Genius Foods

Flavanones Oranges,  grapefruits,

lemons

Flavanols Cocoa,     green   vegetables,

onions, berries

Anthocyanins Berries,    red     grapes,     red

onions

Resveratrol Red  wine,   grape   skins,

pistachios, peanuts

Curcumin Turmeric

Oleocanthal Extra-virgin    olive   oil

These compounds exert their benefit on us in part by
creating a small amount of stress at the cellular level. When
we consume polyphenols, our cells respond defensively by
flipping the switch on gene activity that boosts antioxidant
production. In fact, the antioxidants stimulated by
polyphenols outshine the free radical–scavenging effect of
more commonly known antioxidants like vitamins E and C.
Those antioxidants work “one-to-one”—meaning one
molecule of vitamin C disarms one free radical. But the
antioxidants that polyphenols lead our bodies to create, such
as the free radical–fighting warrior glutathione, can disarm

countless free radicals.^23 In this way, eating polyphenol-rich
foods is like giving our cells a workout, challenging them to
detoxify, adapt, and grow more resilient to stress. (You can