With the pandemic spreading all over the world, people have been struggling to boost their immune systems. There are many supplements and vitamins now available for almost everyone. Many of these contain natural phenol to maintain healthy lifestyle. Polyphenols are micronutrients that occur in plants. There are thousands of various polyphenols, and although they are in plenty of supplements, they are also easy to get from fruits, vegetables, teas, and even spices.
Vegetables
Experts recommend an intake of two to three cups of vegetables daily. Those that have the highest polyphenol content are artichoke, red onion, and spinach.
Cocoa powder
Cocoa powder is a potent source of polyphenol. Although heating and processing reduce this content, it is still one of the best sources. Dark chocolate has more polyphenol content than milk chocolate.
Coffee and tea
Drinking coffee or tea is a great way to add polyphenols to a diet. Although teas such as black, green, and ginger contain fewer polyphenols than coffee, a cup can still add some.
Berries
Berries may be low in calories, but they are rich in vitamin C, fiber, and polyphenols. Elderberries and chokeberries contain the highest amounts of polyphenols. Blueberries, blackberries, raspberries, strawberries, and blackcurrants are also high in polyphenols.
Herbs and spices
Dried herbs and spices have polyphenol contents and are also high in calcium, magnesium, and potassium. Cloves contain the highest among seasonings. Peppermint and star anise are also rich in polyphenols. Oregano, sage, rosemary, celery seed, and thyme are all great sources, too.
Olives
Not only are olives rich in polyphenols, but they also are full of vitamin E and fatty acids. Black olives have more polyphenols than green olives.
Nuts
People add nuts to their diet because of their fiber, protein, and fatty acids. Chestnuts contain the highest amount of polyphenols. Next are hazelnuts and pecans.
Despite being toxic in its pure form, phenol has plenty of health benefits. They are antioxidants that can stop the reaction of free radicals with other molecules in the body. They also have some properties that help prevent cancer. Studies show that polyphenols help strengthens the immune system.
