Polyphenol-Rich Foods & Longevity: What to Juice for Biohacking?

When it comes to the secrets of longevity, scientific evidence continues to point toward one powerful plant compound with numerous health benefits: polyphenols. Polyphenols are found in colorful fruits, vegetables, herbs, and teas. 

These compounds help reduce oxidative stress, lower the risk of cardiovascular disease, and protect against neurodegenerative diseases. Plus, they may also guard against certain carcinogenic effects.

It wouldn’t be wrong to call them nature’s defense system against so many illnesses. 

So, what can you do to get more of them in your diet? Well, juicing is a simple way to increase your doses of polyphenols. And that’s what we’ll explore today: the best polyphenol-rich foods to juice for longevity and their potential health benefits.

What Are Polyphenols?

Polyphenols are a large family of powerful plant compounds found in fruits, vegetables, herbs, teas, and even cocoa. These compounds act as powerful antioxidants, which means they can help neutralize harmful free radicals, reduce oxidative stress, and lower the risk of chronic diseases. 

In plants, polyphenols give many foods their vibrant colors, bold flavors, and distinct aromas. Common sources include types of berries, pomegranate juice, green teas, and black teas.

You can also find polyphenols in capsule form, but it’s always best to get them through foods. Also, their bioavailability (the amount your body can use) may vary by food source, so it’s worth including a variety to get plenty of polyphenols in your diet.

Types of Polyphenols

There are over 8,000 different types of polyphenols, but they're broadly categorized into four main classes based on their chemical structure:

• Flavonoids: This is the largest group of polyphenols and makes up about 60% of all polyphenols. Flavonoids are further divided into several subclasses, including flavonols (found in onions and kale), flavones (in parsley and celery), and catechins (abundant in green tea). They are known for their strong antioxidant and anti-inflammatory properties. 

• Phenolic Acids: These compounds are a significant part of the polyphenol family and are found in a wide variety of plant foods. They are divided into two main types: hydroxybenzoic acids (present in berries) and hydroxycinnamic acids (found in coffee, cinnamon, and kiwis). They are known to help protect against oxidative stress.

• Stilbenes: This is a smaller but well-known class of polyphenols, with resveratrol being the most famous example. Resveratrol is primarily found in the skin of red grapes, peanuts, and some berries. It’s also found in wine.

• Lignans: These are polyphenols found in fibrous plant foods like seeds, cereals, beans, and certain fruits and vegetables. Flaxseeds, sesame seeds, and grains are particularly rich sources. When consumed, lignans are metabolized by gut bacteria into compounds that may have antioxidant and estrogen-like properties.

Benefits of Polyphenols: Why Your Body Needs Them?

The numerous health benefits of polyphenols have been studied extensively, with scientific evidence linking them to the prevention of several chronic diseases. Let’s explore these advantages in more detail:

Improves Immunity

Polyphenols can improve immunity to infections and diseases in more than one way.

Research shows that they activate ‘signalling pathways’ for the immune system response to infections. In simpler words, they can help activate the immune system to fight any disease or infection-causing pathogens. 

But there’s another way, polyphenols improve your immunity, and that’s by promoting good bacteria in your gut. While they fight the bad bacteria, they also promote good bacteria (microbiome) which help deal with digestion issues and are linked to a strong immune system.

Reduces Inflammation

Inflammation, which is your body’s response to injury or infection, is also linked to many chronic conditions. It’s also a key symptom of autoimmune diseases like arthritis and Crohn’s disease. Polyphenols can help reduce inflammation. 

One study examined lignans (a type of polyphenol) and their relationship to inflammation. It found that a higher concentration of lignans produced lower markers of inflammation. This suggests they may help reduce inflammation.  

Another recent research has shown that the classical antioxidant effect of polyphenols may also contribute to their anti-inflammatory role. 

Good for Heart Health and Brain Function

Polyphenols are great for heart health. Kaempferol, quercetin, and resveratrol are particularly good for cardiovascular health as they prevent oxidative stress in heart tissue. But that’s not all, polyphenols also regulate blood pressure, which is a major risk factor for heart disease.

