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7 Foods with Polyphenols – Why You Should Care

It’s the heavenly trio of perfect indulgence: red wine, dark chocolate, and matcha. You’ve heard that you can eat them guilt-free, with happy headlines announcing that they can fight cancer, diabetes, and a slew of other health issues. But what’s the real story behind those headlines? Tropika Club finds out more about why you should care about polyphenols and the 7 foods that are rich with it. 

Polyphenols: What you need to know

You can find polyphenols in some plant-based foods. As micronutrients, they are loaded with antioxidants. Like brown rice, they can help absorb free radicals and reduces stress on the body. That’s how they lay their claim on a whole bunch of health benefits:

  • Protect against heart diseases 
  • Protect against neurodegenerative diseases 
  • Fight inflammations that can cause rheumatoid arthritis and inflammatory bowel disease 
  • Help treat indigestion 
  • Provide support in weight management issues 
  • Prevent cancer and Type 2 Diabetes 

Finally, delicious foods that’s good for you 

flat lay photography of eight coffee latte in mugs on round table

1. Coffee

You can still keep your morning coffee ritual. Coffee is abundant with one form of polyphenols: chlorogenic acids. This form of polyphenols could help prevent Parkinson’s disease and Type 2 Diabetes. Maybe coffee addiction isn’t a problem after all.

2. Green Tea
green powder in white bowl

2. Green Tea

Tea lovers, rejoice! Green tea (and by extension, matcha), are rich with polyphenols as well. The polyphenols come in a specific form – flavonoids – and they make up around one-third of the dry weight of green tea. Some research has shown that flavonoids could help lower blood pressure, as well as the risk of cancer.

selective focus photography of blueberry

3. Blueberries

Actually, most berries do contain a good dose of polyphenols. But blueberries have more than twice as much. The polyphenols in blueberries have been discovered to reduce inflammations in our body

person pouring wine on clear wine glass

4. Red Wine

Time to pour yourself a glass. The high number of polyphenols in red wine contributes to its high antioxidant count. Resveratrol, the polyphenols in red wine could help protect blood vessels by increasing the level “good” cholesterols in your body – the high-density lipoprotein (HDL) cholesterols. If you don’t drink, simply drinking grape juice and eating grapes works the same too! 

chocolate bar and powder in bowl

5. Dark Chocolate

Just like green tea, dark chocolates are rich in flavonoids as well. Since dark chocolate comes from cocoa powder, you might wonder if normal milk chocolate has flavonoids as well. They do, but not as concentrated since milk chocolate has less cocoa powder to make way for other ingredients. 

brown nuts

6. Nuts

Nuts have always been known as a powerhouse food because of its high nutritional value. Whether roasted or not, nuts are abundant with polyphenols as well. Out of the variety of nuts, pecans and hazelnuts have the highest number of polyphenols. So maybe you won’t have to feel so guilty when you order hazelnut milk tea or pecan pie on Grab anymore. 

clear glass cruet bottle

7. Extra Virgin Olive Oil 

We say extra virgin olive oil because it’s the least processed variety of olive oil, so it has the highest quantity of polyphenols in olive oils. So drizzle to your heart’s content when you’re making your salad or Aglio olio! 


A Culinary Cut Above: Fast Cooking Tips

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Terence is Tropika Club Magazine's deputy editor who loves learning about animals and their behavior. He is also an anthropologist, so he is very interested in how different cultures interact with animals. He has worked in the publishing industry for over 10 years, and have been lucky enough to work with some amazing authors and editors.