Incorporating antioxidant-rich fruits into your diet is a delicious and effective way to lower the risk of various diseases. Antioxidants are powerful compounds that help shield healthy cells from oxidative stress, which can lead to cellular damage and, ultimately, disease. By consuming these nutrient-packed fruits, you can enhance your body’s defenses against chronic health conditions.
While enjoying antioxidant-rich fruits is important, a balanced diet is only one aspect of good health. Ensuring you get enough fiber, anti-inflammatory fats, and lean protein is equally vital. Enhancing your health through activities such as staying active, making sure you get sufficient sleep, and managing stress is essential as well. Notably, every fruit contains antioxidants, making them all beneficial. But if you wish to focus on those with higher concentrations, explore our selection of the best fruits for antioxidants recommended by experts.
Meet Our Expert
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Michelle Luhan, RD, registered dietitian at the Susan Samueli Integrative Health Institute at UCI Health
Related: 9 of the Best Fruits to Eat, According to Nutritionists
Blueberries
According to Daniela Novotny, RD, blueberries are rich in anthocyanins, a specific type of antioxidant. These compounds are known to reduce inflammation, helping to mitigate the risk of heart disease and certain cancers. Blueberries are also an excellent source of vitamin C, a water-soluble antioxidant that plays a role in preventing cell damage, supports collagen production, and enhances immune function.
How to Eat
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Blueberry muffins are a scrumptious option for breakfast, snack, or dessert.
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Mix them into yogurt or oatmeal for a delicious morning boost, recommends Novotny.
Oranges
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According to Novotny, oranges are abundant in antioxidants including vitamin C, flavonoids, and carotenoids. These compounds work together to diminish inflammation and bolster the immune system. (Fun fact: carotenoids also give oranges their bright yellow-orange color.)
How to Eat
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Infuse your water with orange wedges for a refreshing twist.
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For a unique dessert, try lightly grilling orange wedges and drizzling them with honey, suggests Novotny.
Blackberries
As Michelle Luhan, RD, notes, blackberries are rich in antioxidant anthocyanins. These deep-colored fruits also contain flavonoids, vitamin C, resveratrol, and ellagic acid, all known for their powerful antioxidant effects. Additionally, blackberries offer a significant amount of fiber, essential for digestive health.
How To Eat
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Incorporate blackberries into salads, desserts, and confections, as suggested by Luhan.
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When dried and ground into a paste, Luhan mentions that blackberries can naturally sweeten a variety of dishes.
Red Grapes
Red grapes rank highly in antioxidants. Rich in resveratrol, these compounds combat free radicals that harm cells, proteins, and DNA, says Luhan. Notably, resveratrol aids in lowering blood pressure, reducing LDL (“bad”) cholesterol, and protecting against blood clots. Additionally, these grapes contain ellagic acid, contributing to the reduction of oxidative stress and inflammation.
How to Eat
The seeds in red grapes are also rich in resveratrol. For an additional antioxidant boost, opt for seeded red grapes, as suggested by Luhan.
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Enjoy a sweet-and-savory treat by preparing Grape Focaccia.
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Freeze grapes to create a refreshing frozen snack.
Related: 10 Anti-Inflammatory Foods You Should Be Eating, According to Registered Dietitians
Pomegranate
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Pomegranates are a tremendous source of antioxidants, particularly punicalagins and ellagic acid, as Novotny explains. These compounds are known for their anti-inflammatory properties and promote both cardiovascular and skin health. Additionally, pomegranates provide potassium and fiber, which are crucial for maintaining healthy blood pressure and digestion, respectively.
How to Eat
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Stir pomegranate arils into your yogurt or a grain bowl for an added burst of flavor, recommends Novotny.
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Mix pomegranate seeds into salads for a tangy contrast, according to Novotny.
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Sprinkle pomegranate seeds over roasted vegetables to enhance texture and flavor.
For more information, check out the original article on Martha Stewart
