0
en
US
X
× SuperSmart Learn by health topic New articles Popular articles Visit our shop My account Smart Prescription Blog Loyalty scheme Language: English
Anti-ageing Advice

Indispensable: the 12 fruits and vegetables with the highest polyphenol content

The polyphenol content of fruits and vegetables is one of the main reasons these foods are so good for our health. But which contain the most? And can you guess which one takes the no. 1 spot?
Basket of foods rich in antioxidant polyphenols
Discover which fruits and vegetables have the highest polyphenol content.
Rédaction Supersmart.
2020-12-29Comments (0)

What exactly are polyphenols?

Polyphenols are organic molecules that exist in the plant kingdom. As their name suggests, these compounds are distinct in having several phenol groups.

Polyphenols thus include simple phenols, coumarins, flavonoids, anthocyanins, lignans...

Several studies have shown that these antioxidant phytonutrients are responsible for many of the health benefits offered by fruits and vegetables.

One French research team has measured the polyphenol concentration of a wide range of common foods (1). Let’s take a look, in ascending order, at the fruits and vegetables with the highest polyphenol content.

Number 12: broccoli

Broccoli, a vegetable of the Brassicaceae cabbage family, contains fibre, carbohydrates, sulphur, potassium, vitamin C...

It also boasts a significant amount of polyphenols, with 98.9mg of GAE/100g (total polyphenols). GAE stands for gallic acid equivalents, gallic acid being a phenolic acid able to exert antioxidant activity.

Broccoli is particularly notable for its high content of the polyphenol kaempferol.

Number 11: dates

Dates are fleshy fruits from desert regions, which are rich in potassium, mineral salts and sugars.

Higher in total polyphenols than broccoli, with 99.3mg of GAE/100 g, dates predominantly contain condensed tannins.

Number 10: shallots

Shallots, the delicious, onion-like vegetables, contain potassium, as well as vitamins B6, B9 and C.

In terms of polyphenols, shallots have 104.1mg of GAE/100g. They also contain flavonoids, particularly the famous quercetin. Try using shallots to add flavour to your salads and sauces, or as an accompaniment to meat… To gain even more from quercetin’s benefits, you could also take a quercetin-enriched supplement.

Number 9: apples

In next place comes the apple. This key fruit contains vitamin C, B vitamins and pectin.

Its polyphenol concentration is 179.1mg of GAE/100g. Apple polyphenols are thought to be particularly promising, and are the subject of much anti-ageing scientific research (2-4) focusing on the role of phloridzin (or phlorizin), an apple glucoside. This research has resulted in the development of apple polyphenol supplements, with a high content of these compounds.

Number 8: apricots

The apricot, a sweet, fleshy fruit, is high in fibre and vitamins A and C.

It also contains a good amount of polyphenols, with 179.8mg of GAE/100g: chlorogenic acid, caffeic acid, catechol, anthocyanosides...

Number 7: grapes

A vine fruit, the grape is consumed as a fresh fruit, grape juice, wine… It contains sugar, vitamins A, B and C, as well as various trace-elements.

Research has identified significant levels of polyphenols in grapes, with no less than 195.5mg of GAE/100g. They include, in particular, the highly beneficial oligomeric proanthocyanidins (OPC), flavonoids which are available at high levels in certain grapeseed-rich formulations.

Number 6: lychees

Are you a fan of the lychee, the small, tropical fruit from China?

If so, you’ll be benefiting from a good intake of vitamin C, vitamin B9, carbohydrates, as well as polyphenols, with 222.3mg of GAE/100g, including a significant amount of flavonoids.

Number 5: Brussels sprouts

A cruciferous vegetable from the Brassicaceae family (like broccoli), the Brussels sprout is a cultivar of the same species as cabbage, rich in vitamins C and E, manganese, copper...

Brussels sprouts also contain a large number of polyphenols (mainly lignans), with 257.1mg of GAE/100 g.

Number 4: strawberries

The strawberry is part of the Rosaceae family. This delicious red fruit contains nutrients such as vitamin C, potassium and manganese.

Strawberries are also super-rich in polyphenols (263.8mg of GAE/100 g), in particular, fisetin, an excellent flavonoid with health benefits that are currently being studied extensively (6-8). It’s worth noting, however, that to obtain 160mg of fisetin, you would have to eat 1kg of strawberries. Another way of boosting your intake is to take a ‘senolytic’ supplement such as Fisetin, which contains 250mg of fisetin... per capsule.

Number 3: parsley

Who would have thought that parsley, the subtle but very popular herb, would rank third in the polyphenol stakes? This aromatic plant not only contains apiol, myristicin and vitamin A...

... but also polyphenols, including apiin, the aglycone of which is called apigenin. In all, it contains 280.2mg of GAE/100g.

