Ever curious about why nutritionists appear to be so fixated on berries and highly pigmented fruits? The great secret is their antioxidant potential. These small but potent nutrients are a component of your body’s defense mechanism, working to safeguard you from the day-to-day damage brought about by something known as free radicals.
Free radicals are unstable molecules that occur when your body breaks down oxygen, something your body does all the time. They’re fine in small amounts and even beneficial. But if there are too many, they can begin to cause damage to your cells and DNA. The kind of damage that occurs over time can be associated with aging and certain chronic diseases such as heart disease, Alzheimer’s, certain cancers, and macular degeneration.
That’s where antioxidants enter the picture. They’re like your body’s cleanup crew. They neutralize free radicals before they can do too much damage. Although your body does produce some antioxidants naturally, the most effective ones tend to come from the foods you eat, particularly from plants.
And according to foods bursting with antioxidants, berries are a group of all-stars. Whether blueberries, cranberries, blackberries, strawberries, raspberries, or acai berries, these berries are full of natural phytochemicals like flavonoids, carotenoids, and phenolic acids. Not only do they combat free radicals, but they also have other benefits: they are rich in fiber, contain little saturated fat, and have zero cholesterol.
Consider cranberries, for instance. They’ve been researched for their potential to control inflammation and oxidative stress. Even some studies indicate cranberry juice can be good for the heart, assist in keeping gut and vaginal bacteria healthy—particularly for women postmenopause—and could have antibacterial properties against some infections. There’s even preliminary research that indicates cranberry compounds could be antiviral in action, disrupting viruses at the cellular level.
Acai berries, which grow in the Amazon jungle, have received a lot of attention for their deep purple hue and high content of anthocyanins—antioxidant pigments that have been linked to healthy heart function. Research indicates that extracts of acai berries have been found to lower oxidative stress and have even shown potential as anti-cancer agents. Anthocyanins overall are known to increase HDL (the “good” cholesterol) while decreasing LDL (the “bad” cholesterol), making them a healthy choice for the heart.
But it’s not only a matter of which berries you consume—how you consume them matters as well. Some antioxidants are more accessible when foods are heated. Lycopene in tomatoes and beta carotene in carrots and sweet potatoes are two good examples. However, berries such as blueberries and blackberries are more likely to preserve their antioxidants when consumed raw, as opposed to processed into juices or jams.
Berries aren’t the only foods high in antioxidants that can be added to your regimen. Nuts and seeds, and whole grains have their assets to offer. Walnuts, pecans, and sunflower seeds are full of vitamin E and selenium, both of which bolster your body’s defense against oxidative stress. Whole grains such as buckwheat, millet, and barley also preserve their antioxidant properties, whether they are ground into flour or baked.
The key to getting the most from antioxidants is variety. No single fruit or food can do it all. By eating a wide range of colorful fruits and veggies—along with nuts, seeds, and whole grains—you give your body a well-rounded mix of protective nutrients. And since some, like vitamin C, aren’t stored in the body, you’ll want to include these foods in your daily routine.
So next time you’re at the market, pick up those vibrant berries, sprinkle some seeds on your salad, and stack your plate with multicolored veggies. Your body will thank you for the added boost, and dinner will be anything but dull.