The foods richest in polyphenols!

Verified on 20/08/2023 by PasseportSanté
Les aliments les plus riches en polyphénols !

Polyphenols have numerous health benefits. In addition to their antioxidant and anti-inflammatory virtues, they are known to limit the risk of chronic disease. Let’s take a closer look at this family of molecules, which we urgently need to include on our plates!

Nutrients belonging to the antioxidant family, polyphenols are molecules found in several food categories. They are characterized by a complex assembly of phenols, a molecular group composed of phenolic acids, flavonols, stilbenes, lignans, anthocyanidins, isoflavones, catechins and resveratrol. These nutrients enable the body to fight free radicals and protect cells from aging and diseases such as cancer, as well as certain cardiovascular, inflammatory and neurodegenerative pathologies. So which foods should you choose to fill up on polyphenols every day? We tell you all about it!


Eating vegetables is essential to ensure a good intake of polyphenols. Those that contain the most are green vegetables (spinach, kale, Brussels sprouts, broccoli), carrots, onions and shallots, as well as sun vegetables (peppers, tomatoes, chard), although the best source of polyphenols is artichoke hearts!

The fruits

Fruits are also particularly rich in polyphenols! Red fruits are the best choice, especially blackberries, pomegranates, raspberries, cherries and strawberries. The star of red fruits? Blackcurrants! Thanks to their high vitamin content (B, C), apples are also among the fruits richest in polyphenols, as are summer fruits such as apricots and peaches, which have been shown to help prevent cardiovascular disease. Last but not least, the persimmon is the champion of polyphenols!

Other foods

In addition to fruit and vegetables, you can fill up on polyphenols by eating legumes and wholegrain cereals (black beans, white beans, lentils, soy), as well as certain spices and herbs (parsley, basil, spearmint, cinnamon, cloves, marjoram, oregano). Good to know: dark chocolate is also an excellent source of polyphenols. But beware: this is chocolate with a high cocoa content! Last but not least, we recommend you consume oleaginous fruits (almonds, hazelnuts, walnuts) and certain beverages (tea, coffee, red wine – in moderation, of course).