Super Fruits

Super Fruits

What are Antioxidants?

Antioxidants are vitamins and minerals found in food, which are able to remove free radicals from our body and thus helps to prevent or slow the oxidative damage to our body. The process of oxidation in the human body damages cell membranes and other structures including cellular proteins, lipids and DNA. When oxygen is metabolised, it creates 'free radicals' which steal electrons from other molecules, causing damage.

Oxidation can lead to serious, long term health problems. Conditions such as diabetes, heart disease, and cancer have all been linked to oxidative damage.

 

Which are the fruits high in antioxidants?

 

There are many fruits that are highly concentrated with body healing substances. The following 6 foods are great sources for antioxidants.

 

 

1. Blueberries

Blueberries are the most powerful antioxidant fruit. They contain a group of natural phytonutrients (plant nutrient) called proanthocyanidins which have a unique ability to protect both the watery and fatty parts of the brain against damage from some environmental toxins. Blueberries are one of the richest sources of proanthocyanidins.  These phytonutrients decrease free radicals levels that are linked to aging (yes wrinkling!) and disease. In addition, blueberries contain various other vitamins and minerals extremely beneficial to your health.

 

 

2. Strawberries

Strawberries are one of the most highly concentrated antioxidant fruits. They are rich in the essential nutrients vitamin C, potassium, folic acid and fiber. One cup of fresh strawberries contains 160% of your daily needs for vitamin C, for only 50 calories! The flavonoid quercetin, contained in strawberries, is a natural anti-inflammatory that appears to reduce the risk of 
atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol in animal studies. Quercetin may have the additional bonus of anti-cancer effects. The high polyphenol content in strawberries may also reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms. Other studies have shown that eating strawberries helps to lower homocysteine levels, an amino acid in the blood associated with damaging the inner lining of arteries. The fiber and potassium in strawberries also support heart health. In one study, participants who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day). 

In addition, strawberries contain a high amount of folic acid, which is vital for pregnant women because it plays a vital role in preventing birth defects. However, folic acid is important to everyone, as inadequate levels can lead to dementia, heart disease, osteoporosis and many cancers.
 

 

3. Grapes

Every variety of grapes will provide antioxidants, but red skin grapes are the best. The antioxidants in grapes have been linked to inhibiting cancer and heart disease.  Several grape phytonutrients are now believed to play a role in longevity. At the top of the list in this area of research is resveratrol (a stilbene phytonutrient present mostly in grape skins, but also in grape seeds and grape flesh). Resveratrol has recently been shown to increase expression of three genes all related to longevity. (These three genes are SirT1s, Fox0s, and PBEFs.) Interestingly, some researchers have shown a parallel between activation of these longevity genes by resveratrol and activation by calorie-restricted diets. Grapes have long been classified as a low glycemic index (GI) food, with GI values ranging between 43-53. But having a low GI value is not necessarily the same as having blood sugar benefits. In the case of grapes, recent studies have shown that the low GI value of grapes is also a good indicator of this fruit's blood sugar benefits. Better blood sugar balance, better insulin regulation, and increased insulin sensitivity have now been connected with intake of grape juices, grape extracts, and individual phytonutrients found in grapes.

 

4. Kiwi

Kiwi contains vitamin A and vitamin E, two of the most important antioxidants. It is also a source of vitamin K, with 1 cup offering 89 percent of the RDA. Vitamin K helps with blood clotting and absorption of vitamin D. Kiwi also provides 13 percent of the RDA for vitamin E and 11 percent for folate in a 1-cup serving. Kiwis help in the immune system and maintaining a healthy blood pressure. Additionally, kiwis are packed with fiber, and helps in the digestion of food and lowering cholesterol. It is also works by removing toxins from the colon, improving your overall health.

 

5. Cranberries

Cranberries are extremely useful due to the significant amount of flavonoids they contain. Flavenoids are some of the most powerful and effective antioxidant compounds available to humans. 

Cranberry juice is rich in antioxidants, vitamin C and salicylic acid. By containing only 45 calories per cup, cranberry juice fits very well within the dietary guidelines. Cranberry juice also contains 87.13 g water per 100 g. It also provides energy, protein and carbohydrates. In terms of minerals, it contains calcium, magnesium, iron, phosphorus, sodium, potassium and zinc. It also contains vitamins like thiamin, riboflavin, niacin, vitamin B-6, E (alpha tocopherol) and vitamin K (phylloquinone). 

Eating cranberries help you with dental problems such as gingivitis, um disease, cavities and plaque build-up. Cranberries help to Promotes Weight Loss by flushing out your system, which then improves your metabolism and digestive system so that you can begin to lose weight quicker.

The antioxidants contained in cranberries will help your body to get rid of all the free radicals which contribute to the aging process. They will not only help your skin to look young, but your internal organs will also be able to function longer without problems.

 

6. Acai Berries

Acai berries are not commonly known but are becoming very popular due to their high antioxidant properties. Acai berries are small purple colored berry. The antioxidants found in them have been shown to have a positive effect on the heart and cardiovascular system. In addition, acai berries are believed to improve circulation, fight cancer, and prevent both blood clots and artherosclerosis, the clogging of blood vessels.

The major chemicals in the acai berry are polyphenols, flavonoids such as velutin, mostly of the anthocyanins and proanthocyanidins categories. This berry also has carotenoids, vitamin C, and lignans. Some of these lignans includedihydroconiferyl alcohol, lariciresinol, pinoresinol, syringaresinol, and protocatechuic. Lignans are representative of the aryltetrahydronaphthalene, dihydrobenzofuran, furofuran, 8-O-4'-neolignan, and tetrahydrofuran structural types.

So, do try to eat more of the above fruits. However, it is difficult to eat all the various types, and due to our busy schedule, we often are not able to consume all of them.

The other alternative would be to take some supplements.