One often wonders what this hype about antioxidants is. Almost all the food products in the market these days are puffing their products to be rich in antioxidants. Antioxidants are substances that are capable of protecting the cells from free radicals’ activities, such as damage to cells, which can cause diseases, in various parts of the body, like heart, brain, eyes, and eventually will develop cancers. Below are some of the fruits that are known to be rich in antioxidants:

1. 1.  Prunes

   Prunes are now being called dried plums, because it is basically the dried version of the European plums. Prunes are sticky, chewy, sweet and very nutritious. Just a fourth of a cup of dried plums can already provide 32.3 percent of the vitamin K daily requirement. Dried plums can also provide fiber and potassium. Aside from that, dried plums are also highly rich in neochlorogenic and chlorogenic acid, phytonutrients that makes prunes an effective antioxidant. A specific free radical in the body called superoxide anion radical is extremely damaging to the body, particularly on the cell membrane that is covered with fats. Neochlorogenic and chlorogenic acids are valuable specific fighters of superoxide anion radical. With increased prune consumption, cell membranes are protected, decreasing the chances of developing debilitating diseases.

2. Raisins

   The dried version of grapes is called raisins, or Vitus vinifera. Raisins may not be as abundant in nutrients compared to grapes itself, but it is highly rich in antioxidant content. Grapes, when dried, still retain its flavonols. The flavonols in raisin are hydroxycinnamics, flavan-3-ols and procyanidins. These phenols are effective antioxidants. With just a quarter of a cup of raisins, with only 108 calories, one can already store enough antioxidant rich elements that protect the body from further degradation.

3. Blueberries

   Although it is only second to strawberry in popularity among the berries, blueberries are popular because of its antioxidant capacity, which can help protect the DNA through protection of the structure of the cells in the body.  A cup of blueberries offers a third of the vitamin K daily requirement of the body. It also is rich in manganese, fiber and vitamin C, for a minimal amount of calories. Eating the blue, purple or red skin of the fruit may be odd, but these pigments actually contain the anthocyanin, a popular phytonutrient that is effective in supporting the body from invasion of diseases. Aside from anthocyanin, blueberry is also rich in flavonols, hydroxycinnamic acids, hydroxybenzoic acid and resveratrol, all acting as antioxidant, as well as anti-inflammatory compounds for the body. These antioxidants in blueberry are effective for all systems of the body, from cardiovascular system to regulation of blood sugar and support of eye health. Blueberry is considered an amazing antioxidant fruit because of its whole body support.

4. Blackberries

   Not as popular as other berries, blackberries are not very well studied for its antioxidant component. But according to the ORAC, or Oxygen Radical Absorbance Capacity, scale, blackberries are among the highest in antioxidant levels. Not only is it rich in vitamin C, E, K and A, as well as selenium, conventional antioxidant nutrients, blackberries are also rich in anthocyanin, catechins, quercetin, kaempferol. It is also rich in carotenoids, which not only prevent cardiovascular disease, cancer and inflammatory diseases from developing, but also protects damages to the eyes.

5. Strawberries

   Strawberries are the most popular among berries and they are very rich in vitamin C. Just a cup of strawberries, which is about 144 grams, can already provide 141.1 percent of the vitamin C daily requirement. Vitamin C is already a potent antioxidant; it scavenges on free radical. Our cell, when it is used by the body produces free radicals. Free radicals may also come from the environment, such as from the foods we eat or the air we breathe. These substances will stay inside our body and will cause damages to the integrity of the cell membrane. Vitamin C from strawberries will hunt these free radicals, decreasing their number inside the body and preventing diseases. Aside from vitamin C, strawberries also contain phytonutrients that are both antioxidant and anti-inflammatory. These phytonutrients are the powerful anthocyanin, flavonols, hydroxybenzoic acids, hydroxycinnamic acids, tannins and the resveratrol. The synergistic effect of these phytonutrients has shown to be effective in protecting the health of the cardiovascular system.

6. Raspberries

   This sweet and tart berry may only provide 53.7 percent of vitamin C daily value per cup compared to other fruits, yet it has more powerful anti-cancer effects. This is due to ellagitannins, a compound that is almost unique for raspberries. But aside from that, raspberries are also rich in vitamin B, manganese, folate, potassium, magnesium and copper – vitamins and minerals that help protect the cells of the body from damage caused by the free radicals.

7. Plums

   The dried version of plums is prunes. If prunes is very rich in antioxidant compounds, then plums is equally more than rich in antioxidant components. Just a piece of plum, about 66 grams each, has ample amounts of vitamin C, A, K, fiber, potassium and tryptophan. All these vitamins and minerals are effective in preventing disease-causing damage to the cells. Aside from that, its antioxidant phenols is also potent in neutralizing the superoxide anion radical, a substance that causes damage to the fats that protects the cells. If there is increase of this type of radicals in the body, neurons are destroyed causing diseases such as dementia and Alzheimer’s disease, or cardiac cells are destroyed causing cardiovascular diseases. By eating enough plums, these diseases are prevented.

8. Oranges

   A piece of orange that weighs 131 grams can already provide 116.1 percent of the required daily allowance for vitamin C with only 61 calories. Oranges are also rich in fiber, folate, vitamin B1, potassium, vitamin A and calcium. All these vitamins and minerals are effective antioxidants in the body.  However, there is more antioxidant power in orange in the form of hesperidin, a type of flavonone. Herperidin is considered the most important antioxidant in orange because of its ability to lower the blood pressure and cholesterol. Herperidin is also a potent anti-inflammatory that prevents cardiovascular problems, arthritis, respiratory problems and cancers.

9. Red grapes

   Vitamin C and manganese are conventional antioxidants, and they are highly rich in red grapes. But there is more. Red grapes are a wealth of antioxidants in the form of phytonutrients. Stilbenes, flavonols, phenolic acids and carotenoids are rich in red grapes. All these components can reduce enzymes related to oxygen, such as xanthines, from becoming overactive. Grapes can also increase glutathione in the blood; glutathione is an important nutrient that acts as antioxidant. Grapes also lower the oxidative stress, therefore reducing the amount of free radicals in the body. Moreover, the components in grapes protect the cells from the damage caused by free radicals, thereby reducing incidences of incapacitating diseases.

10. Cherries

    Cherries are one of the fruits with the most amounts of antioxidants. The anthocyanin in cherries makes the fruit on top of the list, considering that anthocyanin is the most effective among the phytonutrients.  In a study conducted by the Michigan State University on the luscious red tart cherries, the antioxidant component is just similar to the vitamin E supplement. It has the capacity to reduce the cardiovascular diseases, gout, arthritis and other chronic diseases. Anthocyanin prevents the cells from oxidative stress. Because of this, inflammatory diseases are prevented.

Sources
rd.com
whfoods.org
choosecherries.com
livestrong.com