich foods by category:

🍇 Fruits (highest sources)

• Berries: blueberries, blackberries, raspberries, strawberries

• Grapes (especially red and purple)

• Apples (particularly the skins)

• Cherries

• Pomegranates

• Plums and prunes

🥦 Vegetables

• Spinach

• Red onions

• Broccoli

• Artichokes

• Kale

🍫 Beverages & Treats

• Green tea, black tea, oolong tea

• Coffee

• Red wine (in moderation)

• Dark chocolate (70%+ cacao)

• Cocoa powder

🌰 Nuts & Seeds

• Walnuts

• Hazelnuts

• Almonds

• Flaxseeds

🌿 Herbs & Spices

• Cloves (very high in polyphenols)

• Star anise

• Peppermint

• Oregano

• Rosemary

• Thyme

🌾 Whole Grains & Legumes

• Whole oats

• Rye

• Black beans

• Kidney beans

• Lentils