If you follow health and nutrition news, you've likely heard about the benefits of antioxidants, compounds in natural foods that can guard against damage caused by free radicals in the body. According to MayoClinic.com, antioxidant-rich foods can help protect against conditions such as Parkinson's, Alzheimer's, cancer and heart disease. To get the most beneficial compounds, load up your plate with richly colored, high-fiber fruits.
Blueberries
The conventional way to measure the antioxidant value of any food is with its oxygen radical absorbance capacity. An ORAC score of more than 1,000 indicates a food is "rich" in antioxidants. According to a 2004 study published in the "Journal of Agricultural and Food Chemistry," wild blueberries have an ORAC score of 13,427 per cup and cultivated blueberries have a score of 9,019 per cup.
Other Berries
Berries of all types, including blackberries, raspberries, strawberries and cranberries, are superb sources of antioxidants, notes MayoClinic.com. Cranberries have an ORAC score of 8,983, while blackberries have a score of 7,701, raspberries 6,058 and strawberries 5,938 per cup. Fortunately, berries are also one of the most convenient fruits to serve. To boost your daily fiber intake as well as your antioxidant intake, add them to breakfast cereal, yogurt and baked goods.
Cherries
Both tart and sweet cherries have high antioxidant values. The ORAC score for cherries is so high that some natural foods companies produce a "tart cherry concentrate" that is intended to act as an antioxidant supplement. Sweet cherries have an ORAC number of 4,873 per cup. According to the Cherry Marketing Institute, frozen tart cherries have a score of 2,033 per serving and cherry juice concentrate has a score of 12,800 per serving.
Apples
Antioxidants abound in the brightly colored peels of apples, as do high amounts of dietary fiber. One Red Delicious apple has 5,900 ORAC units, and a green Granny Smith apple has 5,381 units. A medium apple also provides more than 4 grams of fiber, which can work to improve digestive health and enhance feelings of fullness.
Considerations
Antioxidants come in many different varieties. Even if berries, cherries and apples aren't your favorites, you can get some antioxidants from any fruit or vegetable. For example, "Eating Well" magazine notes that all orange produce contains carotenoids, a specific type of antioxidant, and yellow and green fruits and vegetables contain types known as lutein and zeaxanthin. For the best chance of protecting against disease and meeting all of your nutrition needs, eat fruits and vegetables of every color along with whole grains and lean proteins.
References
- MayoClinic.com; Slide Show: Add Antioxidants to Your Diet; March 2011
- "Journal of Agricultural and Food Chemistry"; Lipophilic and Hydrophilic Antioxidant Capacities of Common Foods in the United States; Xianli Wu, et al.; 2004
- Cherry Marketing Institute: Antioxidants
- USDA Nutrient Data Laboratory
- "EatingWell": Healthy Antioxidant Rich Recipes and Tips
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