High Polyphenols Foods List
High Polyphenols Foods Guide
HIGH POLYPHENOLS FOODS - FRUITS
Apples without skin, apple butter, or applesauce
Apple cider and juice
Apricots
Black- or red currants
Blackberries
Blood oranges
Blueberries
Chokeberries
Cranberries
Dates
Elderberries
Gooseberries
Green apples (with skin)
Kiwi
Lemon
Ligonberries
Limes
Mangoes
Marionberries
Nectarines
Oranges: navel, tangelos, tangerines, etc. (the white pithy stuff is flavonoid-rich)
Peaches
Pears
Plums and prunes (dried plums)
Pomegranates
Quinces
Red or purple grapes
Red apples (with skin)
Raspberries
Rhubarb
Raisins
Strawberries
Sweet or sour cherries
HIGH POLYPHENOLS FOODS - VEGETABLES
Artichokes
Broccoli
Celery (particularly the hearts)
Cherry or grape tomatoes
Corn
Eggplant (aubergine)
Fennel
Garlic
Greens like kale and turnip
Kohlrabi
Leeks
Lovage
Onions
Parsnips
Raw spinach
Red cabbage
Red and yellow onions
Rutabagas
Scallions
Shallots
Small spicy peppers
Sweet potatoes
Watercress
HIGH POLYPHENOLS FOODS - LEGUMES, NUTS, AND SEEDS
Almonds
Cashews
Chick peas
Dried beans—black beans, red kidney beans, pinto beans, black-eyed peas
English peas
Fava beans
Flax seeds
Green peas
Hazelnuts
Lentils
Nut butters
Pecans
Peanuts
Pistachios
Pumpkin seeds
Snap beans
Sunflower seeds
Walnuts
DARK CHOCOLATE - A HIGH POLYPHENOLS FOOD TREAT
For high polyphenol content, choose those with at least 60 percent cacao, preferably 70%. To maximize the high polyphenol food benefit, choose those with high polyphenolic additives – ingredients like currants, raspberries, orange peels, blueberries, and cranberries as opposed to flaked coconut, toffee, or fruit fillings. Consume in moderation and be careful that you stay within your overall daily calorie goals!
HIGH POLYPHENOLS BEVERAGES - RED WINE
Pinot Noir, Egiodola, Syrah, Cabernet Sauvignon, Merlot are high polyphenol beverages. (French wines are only slightly preferred over California varieties due to the aging process.) Red wines contain 10X to 100X the polyphenol levels of White and Rose Wines.
HIGH POLYPHENOLS BEVERAGES - TEA
High polyphenol beverages include brewed green tea, black tea, Oolong tea, green decaf tea, or black decaf tea served hot or cold and flavored with lemon if desirable. Earl Gray, Ceylon, and Darjeeling varieties are also good.
HIGH POLYPHENOLS FOODS - HERBS, SPICES, AND SEASONINGS
Basil
Chives
Cinnamon
Curry
Dill weed
Horseradish
Ketchup
Oregano
Parsley
Red or green capers
Rosemary
Sage
Tarragon
Thyme
Vinegar
LOW POLYPHENOLS FOODS - FRUITS
Avocados
Bananas
Figs
Fruit jellies and jams
Grapefruits
Pineapple
Processed juices (from concentrate) and juice drinks
LOW POLYPHENOLS FOODS - VEGETABLES
Bok Choy
Brussels sprouts
Cooked spinach
Cabbage
Canned tomatoes
Carrots
Cauliflower
Cucumbers
Endive
Fresh tomatoes
Green or red sweet peppers
Mushrooms
Pumpkin
Yellow squash
White potatoes
Zucchini
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