Polyphenol

84 ingredients tagged "Polyphenol" — how they affect digestion, energy, sleep, and mood.

Allspice Allspice is a dried berry from the Pimenta dioica tree native to Jamaica and Central America, used as a spice in cooking and traditional medicine. It contains volatile oils and polyphenols with modest antioxidant properties, but has no established role in managing specific health conditions.
Almond Flour Almond flour is a finely ground powder made from blanched almonds, used as a gluten-free grain alternative. It is protein-rich, low in carbohydrates relative to wheat flour, and contains considerable fat and fiber.
Amaranth Amaranth is a pseudocereal seed with a complete amino acid profile and high protein content, traditionally cultivated in Central and South America. It provides fiber, minerals, and polyphenols relevant to general nutritional intake.
Amchur Amchur is a dried, ground powder made from unripe mangoes, used as a souring agent in cooking. It adds tartness and subtle mango flavor without adding liquid to dishes.
Artichoke Artichoke is the edible flower bud of Cynara cardunculus, a thistle-family plant rich in fiber and polyphenols. It is commonly consumed for its prebiotic inulin content and effects on digestive function.
Assorted Berries Assorted berries are small, colorful fruits from various botanical families—including blueberries, strawberries, raspberries, and blackberries—widely consumed fresh, frozen, or processed. They are nutrient-dense sources of fiber, vitamin C, and polyphenolic compounds with established roles in digestive and cardiovascular physiology.
Baharat Baharat is a warm spice blend used across Middle Eastern and North African cuisines, typically containing pepper, cumin, coriander, cloves, cinnamon, and other aromatics. It contributes minimal calories or macronutrients but delivers polyphenols and volatile compounds from its constituent spices.
Balsamic Vinegar Balsamic vinegar is an aged vinegar made from grape must, originating from Modena, Italy. It contains acetic acid and polyphenols but is used in small amounts, limiting its direct nutritional impact.
Basil Basil is an aromatic herb from the mint family, commonly used fresh or dried in Mediterranean cuisine. It contains volatile oils and polyphenols with mild antimicrobial properties, though its nutritional contribution in typical serving sizes is modest.
Bay Leaf Bay leaf is a dried aromatic herb from the laurel tree used as a culinary flavoring. It contains volatile oils and polyphenols with minimal nutritional impact at typical cooking portions.
Berbere Berbere is a complex spice blend native to Ethiopian and Eritrean cuisine, composed of chili peppers, fenugreek, coriander, cardamom, black pepper, cinnamon, and other warming spices. It contains bioactive compounds including capsaicinoids and polyphenols, with minimal direct physiological impact or caloric contribution at typical culinary portions.
Bitter Melon Bitter melon is a tropical vine vegetable with a distinctly bitter taste, containing compounds that have been studied for their effects on blood glucose regulation and digestive function.
Black Beans Black beans are legumes rich in plant-based protein, fiber, and polyphenols. They have a low glycemic index and contain compounds that may influence blood sugar and digestive function.
Blackberry Blackberry is a dark purple berry rich in fiber, vitamin C, and polyphenolic compounds. It is commonly consumed fresh, frozen, or in processed foods and has a modest nutrient density relevant to digestive and antioxidant intake.
Blueberry Blueberries are small, blue berries from Vaccinium species, rich in anthocyanins and other polyphenols. They are a common fruit with a mild glycemic impact and digestive benefits from fiber content.
Buckwheat Buckwheat is a pseudocereal seed with a favorable amino acid profile and significant levels of resistant starch and polyphenols. It is gluten-free and commonly used in flour, groats, and noodle products.
Capers Capers are the pickled flower buds of Capparis spinosa, a Mediterranean shrub. They are low in calories and contain compounds with mild antioxidant properties, though their nutritional impact is modest given typical serving sizes.
Celery Celery is a crisp, edible stalk vegetable low in calories and a source of fiber and phytonutrients. It contributes modest amounts of vitamins K and C, and contains bioactive compounds including luteolin and 3-n-butylphthalide.
Cinnamon Cinnamon is a spice made from the dried bark of cinnamon trees, rich in polyphenols and volatile compounds. It is commonly used in cooking and has been studied for potential effects on blood glucose regulation and inflammation.
Cloves Cloves are the dried, unopened flower buds of the clove tree (Syzygium aromaticum), native to Indonesia. They contain eugenol, a volatile oil with documented antimicrobial and analgesic properties used in traditional medicine and dentistry.
Cocoa Powder Cocoa powder is a processed product derived from fermented, roasted cocoa beans, containing bioactive compounds including flavonoids and theobromine. It is commonly used in beverages and baked goods and has mild stimulant properties.
