Foods with high polyphenols

foods with high polyphenols coratina olive oil

Filling up on polyphenols is a great way to fight cellular ageing, but also to boost the immune system. What are they and where are they found? Here the foods with high polyphenols.

Foods with High Polyphenols, what are they?

Polyphenols are organic substances found in different forms and varieties in plants and thus in many common foods. There are more than 8,000 types, classified according to their chemical structure into different families. Which ones are they? The most famous are phenols, flavonoids, flavanols, anthocyanidins, stilbenes, tannins and catechins. Have you heard of them before? You certainly have, because they are all famous antioxidants that are essential for protecting plants, but also our bodies, from aggressive external agents and UV rays. They are therefore helpful in counteracting the effect of free radicals and cellular ageing. Where can they be found? There are more than 100 food sources, here are the foods with high polyphenols.

Extra Virgin Olive Oil (The good one!)

Everyone recognises that extra virgin olive oil is a great ally of well-being, but not everyone knows that it is its polyphenol content that makes it a true elixir of health starting in early childhood, the ideal food to protect our organism from oxidative stress and preserve our youth.
Polyphenols found in extra virgin olive oil include oleuropein and hydroxytyrosol, which are among the most powerful antioxidants produced in nature.
They are responsible for the numerous beneficial effects of the main food of the Mediterranean diet, probably the healthiest dietary pattern in the world, and oleocanthal, which is estimated to have anti-inflammatory power comparable to that of ibuprofen!

How does the phenolic content manifest itself on the palate?

If the oil is bitter and spicy then it is good for you!

Capable of imparting precise sensory characteristics to an extra virgin olive oil, the polyphenolic content manifests itself with bitter and spicy notes, so banish false beliefs and bad eating habits. An oil with strong beneficial properties cannot be sweet!
If an extra virgin is spicy and bitter to the palate, it means it is of quality, because it is rich in anti-inflammatories and antioxidants. Green olives, hand-picked and cold-processed within 8 hours using systems that prevent oxidation, almost always yield oils with bitter and spicy tones.

 An oil that is more bitter and spicy is therefore also healthier. You just have to learn how to combine it at the table.  

High Polyphenols Content EVOOs

  • Italian Extra Virgin Olive Oil Basilio
  • Chianti Classico DOP Extra Virgin Olive Oil medicinal evoo high phenolic


Cloves are a delicious spice rich in polyphenols, ideal for baking cakes, flavoured milk, stews and rice dishes. They have the highest concentration of polyphenols, with 15,188 milligrams per 100 grams.


Among dried fruits, hazelnuts are excellent for filling up on polyphenols with 495 milligrams per 100 grams. 

They contain mainly proanthocyanidins, which seem to be useful for strengthening capillaries and even lowering blood pressure in people with slightly elevated blood pressure.


Dark chocolate, rich in antioxidants, has 1,664 milligrams of polyphenols per 100 grams. Specifically, we are talking here about flavonols, which are useful for lowering blood pressure, improving insulin sensitivity, counteracting high levels of total cholesterol in the blood (particularly ‘bad’ LDL cholesterol) and improving vascular inflammation. foods with high polyphenols are great foods with high polyphenols are great foods with high polyphenols are great foods with high polyphenols are great

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