Antioxidant-rich fruits nutrients may furits behind the potential benefits of eating pomegranates. Learn about BHG's Nutrition Review Board. Skip Antioxidant-rkch content The Nutrition Antioxidant-rrich. Resveratrol levels and all-cause mortality in older community-dwelling adults. Archives of ophthalmology. One study showed that the body can absorb antioxidants from pecans, increasing their levels in the blood. Plant foods, antioxidant biomarkers, and the risk of cardiovascular disease, cancer, and mortality: A review of the evidence.

Antioxidant-rich fruits -

But, how much is enough? Although the exact amount is debated, for every calories per day, you should aim for at least 8, ORAC units. ORAC stands for Oxygen Radical Absorbance Capacity.

It measures the antioxidant capacity of different foods. While strawberries are high in ORAC units, french fries are much lower. Although we generate our own antioxidants, we also need to consume them.

Our cells naturally produce powerful antioxidants—such as glutathione —but the foods we eat supply other antioxidants like vitamin C and E. Between what the body produces and what nature provides, we get the best of both worlds.

The benefits of eating antioxidants or fruits high in antioxidants, specifically , speak for themselves. We need them to optimize our wellbeing. Plus, they can potentially ward off certain diseases. Research is underway, but antioxidants might be able to mitigate the risk of developing cancer.

Regardless, we do know that consuming foods high in vitamin C, vitamin E, and beta carotene can support the growth of healthy cells. Antioxidant supplements are commonly considered healthy. However, they can be problematic when taken in excess. They may decrease exercise benefits and increase your risk of certain cancers and birth defects.

There are hundreds possibly, thousands of different substances that can act as antioxidants. The most familiar are vitamin C, beta carotene, lutein, selenium, and manganese. These come in the form of food and supplements—bell peppers, grapes, oranges, avocados, walnuts, Brazil nuts, etc.

These substances are joined by other well-known compounds in the wellness world. Coenzyme Q10, flavonoids, polyphenols, glutathione, and more. Glutathione, in particular, is the most powerful and important antioxidant our body produces. When you think about building your breakfast, lunch, and dinner, try to choose the rainbow.

These colors are all high in antioxidants. Luckily, there are plenty of foods that are high in antioxidants. When possible, buy organic to limit additional exposure to chemicals and pesticides. Making a smoothie for breakfast, a leafy green salad for lunch, and a grain bowl for dinner will certainly include an abundance of antioxidants.

Red wine and coffee count, too! In fact, coffee is one of the highest sources of antioxidants in the American diet. This varies from person to person, and experts seem to have varying opinions as well.

This ultimately comes down to your health goals, metabolism, and how you digest fructose. More on that, below. Generally speaking, two servings of fruit per day is optimal. Given that balancing your blood sugar is important for everyone!

According to Levels , start with small portions of fruit. That way, you can see how your body reacts. Berries tend to work well for people.

Which is great, as berries are one of our favorite high-antioxidant foods. Starchy, high-sugar fruits bananas and dates may cause a blood sugar spike. Pair fruit with fat and protein like nut butters or full-fat plain yogurt and fiber chia seeds or flaxseeds. These foods can blunt a blood sugar spike.

There are numerous choices for antioxidant-rich foods, but these are the top 17 fruits that are high in antioxidants. Fun fact: artichokes contain more antioxidants than any other vegetable! Is there anything better than in-season asparagus? They make an easy main course and are endlessly customizable.

Just one cup of baked sweet potatoes with the skin supplies you with more than twice the recommended amount of beta-carotene. Beta-carotene supports us in everything from vision to our immune system to keeping our skin healthy and glowing.

Several studies suggest that blueberries contain the highest amount of antioxidants among all commonly consumed fruits and vegetables. Toss them into salads or stew them into oatmeal. As you probably know, broccoli is a powerhouse veggie, particularly when it comes to antioxidants.

Broccoli supports eye health by containing lutein, zeaxanthin, and beta-carotene. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable—including strawberries, spinach, broccoli, red grapes, etc. One cup of whole cranberries has an 8, total antioxidant capacity.

Beyond your traditional Thanksgiving sauce, cranberries are delightful when boiled with orange juice, vanilla, and cinnamon. You can also use them in mocktails and cocktails. The deeper the color, the more antioxidants the berry contains.

Along with other antioxidants, raspberries also contain vitamin C. Add raspberries to your favorite yogurt bowl.

