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High Polyphenols Foods

High Polyphenols Foods List

Know Your High Polyphenols Foods & Polyphenols Sources

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.

High Polyphenol Foods List

FREE Downloadable Guide to

High Polyphenols Foods & Polyphenols Sources!

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.

 

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

Learn More about the Benefits of High Polyphenols Foods

For more information on the benefits of polyphenols and selecting foods that rank high on the polyphenols foods list, visit our section on polyphenol foods benefits.

 

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