Mono & Polyphenols

I get alot of questions as to which foods contain the potent mono and polyphenol compounds that provide antioxidant and DNA protection. So I did some research and compiled this list below. As to suggested products I like "Polyphenol Nutrients" from Pure Encapsulations

Phenolic compounds

monophenols

apiole – parsley. carnosol – rosemary. carvacrol – oregano, thyme. dillapiole – dill. rosemarinol – rosemary.

Flavonoids (polyphenols) – red, blue, purple pigments. flavonols

quercetin – red and yellow onions, tea, wine, apples, cranberries, buckwheat, beans.

gingerol – ginger.

kaempferol – strawberries, gooseberries, cranberries, peas, brassicates, chives.

myricetin – grapes, walnuts.

resveratrol – grape skins and seeds, wine, nuts, peanuts.

rutin – citrus fruits, buckwheat, parsley, tomato, apricot, rhubarb, tea.

Isorhamnetin flavanones hesperidin – citrus fruits.

naringenin – citrus fruits.

silybin – blessed milk thistle.

Eriodictyol flavones apigenin – chamomile, celery, parsley.

tangeritin – tangerine and other citrus peels.

Luteolin flavan-3-ols catechins – white tea, green tea, black tea, grapes, wine, apple juice, cocoa, lentils, black-eyed peas.

anthocyanins (flavonals) – red wine, many red, purple or blue fruits and vegetables.

pelargonidin – bilberry, raspberry, strawberry.

peonidin – bilberry, blueberry, cherry, cranberry, peach.

cyanidin – red apple & pear, bilberry, blackberry, blueberry, cherry, cranberry, peach, plum, hawthorn, loganberry, cocoa.

delphinidin – bilberry, blueberry.

malvidin – bilberry, blueberry.

Petunidin isoflavones (phytoestrogens) daidzein (formononetin) – soy, alfalfa sprouts, red clover, chickpeas, peanuts, other legumes.

genistein (biochanin A) – soy, alfalfa sprouts, red clover, chickpeas, peanuts, other legumes.

glycitein – soy.

dihydroflavonols chalcones coumestans (phytoestrogens) coumestrol – red clover, alfalfa sprouts, soy, peas, brussels sprouts.

Phenolic acids

ellagic acid – walnuts, strawberries, cranberries, blackberries, guava, grapes.

gallic acid – tea, mango, strawberries, rhubarb, soy.

salicylic acid – peppermint, licorice, peanut, wheat.

tannic acid – nettles, tea, berries.

vanillin – vanilla beans, cloves.

capsaicin – chilli peppers.

curcumin – turmeric, mustard. (Oxidizes to vanillin.)

Hydroxycinnamic acids

caffeic acid – burdock, hawthorn, artichoke, pear, basil, thyme, oregano, apple.

chlorogenic acid – echinacea, strawberries, pineapple, coffee, sunflower, blueberries.

cinnamic acid – aloe.

ferulic acid – oats, rice, artichoke, orange, pineapple, apple, peanut.

coumarin – citrus fruits, maize.

lignans (phytoestrogens) – flax seeds and flour, whole grains, berries.

silymarin – artichokes, milk thistle.

matairesinol – flax seed, sesame seed, rye bran and meal, oat bran, poppy seed, strawberries, blackcurrants, broccoli.

secoisolariciresinol – flax seeds, sunflower seeds, sesame seeds, pumpkin, strawberries, blueberries, cranberries, zucchini, blackcurrant, carrots.

All rights reserved Dr Ronald Picardi