The Telomere Diet and Cookbook by Maggie Moon

Author:Maggie Moon
Language: eng
Format: epub
Publisher: Ulysses Press
Published: 2019-02-27T16:00:00+00:00

A number of cell studies reveal how polyphenols may be working to impact telomere health. Curcumin has been shown to slow the rate of telomere shortening and resveratrol to cause instability in the telomeres of cancer cells. The main point is that polyphenols are natural plant compounds found in a wide variety of wholesome foods known for antioxidant and anti-inflammatory characteristics, for support of mitochondrial health, and for telomere maintenance. Following are some common foods organized by categories and in order of the food’s polyphenol rank.

Seasonings and Oils High in Polyphenols

1. Cloves

2. Peppermint, dried

3. Star anise

4. Mexican oregano, dried

5. Celery seed

6. Common sage, dried

7. Rosemary, dried

8. Spearmint, dried

9. Common thyme, dried

10. Capers

11. Sweet basil, dried

12. Curry powder

13. Ginger, dried

14. Common thyme, fresh

15. Lemon verbena, dried

16. Extra-virgin olive oil

17. Cumin

18. Chinese cinnamon

19. Caraway

20. Ceylon cinnamon

21. Parsley, dried

22. Marjoram, dried

23. Rapeseed oil

24. Vinegar

Fruits High in Polyphenols

1. Black chokeberry

2. Black elderberry

3. Lowbush blueberry

4. Black currant

5. Highbush blueberry

6. Plum

7. Sweet cherry

8. Blackberry

9. Strawberry

10. Red raspberry

11. Prune

12. Black grape

13. Apple

14. Peach

15. Red currant

16. Apricot

17. Nectarine

18. Quince

19. Pear

20. Green grape

Nuts, Seeds, and Beans High in Polyphenols

1. Soy cheese

2. Soybean sprout

3. Walnut

4. Soy tofu

5. White bean

6. Black bean

7. Soy meat

8. Soy yogurt

9. Tempeh (fermented soybeans)

10. Almond

11. Roasted soybean

12. Soy flour

13. Pecan

14. Hazelnut

15. Chestnut

16. Flaxseed meal

Vegetables High in Polyphenols

1. Black olive

2. Green olive

3. Globe artichoke head

4. Red chicory

5. Red onion

6. Green chicory

7. Spinach

8. Shallot

9. Yellow onion

10. Broccoli

11. Asparagus

12. Potato

13. Curly endive

14. Red lettuce

15. Endive (escarole)

16. Carrot

Nonalcoholic Beverages High in Polyphenols

1. Coffee, filtered

2. Black tea

3. Green tea

4. Unfiltered apple juice

5. 100% pomegranate juice

6. 100% blood orange juice

7. 100% grapefruit juice

8. 100% orange juice

9. 100% lemon juice

10. Chocolate milk

11. Soy milk

12. Pure pomelo juice

Whole Grains High in Polyphenols

1. Whole grain hard wheat flour

2. Whole grain rye flour

3. Whole grain wheat flour

4. Whole grain oat flour

Cacao Products High in Polyphenols

1. Cocoa powder

2. Dark chocolate

3. Milk chocolate

Wines High in Polyphenols

1. Red wine

2. White wine

3. Rosé wine

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