High Antioxidant Fruits

Antioxidants are molecules important for preventing oxidative stress in the body, which is associated with the development and progression of many chronic diseases like diabetes, heart disease, neurodegenerative diseases and more.

There are two ways the body can obtain antioxidants:
Endogenously: created by the body’s natural antioxidant-producing pathways
Exogenously: obtained through the diet

The USDA analyzed hundreds of foods to measure antioxidant concentration and antioxidant capacity per serving size. The following list contains some top fruits for antioxidants. Note that the ranking does NOT necessarily reflect how well they are absorbed or used in the body, or take into account possible variations between growing seasons, varieties, etc. The ORAC measurement is based on a concentration of antioxidants per 100 grams or about 3.5 ounces, meaning that the list is not a suggestion of how much to eat- this standardization just gives us the ability to compare antioxidant density across different foods. The amount you would realistically eat depends on your own needs and preferences, and even what the food is that you’re eating. For example, 3.5 ounces of blueberries is about half a cup. Does this list mean you need to eat half a cup in a single sitting to get benefits? Nope! You can think of this list more as foods to incorporate more of on a regular basis. And remember, it’s important to get a variety of plant foods so you get a variety of nutrients. One type of food will not be your end-all-be-all.