Number 2: artichoke hearts

The artichoke heart is the highest-placed vegetable on this list. An edible species of thistle from the Asteraceae family, artichokes contain fibre and vitamins C and B.

Artichoke hearts, in particular, also contain an extraordinary amount of polyphenols, with a total of 321.3mg of GAE/100 g. They include chlorogenic acid (5-caffeoylquinic acid (5-CQA), 1,5-Dicaffeoylquinic acid... as well as cynarin), malic, succinic, lactic, fumaric and citric acids, flavones (apigenin, luteolin...) and anthocyanins (cyanidin, peonidin, delphinidin...)

Cynarin is a particularly beneficial artichoke compound, though it is only present at 1.5% of the level of chlorogenic acid found in artichokes. To increase your cynarin intake, you could take a supplement containing artichoke extract standardised to 5% cynarin.

Number 1: persimmon

Top of the group is persimmon (also known as Japanese persimmon or Sharon fruit), though it remains relatively little-known in the West. The national fruit of Japan, this fleshy round fruit resembles a tomato but is yellowy-orange in colour. Persimmon has a very sweet taste and is a good source of vitamin C, iron, potassium and fibre.

The polyphenol champion, persimmon is thought to contain 1 gram of polyphenols per 100 g of fruit. These are primarily flavanols (such as catechins and gallocatechins) and a number of condensed tannins.

Polyphenols: some additional information

It seems that a percentage of polyphenols are lost during cooking. So whenever possible, it’s a good idea to eat your fruit and vegetables raw (or lightly-cooked, at the very least).

Other foods such as green tea, dark chocolate, red wine, soya, onions, turnips, cloves, cinnamon, ginger and turmeric are also known for their high content of various polyphenols.

In addition, you can significantly increase your polyphenol intake by taking certain nutritional supplements, for example, Double Pomegranate, which has a high content of pomegranate polyphenol compounds (Punica granatum). More specifically, this supplement contains one pomegranate extract standardised to 40% punicalagins and another standardised to 90% ellagic acid.

Although we’re recommending you eat more of the foods mentioned above, it’s also important to maintain a varied, balanced diet. Make sure your dishes are full of colour to ensure a good variety of polyphenols!

Have you heard about marine polyphenols?

You might also be interested in another beneficial source of polyphenols: phlorotannins. Found in brown algae, these marine polyphenols are becoming increasingly popular in the world of nutraceuticals (9-12). Ecklonia cava for example, an algae that’s extremely popular in Japan and Korea, is a good source.

To benefit from a substantial intake of this type of polyphenol, you could take an extract of Ecklonia cava standardised to 15% phlorotannins.

References

  1. Brat P, Georgé S, Bellamy A, Du Chaffaut L, Scalbert A, Mennen L, Arnault N, Amiot MJ. Apport quotidien en polyphénols des fruits et légumes en France. J Nutr. 2006 Sep;136(9):2368-73. doi : 10.1093/jn/136.9.2368. PMID : 16920856.
  2. Palermo V, Mattivi F, Silvestri R, La Regina G, Falcone C, Mazzoni C. Apple can act as anti-aging on yeast cells. Oxid Med Cell Longev. 2012;2012:491759. doi:10.1155/2012/491759
  3. Shoji T, Masumoto S, Moriichi N, Ohtake Y, Kanda T. Administration of Apple Polyphenol Supplements for Skin Conditions in Healthy Women: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. Nutrients. 2020;12(4):1071. Published 2020 Apr 13. doi:10.3390/nu12041071
  4. Graziani G, D'Argenio G, Tuccillo C, et al. Apple polyphenol extracts prevent damage to human gastric epithelial cells in vitro and to rat gastric mucosa in vivo. Gut. 2005;54(2):193-200. doi:10.1136/gut.2004.046292
  5. Xiang L, Sun K, Lu J, Weng Y, Taoka A, Sakagami Y, Qi J. Anti-aging effects of phloridzin, an apple polyphenol, on yeast via the SOD and Sir2 genes. Biosci Biotechnol Biochem. 2011;75(5):854-8. doi: 10.1271/bbb.100774. Epub 2011 May 20. PMID: 21597195.
  6. MJ Yousefzadeh, Zhu Y et al.Fisetin is a senotherapeutic that extends health and lifespan.EBioMedicine.2018 Oct;36:18-28. doi:10.1016/j.ebiom.2018.09.015. Epub 2018 Sep 29.
  7. Syed, D. N., Adhami, V. M., Khan, N., Khan, M. I., & Mukhtar, H. (2016). Exploring the molecular targets of dietary flavonoid fisetin in cancer. Seminars in Cancer Biology, 40-41, 130–140. doi:10.1016/j.semcancer.2016.04.003
  8. Liu, S.-H., Lin, C.-H., Hung, S.-K., Chou, J.-H., Chi, C.-W., & Fu, S.-L. (2010). Fisetin Inhibits Lipopolysaccharide-Induced Macrophage Activation and Dendritic Cell Maturation. Journal of Agricultural and Food Chemistry, 58(20), 10831–10839. doi:10.1021/jf1017093
  9. Venkatesan J, Keekan KK, Anil S, Bhatnagar I, Kim SK. Phlorotannins. Encyclopedia of Food Chemistry. 2019;515-527. doi:10.1016/B978-0-08-100596-5.22360-3
  10. Li Y, Fu X, Duan D, Liu X, Xu J, Gao X. Extraction and Identification of Phlorotannins from the Brown Alga, Sargassum fusiforme (Harvey) Setchell. Mar Drugs. 2017;15(2):49. Published 2017 Feb 21. doi:10.3390/md15020049
  11. Oh JK, Shin YO, Yoon JH, Kim SH, Shin HC, Hwang HJ. Effect of supplementation with Ecklonia cava polyphenol on endurance performance of college students. Int J Sport Nutr Exerc Metab. 2010 Feb;20(1):72-9. doi: 10.1123/ijsnem.20.1.72. PMID: 20190354.
  12. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA), Turck D, Bresson JL, et al. Safety of Ecklonia cava phlorotannins as a novel food pursuant to Regulation (EC) No 258/97. EFSA J. 2017;15(10):e05003. Published 2017 Oct 16. doi:10.2903/j.efsa.2017.5003
SharePinterest

