Polyphenols are micronutrients that we get through certain plant-based foods.
They’re packed with antioxidants and potential health benefits.
It’s thought that polyphenols can improve or help treat digestion issues,
weight management difficulties, diabetes, neurodegenerative disease, and cardiovascular diseases.
Polyphenols may have several unwanted side effects, however.
The most common side effect with the strongest scientific evidence
is the potential for polyphenols to interfere with or limit iron absorption.
Adverse effects of polyphenols have been evaluated primarily in experimental studies.
It is known, for example, that certain polyphenols may have carcinogenic/genotoxic effects
or may interfere with thyroid hormone biosynthesis.
Isoflavones are of particular interest because of their estrogenic activity,
for which beneficial as well as detrimental effects have been observed.
De plus, la consommation de polyphénols inhibe l’absorption du fer non hémique
and may lead to iron depletion in populations with marginal iron stores.
Cloves:
cloves, with 15,188 mg polyphenols per 100 g
dried peppermint, with 11,960 mg polyphenols
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Cocoa powder and dark chocolate:
cocoa powder, with 3,448 mg polyphenols (per 100 g of the powder)
dark chocolate, with 1,664 mg polyphenols
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Soy:
soy flour, with 466 mg polyphenols
soy tempeh, with 148 mg polyphenols
soy yogurt, with 84 mg polyphenols
tofu, with 42 mg polyphenols
soybean sprouts(soia încolțită), with 15 mg polyphenols
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Nuts:
Nuts high in polyphenols include:
hazelnuts(alune de padure), with 495 mg polyphenols
pecans(asemanatoare cu nucile), with 493 mg polyphenols
almonds(amandes), with 187 mg polyphenols
walnuts(nuci), with 28 mg polyphenols
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Black beans and white beans:
Black beans, with 59 mg per 100 g,
and white, with 51 mg per 100 g
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Vegetables:
artichokes, with 260 mg polyphenols
chicory, with 166–235 mg polyphenols
red onions, with 168 mg polyphenols
spinach, with 119 mg polyphenols
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Black and green tea:
Black tea, with 102 mg polyphenols (per 100 milliliters),
and green tea has 89 mg polyphenols
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Wine:
Red wine has a total of 101 mg polyphenols per 100 mL
Rosé and white wine, with 10 mg polyphenols per 100 mL
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Berries:
highbush blueberries(Fr=myrtilles)(afine mari), with 560 mg polyphenols
blackberries(mure), with 260 mg polyphenols
strawberries(căpșuni), with 235 mg polyphenols
red raspberries(zmeură roșie), with 215 mg polyphenols
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healthline.com/health/polyphenols-foods