Berries are some of the best polyphenol-rich foods you can eat, which make them the perfect snack to munch on or an ideal addition to your cereal or fruit shake.
Which berries are the best to stock up on?
The ultimate winner is the black chokeberry, which contains an impressive 1,700 mg polyphenol per 100 grams. It is also very rich in the compound anthocyanins which are known for their antioxidant effects that help to prevent free radical damage, oxidation of cells, and membrane damage.
The first runner up is the black elderberry containing 1,359 mg polyphenols per 100 grams. While it’s a bit difficult to eat, it is a versatile ingredient you can add in syrups, teas, jellies, and even the famous elderberry pies.
The second runner-up is blackcurrant, which contains 758 mg polyphenols per 100 grams. Based on research, the polyphenols found in blackcurrant berries have the capacity to help individuals dealing with multiple sclerosis and obesity and its complications.
Other berries to look out for are the European version of the blueberry called bilberries, which contain 560 mg polyphenols per 100 grams. For the same serving of blackberries, strawberries, and red raspberries, you get 360 mg, 235 mg, and 215 mg polyphenols, respectively. That’s a good deal!
OVERNIGHT BERRY BARLEY RECIPE
Eating overnight berry barley for breakfast is a simple way to add berries in your polyphenol diet. Here’s how:
- Mix organic rolled barley, organic Greek yogurt, and use nut milk, such as cashew or almond, for extra polyphenols in a small jar.
- Add a palmful of berries and a few slices of banana in the jar.
- Mix it well.
- Put in the fridge and let it rest overnight.