A principle of the Gene Smart Anti Inflammatory Diet & Exercise Program is to increase polyphenols. This is one of the most delicious aspects of the Gene Smart Program! You can find high polyphenols foods among popular fruits, vegetables, legumes, nuts, seeds, dark chocolate, red wine tea, and even in herbs, spices and seasonings. These rich polyphenols sources represent nature's abundance of great tasting foods; but they have varying levels of polyphenol bioactives that work with our genes to keep us healthy and reduce whole body inflammation. That's why we've created this handy guide to high polyphenols foods.
Click here to download your FREE List of High Polyphenols Food and Low Polyphenol Foods. Use this convenient guide as a reference to make smart choices at the grocery store or when dining out. You may find it helpful to print this list of high polyphenols foods to carry with you or to post on your refrigerator.
Apples without skin, apple butter, or applesauce
Apple cider and juice
Black- or red currants
Green apples (with skin)
Oranges: navel, tangelos, tangerines, etc. (the white pithy stuff is flavonoid-rich)
Plums and prunes (dried plums)
Red or purple grapes
Red apples (with skin)
Sweet or sour cherries
Celery (particularly the hearts)
Cherry or grape tomatoes
Greens like kale and turnip
Red and yellow onions
Small spicy peppers
Dried beans—black beans, red kidney beans, pinto beans, black-eyed peas
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!
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 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.
Red or green capers
Fruit jellies and jams
Processed juices (from concentrate) and juice drinks
Green or red sweet peppers
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