Cranberry Cranberry is a tart red berry native to North America, rich in polyphenols and vitamin C. It is commonly consumed fresh, dried, or as juice, with the most studied potential benefit related to urinary tract health.
Curry Powder Curry powder is a spice blend originating from South Asian cuisine, typically combining turmeric, coriander, fenugreek, and other spices. It contains bioactive compounds including curcumin and volatile oils that may influence inflammation and digestion.
Date Dates are the sweet fruit of the date palm, naturally high in fiber and carbohydrates, commonly consumed dried or fresh and widely used as a whole-food sweetener.
Dragon Fruit Dragon fruit is a tropical cactus fruit with soft, seed-speckled flesh and a mild, slightly sweet flavor. It provides modest amounts of vitamin C, fiber, and polyphenols with relatively few calories.
Dried Chili Dried chili peppers are dehydrated fruits of Capsicum plants, containing capsaicinoids that produce pungency and have modest metabolic and sensory effects on the digestive system.
Endive Endive is a leafy green vegetable from the chicory family, rich in fiber and inulin, a prebiotic compound that supports gut microbiota composition.
Fava Beans Fava beans are large, starchy legumes high in protein and fiber, commonly eaten as whole beans or flour in Mediterranean and Middle Eastern cuisines. They contain levodopa (L-DOPA), a compound of pharmacological interest, and can trigger hemolytic anemia in people with G6PD deficiency.
Fig Figs are the fruit of Ficus carica, eaten fresh or dried, and contain fiber, polyphenols, and natural sugars. They support digestive function through their fiber content and prebiotic compounds.
Galangal Galangal is a rhizome from Southeast Asia with a peppery, slightly medicinal flavor, used in cooking and traditional medicine. It contains volatile oils and phenolic compounds with modest anti-inflammatory properties in laboratory studies; human clinical evidence remains limited.
Garam Masala Garam masala is a blend of ground spices originating from Indian cuisine, typically containing cardamom, cinnamon, cloves, cumin, and black peppercorns. It contains bioactive compounds with antioxidant properties, though individual effects depend on spice composition and portion size.
Gooseberry Gooseberry is a small, tart berry rich in vitamin C and polyphenols, commonly consumed fresh, dried, or in preserves. It has a modest nutritional profile relevant to immune function and antioxidant status.
Grape Grapes are berries from the vine Vitis vinifera, containing fiber, antioxidants (including resveratrol and anthocyanins), and natural sugars. They are widely consumed fresh, dried as raisins, or fermented into wine.
Grape Leaves Grape leaves are the edible leaves of grapevines, commonly used in Mediterranean and Middle Eastern cuisine. They contain polyphenols and fiber with modest nutrient density.
Grapefruit Grapefruit is a large citrus fruit rich in vitamin C, fiber, and plant compounds called flavonoids. It is notable for its interaction with metabolic enzymes, which affects how the body processes certain medications.
Guava Guava is a tropical fruit exceptionally rich in vitamin C, fiber, and polyphenolic compounds. It is consumed fresh or processed and has modest effects on digestive and metabolic function.
Hazelnuts Hazelnuts are tree nuts rich in monounsaturated fats, vitamin E, and polyphenols. They are consumed whole, roasted, as butter, or in processed foods like chocolate spreads.
Herbs Herbs are aromatic plants whose leaves, stems, or flowers are used for flavoring, medicine, or nutritional purposes. They contain volatile oils and phytocompounds with variable effects on digestion, inflammation, and flavor perception.
Holy Basil Holy basil (Ocimum tenuiflorum, also known as Ocimum sanctum) is an aromatic herb native to South Asia, used in traditional medicine and cuisine. It contains volatile oils and polyphenolic compounds with modest, inconsistent effects on stress response and inflammation markers in clinical research.
Jackfruit Jackfruit is a large tropical fruit native to South Asia, containing fiber, vitamin C, and polyphenols. It is notable for its carbohydrate content and use as a meat substitute in plant-based cooking.
Kaffir Lime Leaves Kaffir lime leaves are aromatic green leaves from the kaffir lime tree, used widely in Southeast Asian cuisine for their distinctive citrus flavor. They contain essential oils and polyphenols but are consumed in small quantities and have minimal direct nutritional impact on macronutrient intake.
Kale Kale is a dark leafy green cruciferous vegetable rich in vitamins K, C, and A, plus minerals and phytonutrients. It is a nutrient-dense, low-calorie food with minimal impact on blood sugar and notable amounts of fiber and polyphenols.
