Polyphenol Content
Polyphenols are naturally occurring compounds found in a wide variety of plant-based foods and drinks. They are known for their powerful antioxidant properties and their potential to support overall health, including cardiovascular and metabolic benefits. One of their most intriguing roles is their interaction with the gut bugs. As we absorb only a small proportion of polyphenols, the majority reach the colon, where they are food and nourishment for our gut bugs. Our gut bugs in turn use polyphenols to produce bioactive compounds, such as short-chain fatty acids, which have wide ranging effects and also nurture a balanced and diverse gut bug community. Research suggests that a diet rich in polyphenols enhances the growth of good bugs, reduces inflammation, and strengthens the vital gut wall. Polyphenols are essential allies in maintaining a healthy, thriving gut bug community.
Fruits
| Polyphenol Content (mg/100g) | |
|---|---|
| Blackberries | 260 |
| Blueberries | 240 |
| Strawberries | 235 |
| Raspberries | 215 |
| Plums | 210 |
| Cherries | 200 |
| Apples (with skin) | 180 |
| Grapes (red) | 170 |
| Pomegranates | 160 |
| Oranges | 140 |
Vegetables
| Polyphenol Content (mg/100g) | |
|---|---|
| Artichokes | 260 |
| Red Onions | 240 |
| Spinach | 235 |
| Broccoli | 215 |
| Asparagus | 210 |
| Carrots | 200 |
| Red Cabbage | 180 |
| Kale | 170 |
| Brussels Sprouts | 160 |
| Green Beans | 140 |
Beverages
| Polyphenol Content (mg/100g) | |
|---|---|
| Green Tea | 150 |
| Black Tea | 120 |
| Red Wine | 100 |
| Coffee | 90 |
| Apple Juice | 75 |
| Orange Juice | 70 |
| Pomegranate Juice | 65 |
| Grape Juice | 60 |
| Cranberry Juice | 55 |
| Tomato Juice | 50 |
Spices and Herbs
| Polyphenol Content (mg/100g) | |
|---|---|
| Cloves | 15000 |
| Dried Peppermint | 11000 |
| Star Anise | 5400 |
| Cocoa Powder | 3500 |
| Mexican Oregano | 2300 |
| Celery Seed | 2000 |
| Sage | 1600 |
| Rosemary | 1500 |
| Thyme | 1200 |
| Basil | 1000 |
Nuts and Seeds
| Polyphenol Content (mg/100g) | |
|---|---|
| Chestnuts | 1200 |
| Hazelnuts | 500 |
| Pecans | 495 |
| Almonds | 450 |
| Walnuts | 380 |
| Flaxseeds | 350 |
| Sunflower Seeds | 300 |
| Peanuts | 250 |
| Pistachios | 200 |
| Sesame Seeds | 150 |
Legumes
| Polyphenol Content (mg/100g) | |
|---|---|
| Black Beans | 590 |
| Lentils | 480 |
| Red Kidney Beans | 460 |
| Chickpeas | 400 |
| Soybeans | 380 |
| Pinto Beans | 350 |
| Navy Beans | 300 |
| Green Peas | 250 |
| Lima Beans | 200 |
| Black-eyed Peas | 150 |
Cereals and Grains
| Polyphenol Content (mg/100g) | |
|---|---|
| Sorghum | 360 |
| Barley | 300 |
| Whole Wheat | 250 |
| Oats | 200 |
| Rye | 180 |
| Brown Rice | 150 |
| Quinoa | 120 |
| Millet | 100 |
| Buckwheat | 90 |
| Corn | 80 |
Chocolate and Cocoa Products
| Polyphenol Content (mg/100g) | |
|---|---|
| Cacao Powder | 3500 |
| Dark Chocolate (70%) | 1660 |
| Milk Chocolate | 300 |
| White Chocolate | 100 |
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