Antioxidants In Blueberries Vs. Raisins

While both blueberries and raisins contain valuable nutrients, blueberries beat raisins when it comes to antioxidant content. Raisins only contain small amounts of vitamin E and C, while blueberries contain vitamin A, E, C and other antioxidants like beta-carotene and lutein. Antioxidants are not just vitamins, but any compound in the body that helps protect your cells from damaging substances called free radicals.

Vitamin E

Both raisins and blueberries contain the antioxidant vitamin E. According to the USDA Nutrient Database, one cup of blueberries contains 0.84 milligram of vitamin E, while the same amount of raisins contains 0.17 milligram of the vitamin. Vitamin E may help reduce your risk of prostate cancer and help treat neurological diseases that cause brain degeneration, like Alzheimer’s disease.

Vitamin C

One cup of blueberries contains 14.4 milligrams of vitamin C, while raisins contain 3.3 milligrams. Your body needs vitamin C to make collagen, which is not only used to build blood vessels, tendons and ligaments, but also acts as antioxidant. Vitamin C is most effective in protecting your proteins, lipids, and nucleic acids from damage and it can reduce the damage to your cells caused by external toxins like cigarette smoke.

Vitamin A

Raisins do not contain any vitamin A, while one cup of blueberries contains 80 international units of the antioxidant. Vitamin A may help reduce the risk of lung and breast cancer, but current research is inconclusive. Vitamin A can also be used to treat some types of leukemia and skin diseases like psoriasis.

Beta-Carotene

Beta-carotene is part of the carotenoids family, which is a group of antioxidants. While raisins do not contain any beta-carotene, one cup of blueberries contains 47 micrograms of the compound. Beta-carotene has been shown to reduce your risk of lung cancer, support your immune system and protect your heart from cardiovascular diseases.

Lutein and Zeaxanthin

Lutein and zeaxanthin are two antioxidants that work in unison to protect your eyes. One cup of blueberries contains 118 micrograms of these compounds. While your eyes need both lutein and zeaxanthin to function normally, they may also protect your eyes from damage that causes diseases like macular degeneration and cataracts.