A study  has shown that  phenolics in healthy individuals were depleted after 3 days when omitted from the diet. After returning to a diet including phenolics, healthy individuals showed an increase in antioxidant levels.

Phenolics are found in berries, tomatoes, cruciferous vegetables, eggplant, dark grapes.

Eat berries with yoghurt to increase the berries phenolic intake.

Reference: Kim HY, Kim OH, Sung MK. Effects of phenol-depleted and phenol-rich diets on blood markers of oxidative stress, and urinary excretion of quercetin and kaempferol in healthy volunteers. J Am Coll Nutr. 2003 Jun;22(3):217-23.

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