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Their anti-inflammatory or antioxidant properties deserve our full attention. Integrating polyphenols into our daily diet minimizes the risk of chronic diseases. But how to fill it up? Answers.

THE polyphenols are on the rise. The cosmetics industry has made it a marketing argument to sell anti-wrinkle creams. Some food supplements highlight their presence on the labels. In reality, there is no need to put your hand in the wallet to fill it up. Just follow one of the most hammered messages in the context of the National Health Nutrition Program (PNNS): the consumption of 5 fruits and vegetables a day.

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These contain not only vitamins and fibersbut they are also full of flavonoidsoftannic acid Or phenolic, among others. Substances that make up the family of polyphenols. It is also found in wine, tea or dark chocolate. Their interest for our health continues to be confirmed and demonstrated in the scientific literature.

Thus, epidemiological studies show a reduction in the risk of onset of chronic diseases such as type 2 diabetes and cardiovascular diseases through their regular consumption.

Other positive effects on cholesterol lowering were also highlighted. These abilities result from their antioxidant effect. In short, of their ability to fight against free radicalsthese oxygen derivatives that attack our cells by accelerating their aging, thus promoting the appearance of diseases.

Polyphenols also have prebiotic effects by modifying the composition of the intestinal flora. Some of them act as anti-microbials in contact with disease-carrying bacteria “, noted Daniel Sincholle, doctor of pharmacy.

In view of all these virtues, we must therefore learn to include them regularly on our plate. How to refuel? Our answers in pictures.

Thanks to Daniel Sincholle pharmacologist and author of New guide to probiotics(ed.Thierry Souccar)

© Shutterstock / Zamurovic Brothers

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100g of pomegranate provides 1.10 mg of very different polyphenols. It is a particularly interesting fruit to consume in addition to others or to include in salads for example.

© Shutterstock / Nickola_Che

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Brussels sprouts
100 g of this variety of cabbage provides a dose of 260 mg of polyphenols

© Shutterstock / Valentin Volkov

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100 g of artichoke heads provide approximately 260 mg of polyphenols. But beware of cooking too long which may cause them to disappear.

© Shutterstock / Maria_Usp

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The ratatouille
Eggplant, tomatoes, onions, zucchini: nothing beats this emblematic dish of French cuisine. It is a concentrate of polyphenols in a single plate.

© Shutterstock / ydumortier

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dark chocolate
Dark chocolate or pure cocoa: their consumption provides a good dose of polyphenols. 2 or 3 squares of chocolate provide about 250 mg.

© Shutterstock / ZaZa Studio

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Do not hesitate to sprinkle it fresh on salads or dishes. 100 g of this fresh herb provides 280 mg of polyphenols.

© Shutterstock / baibaz

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Even if this fruit is not the richest in polyphenols, we are among the biggest consumers of apples in France. It is therefore the simplest way to integrate it regularly into your diet.

© Shutterstock / StudioPhotoDFlorez

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Whether green or black, a 200 ml cup guarantees an intake of approximately 170 to 200 mg of polyphenols.

© Shutterstock / Flaffy

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red fruits
Strawberries, raspberries, blueberries, blackcurrants, cherries: you can have plenty of them in summer and winter thanks to frozen foods to store a good amount of polyphenols. For example, 150 g of strawberries provide between 350 and 400 mg.

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