Similarly, polyphenols may also improve brain function. This can be seen as yet another anti-aging effect because our cognitive health declines as we age. Moreover, according to a review published in Frontiers in Nutrition, curcumin, a polyphenol found in turmeric, has been linked to a low occurrence of neurodegenerative diseases like Alzheimer’s disease. 

Lowers Diabetes Risk

Type 2 diabetes is incredibly prevalent in the American population. Around 38 million people have diabetes, most of whom have type 2. It’s a condition that impacts insulin production and absorption and is a risk factor for so many other diseases. Many of which are chronic and life-threatening. 

A good diet has always been the answer to lowering the actual risk of diabetes, especially in people who may be at a higher risk due to genetics. And now scientific evidence now shows that polyphenols may reduce this risk and help manage the disease through their anti-inflammatory, antioxidant, and anti-glycemic properties. These potential health benefits make polyphenol-rich foods a smart choice for long-term wellness.

Lowers Cancer Risk

Polyphenols may help reduce the risk of several cancers through their antioxidant activity, which combats oxidative stress and cellular damage. Scientific evidence links these powerful plant compounds to lower rates of breast, colon, and prostate cancers.

The Frontiers research mentions that polyphenols can have both preventative and therapeutic effects on the development of cancers. They can inhibit tumor growth, trigger cancer cell death, and protect healthy cells from carcinogenic effects, which makes them an important part of a nutrient-rich diet.

Are Polyphenols Anti-Aging?

Antioxidants, including polyphenols, are widely studied for their health benefits in slowing aging. By reducing oxidative stress and neutralizing free radicals, these powerful plant compounds protect cells from damage that can accelerate the natural aging process.

In fact, the anti-aging effect of polyphenols has become a promising area of research with several recent studies exploring this effect. A 2024 review in Nutrients reported that polyphenols influence multiple hallmarks of aging through physiological processes and cellular pathways.  

Beyond this, polyphenols are being investigated for their ability to influence longevity. For instance, compounds like resveratrol have been shown to activate sirtuin proteins (SIRT1), which are associated with DNA repair, cellular health, and extended lifespan in various animal models.

Although further research is needed to understand the anti-aging benefits of polyphenols, current findings suggest that diets rich in polyphenols may support healthy aging and offer numerous health benefits over time.

What Foods Are Rich in Polyphenols?

Polyphenols are found in a wide variety of plant-based foods. While some, like herbs and spices, have very high polyphenol levels, they’re usually consumed in small amounts. To get plenty of polyphenols in your diet, focus on these everyday sources:

Here are the different types of foods that can provide various types of polyphenols and their associated benefits: 

• Fruits: Dark-colored fruits with plenty of antioxidants, such as black currants, sweet cherries, black chokeberries, pomegranate juice, and other types of berries.

• Vegetables: A wide range of vegetables, ranging from onions and artichokes to soybeans, contain polyphenols. 

• Legumes: Black beans and white beans are affordable sources with a decent chunk of polyphenols.

• Nuts: Almost all nuts, like walnuts, hazelnuts, and almonds, contain antioxidants, including polyphenols. 

• Herbs, spices, and seasonings: Fresh or dried herbs like oregano and rosemary, as well as spices like cloves and turmeric, are chock-full of polyphenols. 

• Tea: Both black and green tea can provide polyphenols. 

• Olive oil: Extra virgin olive oil is another easy source of getting your polyphenols. 

• Wine: As grapes have polyphenols, red wine and white wine also have them. 

• Cocoa: Cocoa powder and dark chocolate are rich in antioxidants like polyphenols. 

• Tempeh: Made from soybeans, tempeh offers polyphenols like isoflavones, genistein, and daidzein.

Can Juicing Help Get Your Polyphenols?

Yes, juicing can be an easy and effective way to get a generous amount of polyphenols in a concentrated form. It’s best to juice both fruits and vegetables to get a variety of polyphenols and tap into their longevity and disease-fighting benefits. 

