1. Blueberries
You might already be aware of blueberries' high antioxidant content, but surprisingly many people are not. Easy to find at most any grocery store or market, blueberries are one of the easiest and most effective ways to increase your antioxidant intake naturally without pills. The ORAC rating of one cup blueberries is very high at 9019.[1] If you can afford to, eating one cup a day is an excellent way to supplement your diet.
2. Blackberries
Although generally more difficult to find than blueberries, blackberries are another well known berry which contains a very high concentration of antioxidants. The ORAC value has officially been listed at 7701 per cup.[1] Most often you will find blackberries in a berry mix along with raspberries and blueberries.
3. Cherries
Everyone's heard of cherries, those unmistakable sweet, shiny red berries. However not everyone realizes what a great source of antioxidants they are. Next time you dive into a cherry pie, you'll be happy to know it's helping to ward off free radicals. One cup of cherries has been determined to have an ORAC rating of 4873 which puts them a few steps below blueberries, but they're so tasty you'll probably end up eating twice as many anyway![1]
4. Wolfberries
Cultivated and eaten for centuries in China, wolfberries are relatively unknown outside the region. Wolfberries are probably more recognizable by the name goji berries in North America where they have been marketed as a miracle berry in a way similar to acai and noni. While they surely have high antioxidant value, the actual ORAC rating has not yet been confirmed by an independent study.
5. Acai berries
Acai berries are an antioxidant-rich fruit which had been relatively unknown outside South America until recently. Consumed for centuries in their native Brazil in ways similar to how blueberries are consumed in North America. Acai berries have been shown to have higher ORAC ratings than blueberries in numerous, yet conflicting studies. Many non-independent studies have listed their ORAC rating as being much higher than that of blueberries and even wolfberries. Until an official, independent study determines an ORAC rating it should be assumed the free radical scavenging capacity of acai berries is at least equal and perhaps slightly greater than that of blueberries.
6. Noni berries
More commonly known as Indian mulberries in their native region, noni berries are similar to acai and wolberries in the way they have been marketed as health and diet supplements. Sponsored studies have determined the ORAC rating to be leagues ahead of blueberries, blackberries and cherries, but an independent study determined their antioxidant value to be even less than that of oranges.[2]
When thinking about how healthy a berry or fruit might be for you, it would be wise to also consider and research the concentrations of phytochemicals, flavonoids and xanthones. Probably the best decision would be to consume a variety of berries and fruits so you receive all the benefits. Some berries and fruits might even have synergistic effects when eaten together.
Reference:
1. Nutrient Data Laboratory, Agriculture Research Service, US Department of Agriculture, Oxygen radical absorbance capacity (ORAC) of Selected Foods - 2007.
2. Nutrient composition of the blended Noni Juice, a PDF file located on-line at http://ec.europa.eu/food/fs/sc/scf/out151_en.pdf
You might already be aware of blueberries' high antioxidant content, but surprisingly many people are not. Easy to find at most any grocery store or market, blueberries are one of the easiest and most effective ways to increase your antioxidant intake naturally without pills. The ORAC rating of one cup blueberries is very high at 9019.[1] If you can afford to, eating one cup a day is an excellent way to supplement your diet.
2. Blackberries
Although generally more difficult to find than blueberries, blackberries are another well known berry which contains a very high concentration of antioxidants. The ORAC value has officially been listed at 7701 per cup.[1] Most often you will find blackberries in a berry mix along with raspberries and blueberries.
3. Cherries
Everyone's heard of cherries, those unmistakable sweet, shiny red berries. However not everyone realizes what a great source of antioxidants they are. Next time you dive into a cherry pie, you'll be happy to know it's helping to ward off free radicals. One cup of cherries has been determined to have an ORAC rating of 4873 which puts them a few steps below blueberries, but they're so tasty you'll probably end up eating twice as many anyway![1]
4. Wolfberries
Cultivated and eaten for centuries in China, wolfberries are relatively unknown outside the region. Wolfberries are probably more recognizable by the name goji berries in North America where they have been marketed as a miracle berry in a way similar to acai and noni. While they surely have high antioxidant value, the actual ORAC rating has not yet been confirmed by an independent study.
5. Acai berries
Acai berries are an antioxidant-rich fruit which had been relatively unknown outside South America until recently. Consumed for centuries in their native Brazil in ways similar to how blueberries are consumed in North America. Acai berries have been shown to have higher ORAC ratings than blueberries in numerous, yet conflicting studies. Many non-independent studies have listed their ORAC rating as being much higher than that of blueberries and even wolfberries. Until an official, independent study determines an ORAC rating it should be assumed the free radical scavenging capacity of acai berries is at least equal and perhaps slightly greater than that of blueberries.
6. Noni berries
More commonly known as Indian mulberries in their native region, noni berries are similar to acai and wolberries in the way they have been marketed as health and diet supplements. Sponsored studies have determined the ORAC rating to be leagues ahead of blueberries, blackberries and cherries, but an independent study determined their antioxidant value to be even less than that of oranges.[2]
When thinking about how healthy a berry or fruit might be for you, it would be wise to also consider and research the concentrations of phytochemicals, flavonoids and xanthones. Probably the best decision would be to consume a variety of berries and fruits so you receive all the benefits. Some berries and fruits might even have synergistic effects when eaten together.
Reference:
1. Nutrient Data Laboratory, Agriculture Research Service, US Department of Agriculture, Oxygen radical absorbance capacity (ORAC) of Selected Foods - 2007.
2. Nutrient composition of the blended Noni Juice, a PDF file located on-line at http://ec.europa.eu/food/fs/sc/scf/out151_en.pdf
About the Author:
Mark Goodman is a nutrition expert who has been following the recent popularity explosion of acai berries. If you need any more information about acai berry scams, feel free to contact Mark.
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