Anti-inflammatory diet: Harnessing the power of polyphenols from natural foods
However, nutritionists affirm that no anti-inflammatory diet can be complete without polyphenol-rich foods.
These are natural plant compounds found in fruits, vegetables, tea, coffee, and spices. They act as powerful antioxidants, helping to reduce inflammation, prevent oxidative stress, and improve overall health.
Below are the richest sources of polyphenols that you should include in your diet:
1. Berries
Blueberries, raspberries, and strawberries are champions when it comes to polyphenols. According to experts, 100g of blueberries can contain up to 560 mg of polyphenols, and strawberries contain 235 mg. You can easily add them to yogurt, smoothies, oatmeal, or salads.
2. Dark chocolate
Good news for those with a sweet tooth: studies show that dark chocolate with 50% to 85% cocoa content contains around 460–610 mg of polyphenols. You can add cocoa powder to smoothies or enjoy a small piece of pure dark chocolate every day.
3. Coffee
Depending on the brewing method, a cup of coffee can contain anywhere from 200 to 500 mg of polyphenols. Expert Shapiro recommends enjoying pure coffee and minimizing added sugar for the best health benefits.
4. Artichoke
In the vegetable world, artichokes lead in polyphenol content with about 260 mg per 100g. If you do not have time to prepare fresh ones, you can use canned or frozen artichokes for steaming, roasting, or tossing in salads.
5. Apples
Whether eaten raw, cooked, or puréed, apples still provide about 136 mg of polyphenols per 100g. A tip from experts: eat the peel as well to absorb the highest amount of polyphenols.
6. Nuts and seeds
On average, every 100g of nuts contains between 300 - 500 mg of polyphenols. Just a small handful a day eaten with yogurt or added to cereal provides your body with a significant amount of antioxidants.
7. Herbs and spices
This is an extremely concentrated source of polyphenols, containing up to thousands of milligrams per 100g. Adding herbs and spices to dishes not only enhances flavor but is also the simplest way to boost the anti-inflammatory power of your meals.