How to Add Phenolic Acids to Your Diet

Co-authored by Claudia Carberry, RD, MS

Last Updated: May 25, 2021 References

Phenolic acids are polyphenols that occur naturally in plants. Diets rich in phenolic acids may protect against the development of cancers, cardiovascular diseases, diabetes, osteoporosis and neurodegenerative diseases.^{[1]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} They may even keep your skin from aging quickly because they prevent damage from free-radicals. People who eat a balanced diet generally get enough phenolic acid, but you may want to add more to boost their effects.^{[2]
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Research source} You can add phenolic acids to your diet by getting them through foods, beverages, and seasonings.

Method 1

Method 1 of 3:
Choosing Foods, Drinks, and Supplements

1
Eat lots of fruit. One of the richest sources of phenolic acid is fruit. Phenolic acid is present in different fruits such as pears, grapes, and berries. Adding a variety to your diet can ensure that you increase your daily phenolic acid intake. Products manufactured from these fruits, such as juice or wine, also contain phenolic acid. Fruits high in phenolic acid include:^{[3]
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- Grapes
- Pears
- Apples
- Cherries
- Berries such as blueberries and raspberries
- Plums^{[4]
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- Citrus fruits such as oranges and lemons
- Kiwis
- Mangoes
2
Incorporate different vegetables. Like fruits, vegetables also contain a high amount of phenolic acid. Get a wide array of vegetables every day and even at each meal if you can.^{[5]
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PubMed Central
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Go to source} Some vegetables high in phenolic acids include:^{[6]
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- Onions, white and red
- Black and green olives
- Globe artichoke heads
- Red and green chicory
- Spinach
- Shallots
- Broccoli
- Asparagus
- Potato
3
Consume whole grains. Another great plant source of phenolic acid is whole grains. An optimal way to get them is baking with flour made from them. However, even eating a bowl of rice or oats can also increase the amount of phenolic acid you’re getting. Whole grains and whole grain flours high in phenolic acids include:^{[7]
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- Wheat
- Rice
- Corn
- Oats
- Refined maize flour
- Rye
4
Boost intake with nuts and seeds. Sprinkling these on your foods can also add more phenolic acid to your diet. Nuts and seeds high in phenolic acids include:
- Flaxseed and flaxseed meal
- Hazelnut
- Pecans
- Soy flour
- Chestnut
5
Drink beverages high in phenolic acid. Beverages made from plant sources can also help boost your daily phenolic acid intake. Having a sensible amount of the following beverages can further your efforts to get more phenolic acid:^{[8]
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PubMed Central
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- Red wine
- Tea
- Coffee
- Hot chocolate made from cocoa
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Use daily supplements. The best way to add phenolic acids to your diet is through foods and beverages high in them. You can also try a supplement high in phenolic acids for a further boost. Phenolic acid supplements often come as grape seed or green tea extract or are marketed as antioxidants. Avoid using these in place of a proper diet high in phenolic acids because they may not have the same benefit as food sources.^{[9]
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- Follow your doctor’s or packaging instructions for proper dosage.
- The FDA does not regulate supplements for content, purity, labeling, or claims. It's best to use supplements with a third party verifier like USP (US Pharmacopeia).

Method 2

Method 2 of 3:
Seasoning with Phenolic Acids

1
Add some spice to dishes. Spices are an especially high source of phenolic acid. Flavoring dishes with them can further boost your daily intake of phenolic acid. Some spices you may want to use include:^{[10]
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- Cloves
- Star anise
- Dried Mexican oregano
- Celery seed
- Dried sage
- Dried rosemary
- Dried thyme
- Dried sweet basil
- Curry powder
2
Flavor foods and teas. Mint and ginger are plants that contain high amounts of phenolic acids. You can use them in dishes or even make a tea out of the dried leaves. The following can increase your daily intake:
- Dried peppermint
- Dried spearmint
- Dried ginger
- Dried lemon verbena
3
Pour on oils. Plant-based oils can also be good sources of phenolic acids. You can cook with them or add them to an appetizer such as whole wheat bread. Oils high in phenolic acids include:
- Extra virgin olive oil
- Rapeseed (canola) oil

Method 3

Method 3 of 3:
Creating Daily Menus

1
Make a hearty breakfast. You can easily pack each meal of your day with lots of phenolic acids. Some ideas for breakfast foods include:
- Omelet with artichoke heads, asparagus, shallots, and dried thyme cooked in olive oil with fresh-squeezed orange juice
- Bowl of oatmeal with a selection of berries, cherries, and apple and coffee
- Pumpkin bread made with whole wheat flour, seasoned with cloves and star anise
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Boost your levels at lunch. Your midday meal is another great time to add to your phenolic acid intake. You might like the following for lunch:^{[11]
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- Spinach salad with chicory and chilled, steamed broccoli; dressing of extra virgin olive oil and red wine vinegar
- Bowl of yogurt with fresh berries and flaxseed meal and a cup of peppermint tea
- Sandwich made with whole grain bread and spinach
3
Have a delicious dinner. A good dinner with a glass of wine can help you unwind from your day. It also presents a great opportunity to further boost your phenolic acid intake. Some dishes you might want to make include:
- Tofu with steamed asparagus and broccoli in a curry sauce with a glass of white wine or ginger tea
- Salmon braised in olive oil and dried rosemary with a spinach salad, potatoes, and a glass of red wine
- Artichoke and chicory pizza made with whole wheat flour, seasoned with thyme and oregano with a glass of red wine
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Enjoy dessert. Baking desserts with flour, berries, and spices can further boost your phenolic acid intake. Some examples of desserts you may want to try include:
- Apple or blueberry crumble made with whole wheat flour and whole oats, seasoned with lemon, cloves, cinnamon and star anise
- Sweet breads or cakes made with whole wheat flour and spices
- Bowl of mixed berries
5
Have a snack. If you need a little pick-me-up during the day, use it as an opportunity to get more phenolic acids. Some good snack choices include:
- 1-1.5 Ounces of dark chocolate made with real cocoa powder
- An apple or pear
- 3 ounces of roasted chestnuts