How to Increase Your Intake of Polyphenol Antioxidants

Antioxidants that naturally occur in plants play a key role to defend them against insects, like pests. Eating the right food is the key to improve intake of polyphenol antioxidants.

These antioxidants protect us from free radical damage, provide anti-aging benefits, display anti-inflammatory properties, are cancer-fighting, and moreover, show antipathogenic activity. With so many health benefits, increasing their intake can work wonders to improve the quality of life and longevity.

Polyphenols, such as quercetin, resveratrol, catechins (belonging to the family of flavonoids), and butein are naturally present in a variety of foods. Polyphenol antioxidants can also be obtained through supplements. However, supplemental intake of antioxidants is unnecessary if your everyday meals contain natural sources of antioxidants.

Given in this Story are some foods that contain high amounts of polyphenol antioxidants that you can consume every day to improve or increase your intake of these antioxidants.

Adding fresh fruits to your diet can also contribute to boost intake of polyphenol antioxidants. Brightly-colored fruits display antioxidant activity of polyphenols. The richer the color of fruit, the higher will be its antioxidant capacity.

The deep red color of pomegranates and strawberries, deep blue color of blueberries, purplish-black color of blackberries, and reddish-orange color of guavas is due to the presence of polyphenols. Every 100 grams of these fruits can provide as much as 200-300 mg of polyphenols.

Other fruits that deliver a great deal of polyphenols include oranges, raisins, red grapes, cranberries, cherries, raspberries, dried plums, and prunes.

Polyphenols found aplenty in green vegetables are responsible for giving them their green color. So 'go green', when it comes to boosting your polyphenolic content. Green vegetables, like artichoke, kohlrabi, spinach, kale, turnip, lettuce, broccoli, watercress, and zucchini are some of the richest sources of polyphenol antioxidants. Other vegetables that have high concentration of polyphenols are eggplant, red cabbage, sweet potatoes, and onions.

Some beverages are also incredible sources of polyphenols. For instance, black tea and green tea are well-known for their high polyphenol levels. A 200 ml cup of green tea contains around 266 mg of polyphenols, which is more than a serving of broccoli.

On the other hand, a cup of black tea can load you with a whopping 233 mg of polyphenols. Considering their high polyphenol content, drinking these 'super-healthy' beverages every day can go a long way in maintaining your overall well-being.

Herbs are also one of the top sources of polyphenol antioxidants. Basil, cinnamon, thyme, curry, and oregano are some herbs that deserve a lot of attention for their high antioxidant value. Apart from adding a spicy flavor, these herbs also impart antioxidant properties to your dish.

Moreover, these herbs are well-known for their antibacterial and antiviral activity. So, sprinkling any of these herbs in a powdered form into your cooked dishes can provide a host of health benefits.

Eating dark chocolate is a healthy way to satisfy your sweet tooth. The growing popularity of dark chocolate among health-conscious consumers has been attributed to its high antioxidant properties. The cocoa powder in dark chocolate packs a powerful antioxidant punch.

It is rich in flavonols (polyphenolic compounds), thereby making dark chocolate one of the top contenders for high antioxidant levels. So, occasionally indulging in dark chocolate can certainly help to increase your intake of polyphenol antioxidants.

Red wine is the only alcoholic beverage that can boast of high antioxidant potentials. When taken in moderation, red wine, due to its polyphenolic content, provides health benefits to the heart. In fact, the antioxidant capacity of red wine outperforms that of acai berry juice. A glass of red wine during dinner can be an excellent source of polyphenols.

Walnuts are powerhouses of dietary polyphenols. A handful of walnuts contains antioxidative polyphenols in significant amounts. So, whether you have roasted or raw walnuts, they pack a healthy punch. Another nut that stands out for its high polyphenol content are pecans.

Munching on these antioxidant-rich nuts can certainly provide you with a healthy dose of polyphenols. Research also shows that polyphenols in nuts provide heart-protective effects. Well, just another reason to go nuts.

Among the different seafood, fish wins hands down for its high polyphenolic content. The pink color of salmon is due to the presence of polyphenols. The antioxidant levels vary in different types of fish, but the wild Alaskan salmon displays high antioxidant activity levels.

The goodness of beans lies in its antioxidant properties. Polyphenols are present in canned beans, but if you are looking for a high antioxidant dose, eating red beans is the best bet. A bowl of red beans is jam-packed with phenolic compounds.

Apart from red beans, high antioxidant capacity is also found in black beans. Darker the beans, more will be its antioxidant levels. Hence, the dark-red kidney beans tend to have higher antioxidant levels than white beans.

Employing healthy cooking methods is important to prevent antioxidant loss from foods. Excessive heating or frying can rob the food of its nutrients, and then the purpose of including it in the diet is lost. As far as vegetables are concerned, eating them raw, in the form of salads, works to retain their nutritional profile and boost antioxidant intake.

However, in case you are not comfortable including raw vegetables in your diet, steaming is recommended as it helps protect their antioxidant capabilities. For cooking fish, you may grill, poach, roast, or bake it.

Also, for a healthy living, using the right cooking oil is necessary. Even the healthiest of foods would fail to provide any nutrition if it is cooked in hydrogenated oil. So, use extra virgin olive oil or Canola oil as they are good sources of healthy fats, and impart better flavor and taste to any dish.

Disclaimer: The information provided in this Story is solely for educating the reader. It is not intended to be a substitute for the advice of a medical professional.