9 Polyphenol-Rich Foods (and Drinks)—Plus Healthy Ways to Eat More of Them

Often when considering the nutritional value of a certain food, we immediately turn our attention to what macronutrients (carbohydrates, fat, and protein) and micronutrients (those we need in smaller quantities, such as vitamins and minerals) it contains. But when it comes to plant foods, their nutrition goes even deeper—much deeper—mainly because plant foods are rich in polyphenols. What are polyphenols, and why are they so good for us? Where can you find them? Read all about it here.

What are polyphenols?

Polyphenols—also commonly called plant compounds, phytochemicals, phenolic compounds, and plant chemicals—are a class of compounds only found in plant-based foods. 

Polyphenols are technically considered micronutrients, and there are an astounding 8,000 known polyphenols (so far). Because of this, they’re broken down into classes and subclasses based on their chemical structures. Generally, polyphenols are categorized into two main classes: flavonoids, the most abundant in the diet, and non-flavonoids, encompassing phenolic acids, lignans, and stilbenes. 

Within these classes are subclasses, including flavonols, anthocyanidins, and isoflavones. Then even within these subclasses, you’ll find individual plant compounds like quercetin, kaempferol, resveratrol, catechins, tannins, and ferulic acid. 

Note: While carotenoids like lutein, zeaxanthin, beta-carotene, and lycopene are plant chemicals and typically grouped into similar discussions, they’re technically plant pigments, and not polyphenols, so won’t be included here.

The Health Benefits of Polyphenols

Don't let all this science talk intimidate you—you don’t need a degree in biochemistry to understand just how good polyphenols are for your health.

All polyphenols are powerful antioxidants.

Every phytochemical will serve as an antioxidant in the body, offering powerful anti-inflammatory benefits and targeting free radicals. Free radicals are oxidative (hence polyphenols being antioxidants) molecules that are the root cause of so many ailments we experience throughout life. These can range anywhere from aging-related concerns, like stubborn wrinkles and loss of eyesight acuity, to serious disease and medical conditions, like cancer, heart disease, neurodegenerative conditions, diabetes, and more.

They're anti-inflammatory and help prevent and protect against disease.

Beyond their antioxidant power, polyphenols have been well-researched in relation to almost every health concern you can think of. Studies have shown plant compounds to be associated with improved eye, oral, and gut health. Plus, evidence also hints that these powerful plant chemicals are effective in the prevention and treatment of cancer, diabetes, and heart, liver, kidney, and neurodegenerative diseases. You really can’t go wrong with these magical, often-forgotten, micronutrients.

How many polyphenols do you need per day?

Consuming one to two grams of polyphenols per day is ideal to help prevent chronic illness. But who wants another number to keep track of every day? Every single plant-based food will contain at least some amount of plant compounds, so you don’t have to worry too much about choosing the perfect phytonutrient-rich food. As long as you’re consuming several sources of plant-based foods per day, including some particularly polyphenol-rich foods (see below), you should be good to go.

Foods Rich in Polyphenols