Grocery Shopping Essentials: Incorporating High-Polyphenol Foods

Essential Polyphenol-Rich Foods for Your Shopping Cart

In the vast world of nutrition, a certain class of compounds has been gaining attention for their potential health benefits - polyphenols. These plant-based chemicals are found in a variety of foods, including fruits, vegetables, herbs, spices, teas, cocoa, and wine.

Polyphenols are known for their antioxidant and anti-inflammatory properties, which can help protect human health. One popular food rich in polyphenols is extra virgin olive oil (EVOO). A study comparing EVOO to regular olive oil and corn oil found that EVOO's polyphenol content may help reduce "bad" cholesterol levels and significantly decrease inflammatory markers.

Dark chocolate is another delightful source of polyphenols, containing about 460 to 610 mg per 50 gram serving. Apples, too, contain polyphenols, with 10 to 500 milligrams (mg) in a serving (200 grams). Epidemiological studies have linked apple consumption with reduced risk of certain cancers, heart disease, asthma, and diabetes.

If you're a fan of nuts, you'll be pleased to know that walnuts have very high concentrations of polyphenols, with about 1,591 mg per 100 gram serving. Beans are also a great source of polyphenols, containing 70 to 110 mg of monomeric polyphenols in a 200 mg serving. In addition to being a rich source of nutrients like protein and fiber, they may help keep blood sugar levels under control.

For those who enjoy a cup of tea, both green and black tea are beneficial for heart health and reducing LDL cholesterol and triglyceride levels. Green tea contains about 20 to 160 mg of monomeric flavanols per 200 milliliter (mL) serving, and black tea contains about 12 to 100 mg.

Soybeans are full of isoflavones, a type of flavonoid, with 40 to 180 mg of polyphenols in a 200 mg serving. They are believed to reduce inflammation and may help keep blood sugar levels under control.

Asparagus contains flavonoids like quercetin, which is believed to help prevent certain types of cancer. The Vitalin variety of asparagus has about 35 mg of quercetin in a 100 gram serving. In animal studies, quercetin has demonstrated beneficial effects in prevention and delayed progression of lung cancer.

Foods rich in polyphenols are safe to eat for most people, but high-dose polyphenol supplements can potentially cause harm, including damage to the liver and kidneys, inhibiting thyroid function, acting as anti-nutrients, potential medication interactions, and potential carcinogenic effects.

Lastly, let's not forget about red wine, which contains resveratrol, effective in helping manage and prevent diabetes and potentially helping to treat cardiovascular disease. A 100 mL serving contains about 20 to 35 mg of polyphenols.

Polyphenol-rich supplements are derived from plants such as saffron, grape, apple, green olive, pomegranate, green tea, grapefruit, and blueberry, which all provide concentrated polyphenol extracts. Blueberries, in particular, contain 200 to 220 mg of hydroxycinnamic acids and 500 mg of anthocyanins per 100 grams. The polyphenols in blueberries can help protect the nervous system from damage and may enhance cognitive functioning and help prevent cardiovascular disease.

Cocoa is one of the top sources of polyphenols in the food kingdom, and cinnamon, with its ability to slow down the process of digestion and halt blood sugar spikes, is also a noteworthy mention. Lastly, spinach offers a lot in the health benefits department, but its polyphenols may specifically help to lower cholesterol and battle inflammation throughout the body.

In conclusion, incorporating foods rich in polyphenols into your diet can provide numerous health benefits, from reducing the risk of certain diseases to improving heart health and cognitive function. However, it's important to remember that high-dose polyphenol supplements may pose risks, so it's always best to consult with a healthcare professional before making significant changes to your diet or supplement regimen.