One way to ensure you are getting enough antioxidants in your diet is to consume a variety of delicious fruits. Below are six of the best antioxidant-rich fruits that can help you ward off oxidative stress and inflammation.

Blueberries take the blue ribbon as one of the top antioxidant-rich fruits on the list. And rightfully so! These remarkable berries contain up to 9 millimoles of antioxidants in a single 3.

But where does this tiny fruit store such a large amount of antioxidants? The answer is their deep blue outer skin: the antioxidants responsible for their distinctive dark-blue hue are powerful, anti-inflammatory compounds called anthocyanins.

A review published in Advances in Nutrition found that people who regularly consume anthocyanin-rich blueberries have a lower risk of cardiovascular disease and type 2 diabetes, along with improved weight management and brain functioning. What better way to reap the many health benefits associated with blueberries than by enjoying this Blueberry Baked Oatmeal?

Slice into a pomegranate's smooth, thick skin, and you will find incredible chambers of juicy, ruby-red seeds aka arils that burst with flavor and antioxidants.

A review published in Foods reported that pomegranates have potent antioxidant and anti-inflammatory properties that can lower several inflammatory biomarkers associated with chronic disease.

Specifically, the researchers concluded that pomegranates might protect against obesity, cardiovascular disease, diabetes and certain types of cancer.

These health benefits are primarily due to an antioxidant known as punicalagin. According to the Antioxidant Food Database, pomegranates contain up to 9 mmol of antioxidants per 3.

These tart stone fruits contain a wide array of beneficial compounds that have been proven to boost your health. In fact, a review published in Nutrients —that included 20 studies on tart cherries—found that their high antioxidant concentration is associated with reduced inflammation and oxidative stress.

But the cherry on top of the cake is that they've also been shown to improve sleep , blood pressure and arthritic pain. The compounds responsible for these impressive benefits include polyphenols, melatonin, carotenoids and vitamins E and C.

According to the Antioxidant Food Database, tart cherries contain up to 7 mmol of antioxidants per 3. You can include this nutrient-packed fruit in your diet by preparing this Anti-Inflammatory Cherry-Spinach Smoothie.

Though commonly called berries, botanically, blackberries are actually a cluster of single-seeded drupelets filled with protective plant compounds. In a study published in Foods , the researchers found that blackberries contain several antioxidant-rich compounds that can inhibit the release of pro-inflammatory molecules linked to inflammatory conditions.

Of the antioxidants present in blackberries, anthocyanins and terpenoids are the most prominent ones. According to the Antioxidant Food Database, 3. If you are looking to add these gems to your fruit rotation, try this delicious Blackberry Crisp.

Native to Asia, goji berries have a distinctive sweet yet tangy flavor—comparable to cranberries or cherries. These unique berries are characterized by their oblong shape and vivid orange-red pigment—all thanks to compounds called carotenoids. The most common carotenoid in goji berries is zeaxanthin, a powerful antioxidant that plays an important role in good vision.

A study published in Oxidative Medicine and Cellular Longevity noted that regularly consuming goji berries increases levels of blood antioxidants and zeaxanthin, which is supportive of eye health. The same study also found that the high antioxidant potential of goji berries also has anti-aging and immune-supporting effects.

According to the Antioxidant Food Database, goji berries contain 4 mmol of antioxidants per 3. Try tossing these tiny but mighty berries into your next batch of trail mix to up your antioxidant intake. With their velvety red skin and floral aroma, raspberries are loaded with protective antioxidants that ward off disease.

According to a study published in Antioxidants , the major antioxidants present in raspberries include anthocyanins, ellagitannins and vitamin C. The researchers revealed that these compounds may combat oxidative stress and inflammation that promote the development of diseases like cancer.

In just 3. Consider whipping up this Muesli with Raspberries when you are in need of an antioxidant boost. Whether you are looking to protect your cells from harmful free radicals, find relief from chronic inflammation, or aid in disease management, antioxidants are powerful compounds that can significantly improve your health.

Although red and purple fruits like blueberries, pomegranates, tart cherries, blackberries, goji berries and raspberries have the highest quantities, antioxidants are also abundant in various plant foods.

From fruits to vegetables, nuts and legumes, you can obtain all the antioxidants you need when you consume a balanced diet.

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9 Antioxidant-Rich Fruits You Should Be Eating