Polyphenols, natural plant compounds acting as antioxidants, help reduce inflammation and support health, according to experts cited in a Vogue article. Registered dietitians recommend incorporating berries, dark chocolate, coffee, artichokes, apples, nuts, seeds, and herbs. These foods provide varying amounts of polyphenols, with benefits linked to disease prevention.
Polyphenols occur naturally in plant-based foods including fruits, vegetables, tea, coffee, herbs, spices, nuts, seeds, and cocoa. They function as antioxidants, combating inflammation and oxidative stress to promote overall health, as explained by Amy Shapiro, registered dietitian and founder of Real Nutrition, and Corinna Kalogeropulou, registered dietitian at Mendinground Nutrition, in a Vogue feature published on March 17, 2026. Shapiro advises consuming a wide variety of colorful plant foods daily to maximize intake, suggesting a goal of 30 different plant foods per week for clients. Key sources include berries, with blueberries offering 560 mg, blackberries 260 mg, strawberries 235 mg, and raspberries 215 mg, per Kalogeropulou. Shapiro highlights dark chocolate at 50% to 85% cocoa containing 460 to 610 mg, recommending one ounce daily or adding cocoa powder to meals. Coffee provides 200 to 500 mg per cup, though Shapiro cautions against added sugar. Vegetables like artichokes deliver 260 mg per 100 g, while apples supply 136 mg per 100 g, best with skin intact. Nuts and seeds range from 300 to 500 mg per 100 g, with a quarter-cup serving suggested. Herbs and spices offer thousands of mg per 100 g. Benefits encompass anti-inflammatory and antioxidant effects, potentially protecting against cancers, heart disease, type 2 diabetes, and more, interacting with the gut microbiome and immune system. No official daily intake exists, but aligning with US Dietary Guidelines suffices, per the experts. Risks involve medication interactions from high doses in grapefruit or supplements, reduced iron absorption from tea or coffee with meals, and possible bloating. Whole foods surpass supplements for synergy with fiber and nutrients.
