Natural Foods High In Polyphenols
Polyphenols are natural compounds found in many plant-based foods. They are known for their antioxidant properties and are one of the reasons food and fruits high in polyphenols like olives, berries, dark chocolate, herbs, spices, tea, and coffee are often linked with healthy eating
When we eat polyphenol rich foods, they may support our body’s natural wellness functions, especially when they are part of a balanced diet.
Foods High in Polyphenols Ranked by Levels:
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As you can see, cloves are extremely high in polyphenols, but they are usually eaten in very small amounts. Food and fruits high in polyphenols that are rich in antioxidants like olives, berries, coffee, tea, and dark chocolate are more common daily sources.
Why Are Polyphenols Important?
Polyphenols are often studied because they may support several areas of health and wellness. They are not a cure or treatment for disease, but they can be a valuable part of a healthy lifestyle.
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They may support heart health:
Polyphenol rich foods may help support the health of the endothelium, which is the inner lining of the blood vessels for smooth blood flow.
Some studies also suggest that diets rich in whole polyphenol-containing foods and fruits high in polyphenols may help support healthy blood pressure levels.
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They may support brain health:
Long-term intake of polyphenol-rich foods has been studied for its possible connection to memory and cognitive function.
Foods like berries, olive oil, coffee, tea, and dark chocolate are often included in research around brain-supportive diets.
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They may support gut health:
Polyphenols interact with gut bacteria. In the digestive system, gut bacteria help break down polyphenols into smaller compounds that the body can use more easily.
Polyphenols may also act in a prebiotic-like way, meaning they can help support the growth of beneficial gut bacteria.
How Are Polyphenols Preserved in Foods?
Polyphenols can be sensitive to heat, water, and long cooking times. This means the way polyphenol rich foods are prepared can affect how many polyphenols remain by the time you eat it.
According to data from the Phenol-Explorer Database, domestic cooking can lead to a polyphenol loss of roughly 30% to 55%, depending on the food and cooking method.
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The more heat, water, and time used, the more polyphenols may be lost.
Extra virgin olive oil is one of the most well-known sources of polyphenols. These compounds help give high-quality olive oil its signature bitter and peppery taste.
That peppery feeling in the throat is not a flaw. In many cases, it is a sign of naturally occurring polyphenols.
However, polyphenol rich foods are sensitive to heat. This is why premium extra virgin olive oil is usually made through cold pressing.
Cold pressing helps preserve:
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Natural polyphenols
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Antioxidants
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Aroma
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Flavour
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Nutritional quality
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Low acidity levels
Heating olive paste can make oil extraction easier and increase yield, but it may reduce some of the delicate compounds that make extra virgin olive oil valuable.
Cold pressing requires sacrificing a higher volume of high polyphenol olive oil to guarantee a premium, chemically unrefined, and nutrient-dense product.
Mazara Acebuche olive oil is made from Acebuche high polyphenol olive oil, also known as wild olives.
Mazara Acebuche olive oil is hand picked and cold pressed to help preserve its natural polyphenol levels, flavor, and low acidity.
