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April 12, 2018 • Healthy Eating & Nutrition

Foods with the Most Polyphenols

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Polyphenols are a large family of plant-based compounds that offer a dazzling list of potential health benefits. The following foods provide the most polyphenols per serving. (They are in order)

  1. Currants
  2. Artichoke hearts
  3. Filtered coffee
  4. Cherries
  5. Berries
  6. Plums
  7. Flaxseeds
  8. Dark chocolate
  9. Black tea
  10. Green tea
  11. Apples
  12. Red wine
  13. Black olives
  14. Spinach
  15. Pecans
  16. Black beans
  17. Red onions
  18. Broccoli
  19. Soy milk

Here’s one of my favorite recipes containing foods high in polyphenols:

Mediterranean-Style Quinoa with Spinach and Sun-Dried Tomatoes

Serves 4-6

Everyone needs to know how to make easy quinoa dishes. This one fits the bill for taste and health too.


  • 1 ½ tbs extra virgin olive oil

  • 1 medium yellow onion, chopped

  • 3 cloves fresh garlic, chopped

  • 2/3 cup of sun-dried tomatoes, chopped

  • 4 cups fresh baby spinach

  • 2 tbs capers

  • ¼ cup toasted pine nuts

  • Juice of 1 lemon

  • ¼ cup chopped fresh parsley

  • 1 cup quinoa cooked in chicken broth according to package instructions


In a large skillet, sauté the onions and garlic in the olive oil until a bit soft and translucent. Add the sun-dried tomatoes and the fresh spinach to the skillet and turn the heat to medium/high. Stir the spinach/tomato/onion mixture continuously until the spinach is very wilted – about 5-7 minutes. Turn the heat to low and add the quinoa, lemon juice, capers, pine nuts, and parsley. Gently stir to combine and serve when evenly heated.

*Chopped fresh basil and/or oregano are also a tasty addition.





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