I would argue that the vast majority of people who have at least a basic understanding of healthy eating know the value of consuming foods with antioxidants and how that can be good for us. Antioxidants have generally been studied for their role in preventing chronic diseases. However, not everyone may know that there are different kinds of antioxidants found in food and beverages, including chlorogenic acid and the benefits of consuming a variety.

That’s why today I’m sharing a round up of foods high in chlorogenic acid that you should consider adding to your diet.

14 Foods With High Chlorogenic Acid

Before we get started, let’s talk about what chlorogenic acid is and the benefits so you can appreciate them for what they are and begin to include more foods high in chlorogenic acid in your diet.

What Is Chlorogenic Acid

Chlorogenic acid (CGA) is a naturally occurring polyphenol—a compound formed by caffeic acid and quinic acid. Sources of chlorogenic acid can be found in various plants, including green coffee beans, tea, and certain fruit and vegetable sources. CGA is most known for its health-promoting properties, namely antioxidants, which can help neutralize harmful free radicals in the body and potentially protect cells from damage.

Is Chlorogenic Acid Good For Health

So if you’re wondering if chlorogenic acid is good for health, the answer is simple: yes. CGA is considered good due to its antioxidant and anti-inflammatory properties and also its antibacterial and antiviral properties. According to studies done by the National Library of Medicine, experts found CGA “plays a role in regulating glucose and lipid metabolism, improving insulin resistance, and reducing the risk of type 2 diabetes and cardiovascular diseases.” 

What does it do for your body?

There are a number of health benefits associated with chlorogenic acid and having enough of it in your body.

Antioxidant and Anti-inflammatory Properties

With sufficient chlorogenic acid in the body, you can help neutralize harmful free radicals that damage cells and contribute to aging and various diseases. You may also reduce inflammatory stress and potentially benefit conditions linked to chronic inflammation.

Regulate blood sugar

Chlorogenic acid can also help regulate blood sugar levels, improve insulin sensitivity, and potentially reduce the risk of type 2 diabetes.

Supports cardiovascular health

Chlorogenic acid can support cardiovascular health by lowering blood pressure, improving blood flow, and reducing cholesterol and triglyceride levels.

Weight management

CGA can be good for weight loss and weight management due to its ability to influence glucose absorption and fat metabolism. It’s been known to have significantly reduced body weight, visceral fat mass, and various blood markers related to obesity and cardiovascular health.

Neuroprotective effects

Some studies reveal that CGA can also have some cognitive benefits by potentially enhancing cognitive function and memory. 

Liver health

There are also potential liver health benefits of CGA as well. It can help mitigate inflammation and potentially support liver functions.

Which foods are recommended?

Green Coffee Beans

Green coffee beans contain 5-12 g of CGA per 100 g of beans.

Yerba Mate

The CGA content in fresh yerba mate leaves ranges from 45.8 to 80.8 g per kg, and in the stems it ranges from 31.6 to 78.9 g per kg. 

Blueberries

Blueberries contain a range of about 98-208 mg per 100g fresh weight, with most of the CGA coming especially from the skin. Blueberries also contain hydroxycinnamic acid, another type of phenolic compound, specifically a hydroxy derivative of cinnamic acid.

Sunflower Seeds

Did you know? CGA makes up a large percentage of the total phenolic content in sunflower seeds (often between 43% to 73%). Due to the variety, it’s hard to pinpoint exactly how much CGA is in sunflower seeds per gram. However, some sources say the dehulled kernels contain 1.1 to 3.6% CGA, while the hulls contain 0.5 to 2.98%. 

There are other food sources that contain a moderate amount of CGA. Being able to get a high amount of chlorogenic acid from the following will be dose dependent:

• Apples and Pears (CGA is mostly found in their skin)
• Eggplant (CGA is a major phenolic compound in eggplant)
• Tomatoes (the levels vary due to variety)
• Carrots
• Potatoes (CGA is present mostly in the skin)
• Tea (black and green tea)
• Prunes 
• Kiwi

• Cherries
• Peaches

Curious about other health benefits of coffee? Learn how to make these awesome summer coffee drinks and find out – does coffee have fiber?