High Polyphenols Foods

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
• Pumpkins
• 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