The Power of Polyphenols
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Polyphenols are a diverse group of organic compounds found in many plant-based foods, including fruits, vegetables, cereals, nuts, spices, as well as in coffee and tea. They help provide flavor to foods while keeping them fresh for a longer period, and they are often responsible for the color and pigment found in these foods.
Polyphenols provide a wide range of health benefits, including positive effects on the gut microbiome such as increased “good” bacterial growth and diversity in the gut microbiome. This “good” bacteria is important for supporting immune function and serving as a protector against chronic disease.
Beyond gut health, polyphenols enhance anti-inflammation pathways and are protective against metabolic conditions like heart disease and obesity. These compounds also support the improvement of blood pressure, brain function, and blood sugar.
What foods are high in polyphenols?
Polyphenols are found naturally in plant-based foods, including fruits, vegetables, herbs, and spices. Interestingly enough, different colors of fruits and vegetables contain different types of polyphenols. So, remembering to “eat the rainbow” can help ensure you get a wide variety in your diet.
We’ve provided some food examples below based on the color of the food:
Red
Tomatoes, watermelon, red bell peppers, strawberries, cranberries, cherries, red cabbage, red onion, beets, swiss chard
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Orange + Yellow
Carrots, pumpkin, butternut squash, sweet potato, corn, tangerines
Green
Spinach, collard greens, arugula, broccoli, brussels sprouts, green peas
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Blue + Purple
Blueberries, blackberries, grapes, eggplant, plums
White + Brown
Garlic, onion, mushrooms, cauliflower
While more research is needed to fully understand the effects of polyphenols on human health, there is already evidence that consuming polyphenol-rich foods can offer numerous health benefits.
The simplest way to make sure that you're eating enough of these foods is to fill your plate with colors. This will help improve the diversity of the polyphenols, as well as your overall health.