Like many others, I used to struggle to eat enough plant-based whole foods. But juicing makes it easy for me to add more fresh fruits, berries, and vegetables and get those antioxidants. 

To get a stronger polyphenol punch, I suggest you add some fresh herbs to your juices, such as parsley and thyme. However, if you don’t enjoy their taste, the sweetness of the fruits will mask it perfectly.

What to Juice for Polyphenols?

Many fruits and vegetables have high polyphenol content. However, to make sure you’re getting the full doses of polyphenols, it’s best to juice with a slow juicer. Cold-pressed juices retain micronutrients like polyphenols well, as there’s no oxidation and the yield is higher (more juice = more nutrients).

So what exactly should you be juicing to get your polyphenol fix? 

• Dark-Colored Berries: Different types of berries, like blackberries, strawberries, raspberries, and highbush blueberries, provide plenty of polyphenols. You can juice them on their own or with other ingredients and even drink smoothies. 

• Apples: Apple juice is a good source of polyphenols and other antioxidants like vitamin C. Both the flesh and peel of apples contain these compounds, so use them whole in your juicing. (Check out the best apple juicers)

• Cherries: Sweet cherries are also high in polyphenols. You can juice them on their own or with other high-fiber fruits. 

• Black Currant: Black currants can provide anywhere from 500 to 1342 mg of polyphenols (mostly anthocyanins) per 100g.They’re easily one of the foods with the highest concentrations of these compounds.  

• Spinach: In vegetables, spinach packs the strongest nutritional punch of antioxidants. It contains lutein, kaempferol, quercetin, and nitrates. Just add some spinach leaves to your fruit juices to get those antioxidants easily. 

• Carrots: With plenty of phenolic acids and anthocyanins, carrot juice offers a diverse array of disease-fighting antioxidants. Carrot juice is also good for your eyesight. 

• Red Cabbage: This vegetable has good amount of total polyphenols. It’s not the tastiest ingredient to juice, but this issue can be easily solved by adding some fruits with it, like apples or oranges.

• Nuts (Nut milk): As we explored earlier, nuts like walnuts, pecans, and almonds are also a viable source of polyphenols. Alongside juices, drinking nut milks may also help you get beneficial antioxidants and good fats. Some top-quality juicers, like Hurom juicers, can easily make nut milks.

Best Juice for Anti-Aging (with Polyphenol-Rich Foods)

If you’re after the anti-aging and longevity benefits of foods with plenty of polyphenols, try juicing some of the ingredients listed above. To make your life easy, here are some anti-aging juice recipes. 

1. ABC Juice (Apple, Beets, Carrots)

A classic in the juicing world, ABC juice blends the earthy sweetness of beets, the crisp freshness of apples, and the smooth flavor of carrots. All three ingredients are rich in antioxidants. Beets also provide nitrates that support cardiovascular health. 

Estimated Calories per Serving (300 ml): 150 kcal

Ingredients (2 servings):

• 2 medium apples (about 300g)

• 1 medium beetroot (about 150g)

• 3 medium carrots (about 250g)

Instructions:

1. Wash all produce thoroughly.

2. Peel the beetroots. 

3. Feed all the ingredients to your Hurom juicer’s hopper. 

4. Extract the juice, stir it well, and serve. 

2. All Berry Juice

A vibrant, antioxidant-rich drink that bursts with sweet and tangy notes from mixed berries. This juice is perfect for a morning immune boost or a refreshing afternoon pick-me-up.

Estimated Calories per Serving (250 ml): 110 kcal

Ingredients (2 servings):

• 1 cup strawberries (150g)

• 1 cup blueberries (150g)

• 1 cup raspberries (120g)

• 1 small apple (150g) for sweetness

Instructions (Slow Juicer):

1. Wash all berries and the apple thoroughly. Remove the apple core and cut it into slices.

2. Place all the ingredients in your Hurom juicer hopper. 

3. Extract the juice, stir well, and serve immediately to preserve antioxidants.

3. Green Juice (Spinach and Green Apples)

This crisp and refreshing juice combines leafy greens with naturally sweet green apples, delivering a hit of vitamin C, iron, and chlorophyll. This is also great as a light detox. 

