Nutrient: polyphenols

Mango

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Mango is rich in fiber and polyphenols antioxidants, especially mangiferin. High contents of vitamin C and A boost immunity and folate ensures healthy prenatal development. Vitamin C content also improves collagen production, making it beneficial for hair and skin health. Mango can help lower cholesterol and thanks to magnesium, potassium and mangiferin keeps heart health in check. Apart from fiber, mango contains enzymes that help break down complex food molecules and help their absorption, making it great for digestive health and relieving constipation. It supports eye health thanks to antioxidants lutein, zeaxanthin and vitamin A.

Lentils

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Lentils are one of the oldest foods, widely consumed in Middle East and Egypt. They are packed with protein and fiber, as well as antioxidants, especially polyphenols. These have mainly anti-inflammatory and neuroprotective effects. Eating lentils protects heart from disease, lowers cholesterol and blood pressure. They are rich in vitamin B and folate, good for proper development during pregnancy, as well as iron, magnesium, zinc and potassium. Thanks to a combination of fiber, carbohydrates and iron, they are great for steady increase of energy levels.

Cherry

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Cherry is full of polyphenol antioxidants, protecting against heart disease and inflammation. Due to its anti-inflammatory properties, it can help relieve symptoms of gout and arthritis. Thanks to polyphenol and potassium levels, cherry also lowers blood pressure. It is favorite among athletes for increasing energy levels and relieving muscle pain and damage after exercising, especially sour cherry powder or juice. It contains melatonin and can benefit sleep cycles and help fight insomnia when taken in concentrated form.

Fig

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Considered the oldest cultivated fruit, fig contains lots of fiber, making it a good remedy for constipation and improving digestion. Prebiotics found in fig also help with digestion and gut health. Fig leaf tea or extract may be beneficial for reducing blood sugar levels and diabetes treatment. Thanks to high fiber and potassium content, fig can lower high blood pressure. It is rich in antioxidants, especially polyphenols. Some other potential benefits include improving hair and bone health, due to calcium and magnesium content.

Grape

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Grape is full of antioxidants, particularly polyphenols, mostly present in its skin and seeds. Red grapes contain higher amounts, especially anthocyanins giving them their red color. Another polyphenol antioxidant found in grapes is resveratrol, protecting heart from disease, lowering blood sugar and having some anti-cancer properties, like reducing inflammation and preventing growth of cancer cells. Other benefit of resveratrol is potential activation of genes responsible for slower aging and longevity. Brain and cognitive performance can be also improved by increasing intake of this compound. Grape is a great choice for reducing cholesterol levels, as well as blood pressure. Many compounds from grape help maintain eye health, like resveratrol, lutein and zeaxanthin while others can also prevent growth of different bacteria and spread of viral infections.

Pear

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Often overshadowed by apple, pear is rich in antioxidants polyphenols and has very high fiber content, making it good for digestion and gut health. Pear can contain different antioxidants based on its color. Anthocyanins give it its red hue, while lutein and zeaxanthin appear in green pears. Another antioxidant present in the peel is quercetin, improving heart health, lowering cholesterol, blood pressure and risk of stroke. Pear is best eaten with the skin that holds most of its antioxidants and fiber. It is good for fighting inflammation and fiber in pear slows down digestion, helping regulate blood sugar levels and absorption of carbs.

Plum

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Plum is very rich in polyphenol antioxidants, especially anthocyanins, having anti-inflammatory effects and improving heart health. Sorbitol, a compound present in plums and prunes, can aid digestion and relieve constipation acting as a natural laxative. Plum extract may also help kill breast cancer cells. Although high in sugars, plum is rich in fiber and can help regulate blood sugar. Antioxidants found in this fruit can also benefit brain health and prevent some diseases, like Alzheimer’s.

Brazil nut

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Brazil nut is the richest known source of selenium, containing up to almost 100 times more selenium than most other nuts. Selenium makes it an excellent choice for proper thyroid function, immune system and cell growth. However, while low levels of selenium are linked to neurodegenerative diseases like Parkinson’s and Alzheimer’s, consuming too many brazil nuts on daily basis (more than 5), can lead to selenium toxicity and overdose. Brazil nut is also rich in antioxidants like polyphenols gallic and ellagic acid and vitamin E, fighting inflammation. Finally, it is loaded with healthy polyunsaturated fats, reducing bad cholesterol and keeping heart healthy.

Walnut

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Walnut is highest in antioxidants among all nuts, rich in vitamin E, ellagic acid and melatonin. Loads of omega-3 fats make it a great choice for protecting heart health. It is believed that walnut can reduce cholesterol and triglyceride levels. Walnut also lowers risk of cancer, especially prostate and color one and being also rich in polyphenols, it decreases inflammation in the body. It benefits gut health and is a good choice for weight management and decreasing appetite. Another benefit is lowering risk of diabetes and it is considered good for brain health and improving brain functions. In males, walnut can improve reproductive health.

Orange

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Orange is high in sugars, but also fibers and polyphenols which don’t cause sugar level spikes. It is rich in vitamin C, folate and contains antioxidants, mostly flavonoids and carotenoids. Thanks to citric acid, it can prevent kidney stones. Drinking fresh orange juice with food rich in iron can help iron absorption and help with anemia treatment. It is also a decent source of potassium, supporting heart health. For maximizing the benefit and more filling effect, it should be consumed as whole fruit, as opposed to just juice without fiber.

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