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Photo: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
Pictured Recipe:Bircher Muesli
When left unchecked, free radicals can damage your cells and DNA. As a result, long-term oxidative stresscan lead to chronic inflammationand disease. But the good news is that there is a solution to oxidative stress. And it requires the consumption of—you guessed it—antioxidants! 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.
1. Blueberries
2. Pomegranate
3. Tart Cherries
4. Blackberries
Though commonly called berries, botanically, blackberries are actually a cluster of single-seeded drupelets filled with protective plant compounds. In a 2023 study published inFoods,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, 3.5 ounces of blackberries contain 6 mmol of antioxidants. If you are looking to add these gems to your fruit rotation, try this deliciousBlackberry Crisp.
5. Goji Berries
6. Raspberries
With their velvety red skin and floral aroma, raspberries areloaded with protective antioxidantsthat ward off disease. According to a 2022 study published inAntioxidants, 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 3.5 ounces of raspberries, there is 4 mmol of total antioxidants, per the Antioxidant Food Database. Consider whipping up thisMuesli with Raspberrieswhen you are in need of an antioxidant boost.
The Bottom Line
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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