9 Foods To Boost Your Polyphenol Intake This Summer

9 Foods To Boost Your Polyphenol Intake This Summer


Juicy watermelon and peaches, crisp tomatoes and lettuce in your salads or sandwiches, and refreshing ice-cold drinks with bright-colored fruits swimming inside.

Have you ever noticed that come summertime you crave more of these sweet, lush, and vibrant foods?

Your body is practically begging you for the polyphenols these foods provide.

Polyphenol Basics and Benefits

Since we have a ton of other articles on polyphenols, we won’t spend too much time on this subject.

Here are some quick facts about polyphenols:

  • Polyphenols are compounds found in brightly colored plant products like fruits and vegetables.
  • Polyphenols are believed to be sources of antioxidants
  • Polyphenols help your body by reducing oxidative stress.
  • Some diseases polyphenols help your body to fight include:
    • IBS
    • Cancers
    • Liver problems
    • Obesity
    • Diabetes

The 9 Polyphenols

So, there are a ton of good reasons to boost your polyphenolic intake, it’s easy to find them, now how do you go about doing so?

Fruit and Veggie Dips

This list is pretty endless, but we will focus on a few that are polyphenol-packed so you can get the most out of your days in the sun!


Salsa is crazy packed with polyphenols. Main ingredients of a basic salsa include:

  • Tomatoes (high in polyphenols and lycopene — a potent antioxidant)
  • Onions (uncooked onions provide your body with more support)
  • Jalapeños or other peppers
  • Cilantro
  • Lime juice

Use your salsa as a dip or top it on your eggs and tacos to enhance your meals flavor and health content.


Hummus is another awesome dip that is an easy way to get lots of polyphenols.

  • Chickpeas (also known as Garbanzo beans)
  • Spices (cumin, garlic, onion, and other powders)
  • Roasted vegetables for extra flavor (carrot, garlic, and red pepper are some great choices)
  • Lemon juice

Dip carrots, bell peppers, or crackers and you’ll have a light but filling snack for your summer days on the go.


Guacamole and salsa just tend to work hand in hand. This is another choice that you can use as a dip or a topping.

One study found that when you mix tomatoes with a fat, your body can use more of the polyphenols that tomatoes contain.

Just mix together some:

  • Avocado
  • Tomatoes
  • Onion

Delicious and done! That’s so easy, right? And it’s filled with tons of polyphenols and other great properties that your body needs.

Fruit Salad

fruit salad

Fruit salad is so versatile and pretty easy to make. You just need some time to wash and chop up your fruits to toss together. It’s always so fresh and delicious.

Some fruits you can add in (but are definitely not limited to) include:

  • Watermelon (also high in lycopene)
  • Honeydew
  • Cantaloupe
  • Apples (keep the skins attached for more polyphenolic content)
  • Grapes (a HUGE source of polyphenols that are great for heart health)
  • Cucumbers (again, keep the skins)
  • Oranges

Sangria and Mead

When you’re having a summer party and want to partake in the fun, without the bloat from beer you don’t have to feel bad about drinking sangria or mead since they offer tons of polyphenols.

Mix together:

  • Red wine or mead (fermented honey water)
  • Fruits — oranges, apples, peaches, pineapple, and strawberries are all great choices
  • Liquor (brandy or rum are commonly used)
  • Honey or any other sweetener
  • Ice

…and you’ve got a pretty and delicious drink that has more polyphenols than their fruitless counterparts for the evening of fun ahead!

Agua Fresca

Our Latin American and Spaniard friends have shared their salsa, guacamole and other delicious dishes with us. Here is another one.

Literally translating to ‘fresh water’, agua fresca is when you take a juicy fruit — usually melons — and pop them into a blender with some water, lime juice, and a sweetener (honey or maple syrup are the healthier sweetener options).

This is such a refreshing way to end your day after you’ve been out playing in the sun and it’s so easy to make or keep on hand.

Water or Iced Tea with Fruitwater with fruit

If you aren’t a fan of plain, bland water, popping some strawberries, lemon slices, cucumber slices, or really any other fruit will add some color, flavor, and polyphenols.

Brewing some green or black tea then putting it into the fridge with some fruits floating inside is another great way to stay refreshed, cool down, and increase polyphenol intake.

Green and black teas contain tons of polyphenols and are a great way to protect your body from UV rays.

Who knew you could drink your sunblock?


Smoothies are similar to agua fresca but you typically add a few more things. Smoothies don’t need to be as pureed as agua fresca allowing for more texture.

Adding yogurt or milk can make it more creamy if you prefer. Since you keep the skins and seeds of certain fruits, you get a ton more polyphenols than other fruit drink options.

Fruit Vinegar

Sounds sort of nasty, huh? Fruit vinegar isn’t like sangria where you let fruit float around in vinegar and then use it — or worse drink it.

Balsamic vinegar, red wine vinegar, etc. are considered fruit vinegar.

Using fruit vinegar in your cooking or on your salads provides your body with tons of organic acids and polyphenols.

Red wine vinegar and balsamic vinegar had the highest polyphenol levels out of 23 different types when studied.

Fruit Oils & Extracts

Fruit oils and extracts are usually made from the parts of fruits that you can’t eat (i.e. seeds, peels, etc.).

Tossing these parts in the trash is wasting tons of polyphenols. Thankfully we are able to extract them and use them in either oil or other forms.

Olive oil, avocado oil, and other oils made from fruits are packed with healthy fats and polyphenols.

Using these types of oil to cook aid your body in digestion and help make your body function like a well-oiled machine!

Polyphenols from pomegranate extract help to prevent adipogenesis and diabetes.

Extract from avocado seeds may help people to avoid gastric ulcers since their polyphenols decrease oxidative stress.

Just make sure all of these are derived from organic sources and are 100% what they say they are so you aren’t potentially harming yourself.

Homemade Popsicles

What’s better on a hot summer day than a popsicle?

The fruit will provide you with tons of benefits, and adding some yogurt and honey for added nutritional value definitely beats out their sugary, overprocessed counterparts.

Just blend your ingredients, pour them into a popsicle mold, stab in your stick and pop them into the freezer. Once they’re frozen you’ve got a delicious and extremely healthy way to cool down.

Atrantil to Make This Summer the Best

Atrantil is filled with polyphenols.

Taking Atrantil daily will help to prevent rushes to the bathroom while you’re on vacation and boost your polyphenols to make your whole body work at it’s best this summer.

What are some ways you like to include fruits and veggies into your summer routine?

Share them in the comments below!