Rainbow OPCs

List of Rainbow Foods containing OPCs

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🔴 Red Foods

Excellent

• Cranberries ★★★★★

• Red grapes ★★★★★

• Pomegranate ★★★★★

• Cinnamon ★★★★★

Very Good

• Red apples ★★★★

• Red potatoes ★★★★

Good

• Cherries ★★★

• Strawberries ★★★

• Raspberries ★★★

• Salmonberries ★★★

• Goji berries ★★★

Moderate

• Red plums ★★

• Rhubarb ★★

Small

• Tomatoes ★

• Tomato sauce ★

• Watermelon ★

• Red peppers ★

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🟠 Orange Foods

Moderate

• Apricots ★★

• Peaches ★★

• Pinto beans ★★★

• Kidney beans ★★★

Small

• Butternut squash ★

• Oranges ★

• Pumpkin ★

• Carrots ★

• Sweet potato ★

• Mango ★

• Papaya ★

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🟡 Yellow Foods 

Excellent

• Pecans ★★★★

• Hazelnuts ★★★★

Good

• Pistachios ★★★

• Almonds ★★★

• Almond butter ★★★

• Walnuts ★★★

Moderate

• Golden apples ★★★

• Cashews ★★

• Nut butters (cashew, walnut, pistachio) ★★

• Sesame butter ★★

• Pears ★★

• Quinoa ★★

Small

• Macadamia nuts ★

• Sunflower seed butter ★

• Corn ★

• Extra-virgin olive oil ★ (trace amounts of proanthocyanidins; richer in other polyphenols)

• Lecithin ★ (depends on source and processing)

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🟢 Green Foods

Moderate

• Green apples ★★★★

• Green grapes ★★★★★

• Avocados ★★

• Fava beans ★★

Small 

• Green beans ★

• Kale ★

• Spinach ★

• Broccoli ★

• Asparagus ★

• Arugula ★

• Brussels sprouts ★

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🔵 Blue / Indigo Foods

Excellent 

• Blueberries ★★★★★

• Black currants ★★★★★

• Aronia (chokeberries) ★★★★★

• Elderberries ★★★★★

• Concord grapes ★★★★★

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🟣 Purple Foods

Excellent

• Purple grapes ★★★★★

• Black grapes ★★★★★

• Blackberries ★★★★★

• Blueberries ★★★★★

Good

• Plums ★★★

• Prunes ★★★★

Moderate

• Purple cabbage ★★

• Eggplant ★★

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🟤 Brown Foods 

Excellent

• Dark chocolate (70%+ cocoa) ★★★★★

• Unsweetened cocoa powder ★★★★★

Good

• Buckwheat ★★★

• Whole oats and unsweetened oat cereal ★★★

Moderate

• Whole wheat ★★

• Sprouted grains ★★

• Barley ★★

• Spelt ★★

• Kamut ★★

• Rye ★★

• Whole grain sourdough bread ★★

• Whole grain pasta ★★

Small

• Amaranth ★

• Teff ★

• Brown rice ★

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⚫ Black Foods

Excellent

• Black beans ★★★★

Good

• Figs (especially dried) ★★★

• Black olives ★★★

Moderate

• Blackstrap molasses ★★

• Poppy seeds ★★

• Balsamic vinegar ★★

• Black Panda licorice ★★ (contains blackstrap molasses)

Small

• Wild rice ★

• Black pepper ★

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⚪ White Foods 

Good

• Sesame seeds ★★★

• Tahini ★★★

Moderate

• Soy protein powder ★★

• Tofu ★★

• Soy milk ★★

• Almonds and almond milk ★★

• Onion ★★

• Shallot ★★

• Leek ★★

• Garlic ★★

Small

• Cauliflower ★

• Turnip ★

• Potato (especially with the skin) ★

• Jicama ★

• Coconut and coconut butter ★

• Oat milk ★

• Rice milk ★

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⚪ Clear Foods 

Moderate

• Rice bran ★★

• Oat bran ★★

Small

• Psyllium ★

• Guar gum ★

• Nori ★

• Kelp ★

• Sea vegetables ★

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🌸 Pink Foods 

Excellent

• Cinnamon tea ★★★★

• Pine bark tea ★★★★

• Grape seed tea ★★★★

Moderate

• Pink grapefruit ★★

• Rose hip tea ★★

Small

• Beets ★

• Herbal teas ★ (varies greatly depending on the herbs used: some, such as cinnamon tea, rosehip tea, grape seed tea, and pine bark tea, can be meaningful sources of OPCs, while others contribute little or none.  )

• Salad dressing ★ (if made with ingredients such as balsamic vinegar, berries, herbs, or extra-virgin olive oil)