How to Boost Your Intake of Polyphenol Antioxidants
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Choose richly hued fruits, vegetables, and whole grains. Rich colors such as reds and purples or black indicate that plant foods are excellent sources of polyphenols. Choose foods such as blueberries, pomegranates, red grapes, cranberries, and red or purple sweet potatoes. Blueberries as well as foods such as black rice, purple barley, black sorghum, and purple potatoes are sources of anthocyanins, as well as other polyphenols. The compound responsible for the color of turmeric, called curcumin, also happens to be a polyphenol.
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Drink polyphenol-rich beverages. Beverages are concentrated, easily absorbed sources of polyphenol antioxidants.
- Choose fruit juices that do not have added sugar. Pure pomegranate, blueberry, red grape, and unfiltered apple juice or cider are excellent choices.
- Tea and coffee are very rich sources certain types of polyphenols. Choose caffeinated tea and coffee, as the decaffeination process may remove polyphenols along with the caffeine.
- Drink red wine and beer instead of other alcoholic beverages. Hard liquor is distilled so essentially does not contain polyphenols. Red wine is an associated with the "French Paradox,"[5] which essentially initiated the discovery that red wine and other plant foods may be very important to health and prevent chronic disease. Red wine is a very rich source of the famous polyphenol Resveratrol, which is present in high concentrations in the skins of wine grapes. For the highest concentrations of resveratrol, choose Pinot Noir wines from colder, damp climates such as New York and Oregon. Resveratrol is formed in large quantities by the grapes in such climates because the resveratrol is needed to protect the grapes from mold in such conditions. Beer is also a great source of polyphenols, and contains a great variety of polyphenols. This is because beer is made with barley as well as hops. Barley provides the majority of the polyphenols found in beer, but hops are an important source of a variety of polyphenols. For the highest concentrations of polyphenols, choose well-hopped bitter beers such as India Pale Ales or dark beers. Dark malt that is used to make dark beers provides melanoidin antioxidants that actually may help to keep the hop polyphenol antioxidants in the beer during the brewing process. Non-alcoholic red wine and beer are also available, and may be a good source of polyphenols as well.
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