Polyphenols richer fruits and vegetables

What are the richest fruits and vegetables in antioxidants? A team from CIRAD (Center for International Cooperation in Agronomic Research for Development) measured the amount of polyphenols in 24 fruits and 28 vegetables (1). Summaries.

Definitions: What is a polyphenol? An antioxidant?

Antioxidants are molecules that allow our body to combat cellular aging by neutralizing the famous free radicals, these derivatives of oxygen which attack our cells and accelerate the decline of the organism.

In the large family of antioxidants, there are various natural substances including polyphenols which are powerful antioxidants. There are in reality hundreds of polyphenols molecules, among which are phenolic acids, flavonoids, coumarins, tannins, lignines, lignans, anthocyans …

Natural polyphenols are almost omnipresent in the plant kingdom, being generally involved in the attraction of pollinators, the execution of structural functions, defense against ultraviolet radiation and the protection of plants against microbial invasion and herbivores.

They are common in edible plants, such as fruits, vegetables, nuts, seeds, flowers, and drinks such as wine, beer and tea. They are therefore an integral part of the human consumption, and are partly responsible for the sensory and nutritional qualities of plant foods, for example astrint, color and smell, according to the content of phenolic compounds.

Read also: the prize list of antioxidant foods

Why consume foods rich in polyphenols?

The beneficial effects of polyphenols are partly linked to their antioxidant power and their free radical trapping capacity. Their consumption could provide different benefits:

• According to animal studies, some polyphenols have anti -diabetic properties (2);
• Polyphenols are favorable to cardiovascular health. In particular, cocoa flavanols were recognized for their advantages for blood vessels;
• Polyphenols have neuroprotective properties and could help prevent depression;
• Polyphenols exert prebiotic type effects on the intestinal microbiota.

Classification of fruits and vegetables richest in polyphenols

Thanks to the studies of biochemist Pierre Brat and his colleagues, you will be able to choose the richest fruits and vegetables in polyphenols. Researchers have indeed published a European database. On the menu: the total polyphenol content of 24 fruits and 28 vegetables.

Polyphenols champions fruits

On the fruit side, we find in the head trio richest in polyphenols: strawberry, lychee and grapes. At the back of the peloton, we find the melon, the watermelon and the kiwi. For example, the melon contains about 30 times less polyphenols than strawberries.

Position	Fruit	Total polyphenols (MG Gae / 100 g)
1	Strawberry	263.8
2	Litchi	222.3
3	Grapes	195.5
4	Apricot	179.8
5	Apple	179.1
6	Date	99.3
7	Cherry	94.3
8	Fig	92.5
9	Pear	69.2
10	White nectarine	72.7
11	Passion fruit	71.8
12	Mango	68.1
13	Yellow	59.3
14	Banana	51.5
15	Pineapple	47.2
16	Lemon	45
17	Yellow	44.2
18	Grapefruit	43.5
19	Orange	31
20	Clementine	30.6
21	Lime	30.6
22	Kiwi	28.1
23	Watermelon	11.6
24	Melon	7.8

(Results expressed in gallic acid equivalent)

The vegetables richest in polyphenols

The three vegetables richest in polyphenols are artichoke, parsley and Brussels cabbage. At the end of the ranking, we find the carrot, the beans and the lawyer. The latter contains very few polyphenols, almost 300 times less than the artichoke heart!

Position	Vegetables	Total polyphenols (MG Gae / 100 g)
1	Artichoke (heart)	321.3
2	Parsley	280.2
3	Brussels sprouts	257.1
4	Shallot	104.1
5	Broccoli	98.9
6	Celery	84.7
7	Onion	76.1
8	Asparagus	75.13
9	Eggplant	65.6
10	Garlic	59.4
11	Turnip	54.7
12	Salad	35.6
13	Celery rave	39.8
14	Radish	38.4
15	Pea	36.7
16	Leek	32.7
17	Red pepper	26.8
18	Cherry tomato	26.4
19	Potato	23.1
20	Zucchini	18.8
21	GOLD POVER	18.2
22	Chicory	14.7
23	Tomato	13.7
24	Fennel	13
25	Cauliflower	12.5
26	Carrot	10.1
27	Bean	10
28	Lawyer	3.6

(Results expressed in gallic acid equivalent)

What fruits and vegetables bring us our daily polyphenols?

But because the foods richest in antioxidants are not always the most consumed, researchers have also classified fruits and vegetables according to the real food intake in polyphenols for the French population. How did they do it? By studying our consumption habits. Morality: If the lychee arrives on the second step of the podium in quantity of polyphenols, it does not even appear in the top 10 of the best food sources because it is little consumed. On the other hand, the high consumption of apples ensures this fruit the status of better food source of polyphenols, while it is only in fifth place for its richness in polyphenols.

In the end, the fruits that provide the most important polyphenols are apple, strawberry and grapes. As a comparison, among the Americans, it is banana that wins this title.

On the vegetable side, the observation is the same: those which contain the most polyphenols are not those which actually bring us the most. Brought back to real consumption, the best sources of these antioxidants are the potato, salad and onions. Again, the classification is different across the Atlantic where the tomato comes first.

Position	Fruit	Vegetable
1	Apple	Potato
2	Strawberry	Salad
3	Grapes	Onion
4	Pear	Artichoke
5	Apricot	Broccoli
6	Banana	Tomato
7	Cherry	Brussels cabbage
8	Nectarine	Celery
9	Fishing	Carrot
10	Orange	White bean

To read also: what are the main antioxidants of food for?

How to increase your polyphenol intake? What are the other foods richest in polyphenols?

Drinks: coffee, green tea, wine, cocoa

Among coffee, green tea, red wine, and cocoa, it is the latter that contains the most polyphenols. Two polyphenols in particular are interesting in dark chocolate: catechin and epicotechina. These two flavonoids are found in other foods such as fruits, tea and wine, but those of chocolate have a particular characteristic: they can exist in the form of polymers, that is to say repetitions (up to 10) of the basic unit. It is believed that antioxidants in the form of a repetitive chain of at least 6 units are more effective than the same isolated antioxidants, because they are degraded and eliminated more slowly once ingested.

Olive oil

Olive oil is also rich in antioxidants. Preferably choose an extra virgin oil, rich in polyphenols.

Frequent questions about polyphenols

What are the benefits of health polyphenols?

Polyphenols have antioxidant and anti-inflammatory properties. They protect cells from oxidative damage, improve cardiovascular health, and could help prevent type 2 diabetes, cardiovascular disease and depression. They also play a role in the health of the intestinal microbiota. Wine polyphenols and resveratrol could explain the French paradox (French Paradox).

Where to find the most polyphenols in the power supply?

Fruits rich in polyphenols are for example red berries (blueberry, strawberry, raspberry, blackberries), apples, plums, cherries, black grapes. The contents can vary depending on the variety, maturity and culture mode. Among the vegetables, the artichoke and the Brussels cabbage are particularly well provided with polyphenols.

Does cooking destroys polyphenols?

Yes, cooking can decrease the polyphenol content, especially when it involves long exposure to heat or boiling. Cooking with soft steam or raw consumption helps better preserve these compounds.

How many polyphenols should we consume per day?

There is no official recommendation, but a diet rich in fruits, vegetables, spices, tea and cocoa easily makes it possible to reach several hundred milligrams of polyphenols per day, which seems beneficial for health.

To go further, read: Chocolate, polyphenols and health: Info or Intox?