Food item Edible part Concentration (mg/100 g) Major polyphenol (classes) Reference regarding content Suggested health effects, selection Reference regarding health effect Apples Peel 50–120 Phlorizin, phenolic acids: chlorogenic acid, quercetin [41 ] Blood glucose lowering, anti-inflammatory, lowering colonic inflammation [42 –44 ] Flesh 0.2–0.9 Total ca. 5–50 Blackberries Whole 130–405 Anthocyanins, flavanols: EC, phenolic acid: ellagic acid Phenol explorer1 Anti-inflammatory, anti-IBD [45 , 46 ] Blueberries, highbush Whole 160–480 Anthocyanins, flavonols: quercetin, phenolic acids: chlorogenic acid Phenol explorer Anti-inflammatory, anti-IBD [47 ] Cacao Bean, powder 300–1100 Flavanols: EC Phenol explorer Anti-inflammatory, against heart failure [48 , 49 ] Chestnut, raw Whole nut 547–1960 Hydroxybenzoic acids: gallic acid, ellagic acid, tannins Phenol explorer Anti-inflammatory [50 ] Chocolate Dark 150–425 Flavanols: epicatechin, hydroxycinnamic acid: ferulic acid Phenol explorer Reducing CVD, anti-inflammatory [51 ] Cloves Seasoning, dried 1200–17500 Hydroxyhenylpropenes: eugenol, acetyl eugenol Phenol explorer Anti-inflammatory, antiulcer [52 ] Coffee Beverage, filtered 90 Phenolic acids: chlorogenic acid Phenol explorer Improved blood lipids, improved glucose handling, anti-inflammatory but increases IBD symptoms [53 , 54 ] Curcuma Spice, whole 200+ Curcuminoids, flavonoids, phenolic acids [55 ] Anti-IBD, anticancerogenic, anti-inflammatory [56 ] Grapefruit Flesh 15–115 Flavonoids, phenolic acids Phenol explorer Anti-inflammatory [57 ] Green tea Drinkable extract 29–103 Flavanols: EC, EGCG Phenol explorer Anti-inflammatory, anticolitic [58 ] Olive oil, extra virgin Whole oil 4–200 Tyrosols, lignans: pinoresinol; phenolic acids, hydrolysable tannins Phenol explorer Anti-inflammatory, reducing CVD [59 ] Paprika, green Whole fruit 0.3–10 Flavonoids: luteolin glucosides; hydroxycinnamic acids Phenol explorer Anti-inflammatory [60 ] Peppermint Seasoning, dried 450–26000 Flavonoids: eriocitrin; hydroxycinnamic acids: rosmarinic acid Phenol explorer Anti-inflammatory [61 ] Pomegranate Juice 240 Punicalagin (an ellagitannin) [62 ] Anti-inflammatory, anti-IBD [63 ] Potato Peel 180–5000# # Phenolic acids: chlorogenic acid [64 ] Glycoalkaloids may increase IBD, anthocyanins anti-inflammatory effects in colored potatoes [65 , 66 ] Total 10–50 Phenol explorer Plum, dark Total 130–240 Phenolic acids: chlorogenic acid; procyanidins, anthocyanins Phenol explorer Anti-inflammatory, antioxidant [67 , 68 ] Red wine Final product 25–300 Phenolic acids, anthocyanins, tannins, stilbenes (resveratrol) Phenol explorer Improved blood lipids, anti-inflammatory, anti-IBD [69 , 70 ] Soy Flour 140–900 Isoflavonoids: daidzein, glycitein, genistein, & glucosides Phenol explorer Improved blood lipids, antiapoptotic effects, anti-inflammatory, anti-IBD [71 , 72 ] Spinach Leaf 30–290 Flavonols Phenol explorer Anti-inflammatory, anti-IBD [73 ] Wheat Whole grain 85–220 Phenolic acids: hydroxybenzoic acids, hydroxycinnamic acids Phenol explorer Unclear, enhancing celiac disease, controversial effects [74 ]