Lemongrass Lemongrass is a tropical grass used widely in Southeast Asian cuisine and herbal teas, containing citral as its primary aromatic compound. It has mild antimicrobial and antioxidant properties but is not a significant source of macronutrients or micronutrients.
Lentils Lentils are legume seeds rich in plant-based protein, fiber, and polyphenols. They are a staple carbohydrate source with a low glycemic index and documented effects on satiety and blood glucose regulation.
Lime Lime is a small green citrus fruit rich in vitamin C and citric acid, commonly used as a flavoring and condiment. It contributes minimal calories and notable micronutrients to the diet.
Lychee Lychee is a tropical fruit native to southern China and Southeast Asia, prized for its high vitamin C content and polyphenolic antioxidants. It is well-tolerated in typical serving sizes, though individuals managing blood sugar should account for its natural sugar content. Unripe lychees contain naturally occurring compounds of concern; ripe commercially available fruit consumed in normal amounts is considered safe for most adults.
Mango Mango is a tropical stone fruit rich in vitamin C, fiber, and polyphenols. It has a low-to-moderate glycemic index and is naturally high in sugars, making portion awareness relevant for blood-sugar management.
Matcha Matcha is a finely ground powder made from whole shade-grown green tea leaves, rich in caffeine and the amino acid L-theanine. It is consumed as a beverage and contains polyphenols and catechins that contribute to its nutritional profile.
Mixed Leafy Greens Mixed leafy greens are a combination of raw or cooked green vegetables including spinach, lettuce, kale, and arugula. They are nutrient-dense sources of vitamins, minerals, and phytonutrients with minimal caloric density.
Mushroom Mushrooms are edible fruiting bodies of fungi, consumed widely as food and valued for their umami flavor. They contain bioactive compounds including beta-glucans, ergothioneine, and polyphenols, and are low in calories while providing dietary fiber, B vitamins, selenium, and antioxidants.
Nopales Nopales are the edible pads of the Opuntia cactus, native to Mexico, containing fiber, polyphenols, and minimal calories. They have a mild effect on blood glucose response and provide small amounts of vitamins and minerals.
Olive Oil Olive oil is a liquid fat extracted from olives, rich in monounsaturated fatty acids and polyphenols. It is a staple of Mediterranean diets and has documented effects on lipid metabolism and inflammation markers.
Olives Olives are the fruit of Olea europaea, commonly cured and consumed as a fermented or salt-preserved food. They are a source of monounsaturated fat, polyphenols, and sodium, with minimal impact on blood sugar.
Oregano Oregano is a dried herb from the Origanum genus, commonly used as a culinary seasoning. It contains phenolic compounds, particularly carvacrol and thymol, which have antimicrobial and antioxidant properties in laboratory studies.
Parsley Parsley is a nutrient-dense culinary herb rich in vitamin K, vitamin C, and antioxidant compounds. It is commonly used as a fresh garnish or flavoring ingredient in Mediterranean and Western cuisines.
Passion Fruit Passion fruit is a tropical fruit containing seeds and pulp rich in fiber, vitamin C, and polyphenolic compounds. It is commonly consumed fresh, in juices, or as a flavoring agent in beverages and desserts.
Peach Peaches are stone fruits rich in vitamin C, fiber, and polyphenols including catechins and chlorogenic acid. They have a low-to-moderate glycemic index fresh and provide meaningful antioxidant compounds. Canned varieties in heavy syrup contain significantly more added sugar than fresh fruit.
Pecans Pecans are tree nuts native to North America, rich in unsaturated fats, fiber, and polyphenols. They are a calorie-dense food with a favorable fatty acid profile that supports cardiovascular health when consumed in moderation.
Perilla Perilla is a leafy herb from East and South Asia rich in polyphenols and, in seed form, omega-3 fatty acids. Commonly used in Korean and Japanese cuisine, it has mild antioxidant and anti-inflammatory properties supported by laboratory evidence. Nutritional contributions from typical culinary portions are modest but include meaningful amounts of vitamins A and C, calcium, and iron.
Persimmon Persimmon is a sweet, orange fruit that provides dietary fiber, vitamin C, and polyphenols. It is notable for its high tannin content when unripe, which affects palatability and can cause digestive issues if consumed before fully ripe.
Pinto Beans Pinto beans are legumes rich in plant protein, fiber, and polyphenols. They have a low to moderate glycemic impact and provide sustained energy through complex carbohydrates and resistant starch.
Pistachios Pistachios are the edible seeds of Pistacia vera trees, rich in unsaturated fats, plant protein, and polyphenols. They have an established nutritional profile relevant to cardiovascular health and satiety.
Plum Plums are stone fruits with a thin skin and soft flesh containing sorbitol and phenolic compounds. They are notable for their natural laxative effect due to sorbitol and fiber content, particularly in dried form (prunes).
