Скачать или смотреть High Polyphenol Foods – For Antioxidant & Anti-Inflammatory Power

Polyphenols are plant compounds with powerful antioxidant and anti-inflammatory effects. They help protect cells, support heart and brain health, improve blood sugar control, and may even promote longevity.
Here are the richest natural sources of polyphenols to include in your diet:

🍇 1. Berries–Blueberries, Strawberries, Raspberries
Rich in anthocyanins, linked to brain protection and cardiovascular health
Blueberries may improve memory and reduce age-related decline

✅ Eat fresh or frozen berries daily (½–1 cup)
❌ Avoid sugary syrups or processed fruit snacks

🍫 2. Dark Chocolate (70%+ cocoa)
High in flavanols, especially epicatechin, supporting blood flow and brain function
Antioxidant capacity rivals blueberries and green tea

✅ 1–2 squares (10–15 g) per day
❌ Milk chocolate = low polyphenols, high sugar

☕ 3. Coffee
One of the top sources of polyphenols in the average diet
Contains chlorogenic acid, beneficial for blood sugar and brain health

✅ Enjoy 1–3 cups per day (black or lightly sweetened)
❌ Skip sugary creamers and artificial flavors

🍵 4. Green & Black Tea
Green tea = catechins, especially EGCG (protects neurons)
Black tea = theaflavins, supporting heart health and cholesterol

✅ Brew 1–3 cups daily
❌ Avoid bottled teas with added sugar

🌰 5. Nuts – Especially Walnuts, Pecans, Hazelnuts
Provide ellagic acid, flavonoids, and resveratrol
Support anti-aging, metabolic health, and brain performance

✅ Small handful daily (raw or dry roasted)
❌ Watch portion sizes—high in calories

🥦 6. Vegetables – Red Onions, Spinach, Broccoli, Artichokes
Contain quercetin, kaempferol, and other polyphenols
Onions are one of the highest veggie sources

✅ Use raw onions in salads or cooked into dishes
❌ Don’t overcook cruciferous veggies—light steaming is best

🍇 7. Red Grapes & Red Wine (in moderation)
High in resveratrol and other flavonoids
May benefit heart health and aging when consumed sensibly

✅ 1 small glass (women) or 2 (men) a few times per week
❌ Not for everyone—avoid if sensitive to alcohol or medications

💡 Bonus Tip:
To maximize polyphenol benefits:

✅ Eat a rainbow of plant-based foods daily
✅ Combine with healthy fats (olive oil, nuts) for better absorption
✅ Rotate sources — variety matters more than quantity
❌ Don’t rely on supplements alone — real food works best