Comments

You must be connected to your account to leave a comment
Be the first to review this article
Our selection of articles
Woman face aged due to glycation
Glycation: the silent process that accelerates ageing

Glycation is a silent but powerful chemical reaction that plays a key role in the aging process. Find out exactly what’s involved in this ‘spontaneous caramelisation’ of the body, and how to curb it.

Smiling woman with antioxidant foods in her hair
The 7 most powerful antioxidants

Antioxidants have been very popular for several years because of their ability, real or perceived, to help fight against ageing. But which of them offers the greatest potency?

A lovely, happy, older couple
Anti-ageing: senolytics, the best way to stay young

Do you want to delay the negative effects of ageing and stay fit and healthy for as long as possible, to get the most out of life and time spent with loved ones? Discover senolytics, the ultimate weapon for fighting the ageing process.

Small bowl of dried goji berries on a table
The multiple benefits of goji berries

A superfruit used for more than 2000 years in traditional Chinese medicine, the goji berry has become increasingly popular in the West because of its high content of vitamins and antioxidants. Discover its various benefits.

Elderly, senescent cell no longer able to divide
What is a senescent cell?

A senescent cell is one whose life cycle has come to a permanent end. In the normal scheme of things, such cells are eliminated from the body by the immune system. But in some cases, this fails to happen and they accumulate in tissues, with potentially serious consequences for health.

Healthy food with spoon and fork resting on plate symbolizing intermittent fasting
What exactly is calorie restriction?

Calorie restriction consists of reducing your food intake, compensating for any potential deficiencies by taking supplements. Aside from its slimming effects, calorie restriction is now being studied primarily for its ability to prolong life expectancy.

Products which must be of interest

Senolytic ComplexSenolytic Complex

Senolytics: a revolutionary formula for destroying the senescent cells responsible for aging

84.00 €(101.98 US$)
+
Mitochondrial FormulaMitochondrial Formula

Rejuvenates senescent cells by generating new mitochondria

59.00 €(71.63 US$)
+
AMPK BoosterAMPK Booster

The cellular enzyme that promotes longevity and reduces fat storage

42.00 €(50.99 US$)
+
Nicotinamide Mononucleotide 125 mgNicotinamide Mononucleotide 125 mg

Stop, rewind! A world first! This NAD+ booster could truly reverse ageing!

59.00 €(71.63 US$)
+
-40%
Dragonhead extractDragonhead extract

Anti-aging dragonhead extract that mimics the effects of calorie restriction

25.20 €42.00 €(30.59 US$)
+
Astragaloside IV 98%Astragaloside IV 98%

Exceptional advance in anti-aging ! Take advantage of our launch offer on the Astragaloside IV + Resveratrol Synergy "Longevity pack -->

98.00 €(118.98 US$)
+
Astragalus ExtractAstragalus Extract

Astragalus glycerine extract in liquid form. The ancient ‘Fountain of Youth’ of Chinese medicine

19.00 €(23.07 US$)
+
-35%
Nicotinamide Riboside 125 mgNicotinamide Riboside 125 mg

"Miracle molecule", "Incredible hidden vitamin"

44.85 €69.00 €(54.45 US$)
+
© 1997-2021 Supersmart.com® - All rights reserved
© 1997-2021 Supersmart.com®
All rights reserved
Nortonx
secure
Warning
ok