She Strengthens

Unlock the Power of Polyphenols: Boost Your Health with These 12 Foods

Polyphenols are a class of naturally occurring chemicals found in plants, including fruits, vegetables, herbs, and spices. These powerful compounds protect plants from threats like UV radiation and insects, and they also offer numerous health benefits to humans. With their antioxidant and anti-inflammatory properties, polyphenols can help shield against chronic diseases like heart disease, cancer, and diabetes.

Start Snacking on These Polyphenol-Rich Foods

1. Apples: With 10-500mg of polyphenols per serving, apples are a tasty way to boost your antioxidant intake. Enjoy them raw, with the skin on, to reap the most benefits.

2. Blueberries: These tiny berries pack a big punch, containing 200-220mg of hydroxycinnamic acids and 500mg of anthocyanins per 100g serving. Add them to oatmeal, yogurt, or blend into a smoothie.

3. Black and Green Tea: Both varieties contain 20-160mg of monomeric flavanols per 200mL serving. Enjoy hot or iced, and reap the benefits of heart health and reduced LDL cholesterol.

4. Beans: With 70-110mg of monomeric polyphenols per 200g serving, beans are a nutrient-dense snack. Add them to salads, burgers, or mash into a dip.

5. Soybeans: Rich in isoflavones, soybeans contain 40-180mg of polyphenols per 200g serving. Opt for minimally processed options like edamame, organic tofu, or tempeh.

6. Red Wine: Resveratrol, found in red wine, has been shown to help manage diabetes and cardiovascular disease. Enjoy in moderation, with 20-35mg of polyphenols per 100mL serving.

7. Asparagus: This veggie is packed with flavonoids like quercetin, which may help prevent certain cancers. Grill, roast, or add to omelets for a nutritious boost.

8. Extra Virgin Olive Oil: With 50-1000mg of polyphenols per kilogram, EVOO is a Mediterranean diet staple. Use in salad dressings, as a finishing oil, or for sautéing.

9. Spinach: This leafy green is rich in antioxidants and polyphenols, which may help lower cholesterol and battle inflammation. Add to smoothies, salads, or use as a nutritious base.

10. Walnuts: With 1591mg of polyphenols per 100g serving, walnuts are a crunchy snack rich in essential fatty acids and antioxidants. Enjoy as is, or blend into a delicious butter.

11. Cocoa and Dark Chocolate: Cocoa is one of the top sources of polyphenols, with 460-610mg per 50g serving. Opt for dark chocolate with at least 70% cacao content for a sweet treat.

12. Cinnamon: This spice slows digestion, halts blood sugar spikes, and may reduce blood sugar levels in patients with type 2 diabetes. Sprinkle on toast, oatmeal, or add to coffee for a flavorful boost.

Polyphenol Risks and Side Effects

While foods rich in polyphenols are generally safe, supplements can pose risks. High-dose polyphenol supplements may cause liver and kidney damage, inhibit thyroid function, or interact with medications. Always consult with a healthcare provider before adding supplements to your routine.