Estimated Calories per Serving (300 ml): 90 kcal

Ingredients (2 servings):

• 3 cups spinach leaves (90g)

• 2 medium green apples (300g)

• ½ cucumber (100g)

• ½ lemon (optional)

Instructions (Slow Juicer):

1. Wash the ingredients thoroughly.

2. Cut the cucumber into smaller pieces. 

3. Juice all the ingredients with your Hurom juicer.

4. Serve chilled with some ice cubes.

Want some more green power for your day? Check out some more green juice recipes!

4. Carrot and Apple Juice

A simple, naturally sweet blend that’s easy on the palate and rich in polyphenols. It’s perfect as a mid-morning drink for a quick energy lift. 

Estimated Calories per Serving (300 ml): 120 kcal

Ingredients (2 servings):

• 3 medium carrots (250g)

• 2 medium apples (300g)

Instructions (Slow Juicer):

1. Wash and chop carrots and apples into chunks.

2. Add both ingredients to your Hurom juicer.

3. Extract the juice, stir it well, and serve fresh or refrigerate for later use.

5. All-Star Anti-Aging Juice (Celery, Red Cabbage, Carrots, and Apple)

This unique mix balances the earthy notes of cabbage and celery with the natural sweetness of carrots and apples. Its antioxidant content may help prevent the anti-aging effects of free radicals and deliver many other health benefits. 

Estimated Calories per Serving (300 ml): 100 kcal

Ingredients (2 servings):

• 3 celery stalks (150g)

• 1 cup chopped red cabbage (90g)

• 2 medium carrots (170g)

• 1 medium apple (150g)

Instructions (Slow Juicer):

1. Wash all ingredients thoroughly. Cut carrots, celery, and an apple into juicer-friendly pieces.

2. Start with cabbage, followed by celery stalks. Then, add apples and carrots to the juicer. 

3. Extract the juice. 

4. Stir the juice before serving and drink it fresh for the best results.

Embrace the Polyphenol Goodness with Juicing

It’s easy to get polyphenols through foods, and even easier through juicing (in a concentrated dose with multiple ingredients). These plant compounds are super beneficial for long-term wellness and for slowing the natural aging process. 

All you need is a reliable slow juicer that preserves all the nutrients, including polyphenols.  That’s where Hurom Slow Juicers excel. They retain vitamins, minerals, and micronutrients, so every sip delivers a true nutritional punch.

Ready to get the benefits of polyphenol-rich fruits and vegetables? Explore Hurom Slow Juicers! 

FAQs

What is the highest polyphenol food?

Cloves have the highest polyphenol content among foods, with 15,188 milligrams per 100 grams. Other foods with high polyphenol levels include dried peppermint, star anise, cocoa powder, and dark chocolate. 

What drinks are rich in polyphenols?

Drinks rich in polyphenols include green tea, black tea, red wine, coffee, and pomegranate juice. These beverages contain high levels of flavonoids, phenolic acids, and other antioxidants.

What do polyphenols do for the body?

Polyphenols protect the body by reducing inflammation, neutralizing free radicals, and supporting heart and brain health. They also help regulate blood sugar and improve gut microbiota balance.

Which fruit is rich in polyphenols?

In fruits, black chokeberry has some of the highest quantities of polyphenols at 1,700 mg per 100 g. Other fruits high in these antioxidants include blackberries, blueberries, plums, and cherries. 

Which seeds have polyphenols?

Flaxseeds, chia seeds, and sesame seeds are rich in polyphenols. These seeds provide lignans and other phenolic compounds that offer antioxidant and anti-inflammatory benefits.

Does heat damage polyphenols?

Yes, heat can damage polyphenols by breaking down their chemical structure and reducing their antioxidant activity. Boiling and prolonged heating cause the greatest loss, while steaming preserves more polyphenol content.