Flourish Health & Wellbeing eMag - Latest Edition - Flipbook - Page 39
Everyday sources of polyphenols
The positive news is that polyphenols are found
in many everyday foods that are easy to include
in a regular diet. Common sources include:
• Berries (blueberries, strawberries, raspberries)
• Apples and pears (especially with skin on)
• Tea and coffee
• Dark chocolate (higher cocoa content)
• Red grapes
• Onions, spinach, kale, and broccoli
• Nuts such as walnuts and almonds
• Herbs and spices such as oregano, cinnamon,
turmeric, and cloves
A key point is that different foods contain
different types of polyphenols, so variety
is essential.
Practical ways to increase intake
Increasing polyphenols does not require major
dietary changes. Small, consistent habits are
often enough to make a difference:
• Add berries or fruit to breakfast cereals
or yoghurt
• Include vegetables at both lunch and dinner
• Swap re昀椀ned snacks for nuts and fruit
• Drink tea or coffee without excessive sugar
• Use herbs and spices generously in cooking
• Choose whole grains instead of re昀椀ned grains
These changes also increase 昀椀bre intake,
which works alongside polyphenols to support
gut health. It is important to emphasise that
polyphenols are not a magic solution. Instead,
they are one part of a broader dietary pattern
that supports health.
The strongest evidence for long-term wellbeing
continues to support plant-rich dietary patterns
such as the Mediterranean-style diet. These
diets are naturally high in polyphenols, 昀椀bre,
and healthy fats, and are consistently associated
with reduced risk of chronic disease.
