15 Polyphenol-Rich Foods That Will Boost Your Heart Health and Skin

Many studies and health experts highlight the immense benefits of consuming plant-based foods. Each fruit, vegetable and even the smallest herb offers unique flavor, composition and nutritional benefits. Following a simple, balanced diet that includes minimally processed, local and seasonal foods is a straightforward way to achieve good health. Additionally, understanding the components of your food can empower you to make healthy choices. A notable micronutrient found in various plant-based foods is polyphenols.

What are polyphenols and why do we need them?

Polyphenols are beneficial for individuals of all age groups. According to celebrity nutritionist Lavneet Batra, polyphenols can enhance digestion, aid brain function, control blood sugar levels and protect against serious conditions like blood clots, heart disease and some cancers .

Polyphenols rich in antioxidant properties are also helpful for skin health. Several studies have shown that many polyphenols, especially flavonoids, have powerful anti-inflammatory properties and can regulate immunity.

Heart- and skin-health benefits of polyphenols

cardiovascular health: According to a study published in the journal Nutrients, polyphenols such as resveratrol, epigallocatechin gallate (EGCG) and curcumin have been acknowledged for their beneficial effects on heart health, while some have also been shown to be protective in aging.

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Skin Health: According to a study published in the journal Molecules, various polyphenols have also shown efficacy against a variety of skin and hair diseases. Based on their anti-inflammatory and immunomodulatory effects, natural polyphenols are used to treat a variety of skin diseases.

Here are 15 polyphenol-rich foods for your pantry:

Including polyphenol-rich foods in your diet is an excellent way to promote health. Some of the top sources include:

1. green tea
2. Apple
3. Cherry
4. Jamun
5. Eggplant
6. spinach
7. yellow chilli
8. mushroom
9. Onion
10. cocoa powder
11. dark chocolate
12. cloves
13. peppermint
14. Turmeric
15. Hazelnuts

5 Polyphenol-Rich Recipes to Try at Home

Add these simple and delicious recipes to your daily routine to get a polyphenol boost:

1. Fried Mushrooms

Saute mushrooms with garlic, olive oil and a pinch of turmeric, salt and pepper for a quick, delicious and nutrient-packed dish.

2. Berry and Spinach Smoothie

Combine spinach, blueberries, strawberries, bananas, almond milk and chia seeds to make this healthy, antioxidant-rich drink.

3. Dark Chocolate and Walnut Chunks

Mix melted dark chocolate, walnuts, oats, cocoa powder and honey. Shape them into small pieces and let them set in the refrigerator. Enjoy in moderation.

4. Turmeric Ginger Tea

Add turmeric, grated ginger and a pinch of black pepper to water and boil it. For better taste and health benefits, filter and serve with lemon and honey.

5. Amla Chutney

Combine amla with mint, coriander, green chillies and salt to make a spicy, polyphenol-rich chutney.

Choosing polyphenol-rich foods in your daily diet is an easy and delicious way to boost your health.