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What are polyphenols?
You might be wondering what on earth they are. They sound a bit science-y, right? In reality, they’re simply natural compounds found in lots of plants that do a whole lot of good for our bodies. You’ll find them in dark foods you probably already love: berries, dark chocolate, red wine… and yes, beans too! (one of the most underrated polyphenol-rich foods out there).
If you’ve ever wondered why dark, colourful foods are so good for you, or how beans stack up against blueberries, this guide has you covered!
The Lowdown
Polyphenols are a group of naturally occurring compounds found in plants, known for their antioxidant and anti-inflammatory effects. They’re part of the reason why eating a colourful, plant-rich diet is so good for us!
There are four main types:
- Flavonoids (in fruits, veg, tea, and beans)
- Phenolic acids (in coffee, berries, whole grains)
- Anthocyanins (the pigments that give black beans, blueberries, and red cabbage their rich colour)
- Tannins (the compounds that make red wine and dark chocolate taste a little bitter)
Colour really does matter. As a rule of thumb, the darker the food, the higher the polyphenol content — which is why black beans, blueberries, and dark leafy greens are such heavy hitters.
How Do Polyphenols Benefit Our Health?
Polyphenols aren’t just “nice-to-haves.” They’re genuine game-changers for long-term health. Here’s how:
Heart health ❤️ Polyphenols can lower LDL cholesterol, improve blood vessel function, and reduce overall cardiovascular risk. Think of them as a natural tune-up for your circulatory system.
Brain health 🧠 By improving blood flow to the brain, polyphenols support cognition and may even offer anti-aging protection against neurodegenerative diseases. Sharper thinking + better memory.
Anti-inflammatory & antioxidant protection🥽 Polyphenols neutralise free radicals, calming inflammation and shielding cells from damage. It’s like giving your body its own protective armour.
Gut health💊 Many polyphenols act as prebiotics, feeding the good bacteria in your gut and supporting a thriving microbiome.
Beans: A POLYPHENOL POWERHOUSE
When it comes to polyphenols, beans punch WAY above their weight. In fact, beans can actually deliver higher volumes than blueberries - a surprising stat given how often berries get all the glory!
The deep purple-black colour of black beans comes from anthocyanins, which are linked to heart health and improved cholesterol. Per 100g, black beans contain around 59mg of polyphenols. And although they don’t have the dark colour, even white beans deliver an impressive 51mg per 100g. Not bad at all for such a humble pantry staple.
Looking beyond the numbers, beans are just SO versatile and delicious. Whether you’re spooning them into soups, stirring them through salads, or making them the star of a recipe, you’re fuelling your body with polyphenol power.
Polyphenol-Rich Foods (Beyond Beans)
Of course, beans aren’t the only source. You’ll also find polyphenols in:
- 🫐 Fruits: berries, cherries, grapes, apples
- 🍫 Treats! : dark chocolate, tea, coffee, red wine
- 🥬 Veg + greens: onions, spinach, kale
- 🧂 Spices: turmeric, cinnamon
SO - YES. Beans deserve a seat at the same table as all these celebrated superfoods. They’re every bit as polyphenol-rich + far more versatile than most!
How Many Polyphenols Should We Be Eating?
Experts suggest aiming for around 500mg of polyphenols per day. To put that into context, a single portion of beans can get you roughly 10% of the way there! And that’s before you add in the berries on your porridge or the dark chocolate with your coffee.
And what about supplements? It’s a fair question (and one people often Google: polyphenol supplements vs food). BUT the research is clear: whole foods win every time. That’s because when you eat beans, berries, or greens, you’re not just getting polyphenols, you’re getting fibre, protein, vitamins, and minerals too. It’s the full package.
Polyphenol boosting beans!
Black Beans ~59 mg
Rich in anthocyanins (pigments giving them their deep colour). Great for heart + cholesterol benefits.
Black Chickpeas ~52–55 mg
Higher polyphenol content than white chickpeas, thanks to their darker colour.
Borlotti Beans ~51 mg
Creamy and chestnutty, still packing a strong polyphenol punch.
White Beans ~51 mg
Lighter in colour but surprisingly close in polyphenol levels to darker beans!