What are Polyphenols?

Polyphenols, previously known as tannins are a large class of chemical compounds found in a variety of plants. The polyphenol component adds astringency and bite to certain plant foods. Think about when your black tea has become too strong or that red white that made the back of your throat squeeze a little. This effect is a defence plants have against attack by insects and hungry animals as well as gives plants their brilliant bright colours.

Most of our well known antioxidants in superfoods have these polyphenols to thank for their actions, neutralising free radicals, reducing inflammation and combating cell damage, providing us with longevity and vitality for many years to come. Studies have shown that a diet high in polyphenols has been found to reduce mortality rates by 30% in older adults (Source).

Used in the treatment of:

  • Irritable Bowl Syndrome
  • Type 2 Diabetes
  • Cardiovascular diseases
  • Gut health
  • Obesity
  • Inflammation

Recommended Daily Intake

Unlike other components of food such as calcium, protein, and vitamin D, there is no specific Recommended Daily Intake (RDI) of polyphenols at this stage. Experts instead recommend 5 serves of vegetables and 3 fruits per day, however this doesn’t highlight the need for them to be rich in polyphenols. Other experts suggest you “eat one of each colour per day” something green, something purple, something red etc.

 

Food Sources of Polyphenols

  • Vegetables
    • Asparagus
    • Broccoli
    • Capsicums
    • Onions
    • Radishes
    • Spinach
    • Tomatoes

 

  • Fruits
    • Apples
    • Blackberries
    • Blackcurrants
    • Black grapes
    • Blueberries
    • Cherries
    • Goji berries
    • Grapefruit
    • Plums
    • Pomegranate
    • Prunes
    • Raspberries
    • Strawberries

 

  • Drinks
    • Filtered coffee
    • Green tea
    • Peppermint tea
    • Red wine

 

  • Herbs and spices
    • Basil
    • Capers
    • Cinnamon
    • Cumin
    • Ginger
    • Olives
    • Oregano
    • Rosemary
    • Sage
    • Thyme
  • Others:
    • Black beans
    • Cacao powder
    • Flaxseed
    • Hazelnuts
    • Oats
    • Pecans
    • Rye flour
    • White beans

Need to Increase Your Polyphenol Intake?

Book in with Carly to get tailored nutritional, herbal and lifestyle treatment 

Learn about what Naturopathy can do for your Health and Wellbeing