2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Tannins can be very useful because of their antiviral, antioxidant and antimicrobial effects.
However, the consumption of foods with tannins can cause migraines, fatigue, anxiety, irritability and muscle weakness in some people for whom a tannin-free diet may be healthier.
However, completely avoiding tannins is a difficult task, as these polyphenols are found in many nutritious foods and beverages.
However, you can reduce their intake once you get acquainted with the basics sources of tannins. See who they are!
Dietary sources of protein
Getting more protein from meat, poultry, seafood and dairy products will help you minimize your tannin intake. Plant sources of protein contain tannins. Legumes containing these compounds are: black beans, kidney beans, Pinto beans, peas, chickpeas and lentils. Cashews, hazelnuts, almonds, peanuts, walnuts, pistachios and pecans also contain some tannins.
Cereals with tannins
Sorghum, barley and corn are also sources of tannins. You can limit the tannins in your diet by relying on other foods, such as wheat, oats, rice, spelled, einkorn, amaranth, bulgur, millet or quinoa.
Fruits and vegetables with tannins
Tannins are what give some raw fruits an astringent or bitter taste. Most of these antioxidants are found in the peel of fruits that are not well ripened. So eat only ripe fruits and remove their skin if you want to limit their intake. Apples are one of the most famous sources of tannins. Blueberries, blackberries, strawberries, raspberries, cranberries, cherries, pineapple, lemon, orange, grapefruit, guava, watermelon - all these fruits contain tannins. Mangoes, dates, kiwis, nectarines, peaches, pears, apricots, plums, bananas, avocados and pomegranates are also sources of polyphenol compounds. Vegetables do not contain much tannin, although they can be found in pumpkin and rhubarb.
Drinks with tannins
Beer, wine, tea, fruit juices and cider are also sources of these antioxidants, so it's a good idea to avoid them if you're on a tannin-free diet. Milk, water and coffee are a better substitute for these drinks. Chocolate is also a source of tannins. Some tannins are found in cinnamon and curry powder, but you still have plenty of herbs and spices to flavor your food.
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What Are Tannins And Why Are They Useful?
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Tannins
Tannins, also known as tannins, are polymeric phenolic compounds that are most common in plants. Tannins most often accumulate in the bark of tree species, but are also found in the roots, leaves and stems of herbaceous plants. Types of tannins Hydrolyzable tannins - under the influence of acids, they are hydrolyzed to simpler compounds such as ellagic and gallic acid.
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