Pomegranate Pomegranate is a fruit rich in polyphenols, particularly punicalagins and anthocyanins, compounds with antioxidant activity. It is commonly consumed as juice, seeds, or whole fruit and has been studied for cardiovascular and metabolic effects.
Pomegranate Molasses Pomegranate molasses is a tart, concentrated syrup made from pomegranate juice, commonly used in Middle Eastern and Mediterranean cooking. It is high in polyphenols and organic acids with modest micronutrient content.
Pomelo Pomelo is a large citrus fruit native to Southeast Asia, rich in vitamin C and dietary fiber with a mild sweet-tart flavor. It contains bioactive compounds including naringin and limonoids that have been studied for antioxidant and metabolic effects.
Radicchio Radicchio is a bitter leafy vegetable from the chicory (Asteraceae) family, rich in polyphenols and inulin. It is nutritionally modest for any single micronutrient but contributes prebiotic fiber and phytonutrients typical of chicory greens.
Ras el Hanout Ras el Hanout is a North African spice blend containing 10–30+ individual spices, herbs, and seeds. It provides negligible macronutrients but delivers polyphenols and volatile compounds with potential antioxidant and digestive properties.
Raspberry Raspberry is a soft berry rich in fiber, vitamin C, and polyphenols, commonly consumed fresh or in processed forms. It has a modest glycemic impact and contains compounds with antioxidant properties.
Red Wine Vinegar Red wine vinegar is a fermented condiment made from red wine, containing acetic acid and polyphenol antioxidants. It is commonly used in cooking and has modest effects on blood glucose response and digestive processes.
Rosemary Rosemary is an evergreen herb native to the Mediterranean, commonly used as a culinary seasoning and traditional remedy. It contains volatile oils and polyphenols with antioxidant properties, though clinical evidence in humans remains limited.
Sage Sage is a Mediterranean herb (Salvia officinalis) rich in polyphenols and volatile oils, commonly used as a culinary seasoning and traditional remedy with antioxidant properties. Some laboratory studies suggest antimicrobial activity, though evidence in humans is limited.
Star Anise Star anise is the dried, star-shaped fruit of Illicium verum, a spice native to southwestern China and Vietnam. It contains anethole, the dominant volatile compound in its essential oil, which has been studied for mild digestive and antimicrobial properties in traditional and modern food science.
Strawberry Strawberry is a soft berry fruit rich in vitamin C and polyphenols, commonly eaten fresh or in processed foods. It has minimal impact on blood sugar and provides modest fiber content.
Sumac Sumac is a tart, lemon-flavored spice made from dried berries of the Rhus plant, native to the Middle East and Mediterranean. It is notable for its high polyphenol content and negligible sodium, making it a common acidifying agent in cooking.
Sunflower Seeds Sunflower seeds are nutrient-dense oilseeds from the sunflower plant, rich in vitamin E, selenium, and polyunsaturated fats. They are a common food ingredient with documented cardiovascular and antioxidant properties.
Tamarind Tamarind is a tropical fruit with a tart, acidic pulp used as a flavoring and souring agent in cuisines worldwide. It provides a meaningful amount of dietary fiber and contains polyphenolic compounds, though nutritional impact per typical serving is modest.
Tangerine Tangerine is a small, seedless or semi-seedless citrus fruit that provides vitamin C, moderate fiber, and plant compounds called flavonoids. It is a common whole fruit consumed fresh or in juice form.
Tannins Polyphenols in tea, wine, persimmon, and some legumes — the source of astringency and a real interference with iron absorption.
Tea Camellia sinensis in green, black, and oolong forms — polyphenol-rich and modestly cardio-protective, with caffeine and tannins as the main practical caveats.
Thyme Thyme is a culinary and medicinal herb from the mint family containing volatile oils and phenolic compounds. It is commonly used as a seasoning and has been studied for antimicrobial and antioxidant properties.
Togarashi Togarashi is a Japanese spice blend centered on dried red chili peppers, combined with sesame seeds, nori seaweed, and other aromatics. It delivers capsaicin—the compound responsible for chili heat—along with minor micronutrients and bioactive plant compounds.
Vanilla Vanilla is a flavoring derived from the pods of the vanilla orchid, containing vanillin as its primary aromatic compound. It contributes negligible calories or nutrients to food but is widely used in culinary and beverage applications.
Za'atar Za'atar is a Middle Eastern spice blend typically combining dried herbs (thyme, oregano, or marjoram), sumac, sesame seeds, and salt. It contributes polyphenols and minerals but is nutritionally modest in typical serving amounts.

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