Which Antioxidant-Rich Fruits and Vegetables Should You Be Eating?

Researchers at the Human Nutrition Research Center on Aging at Tufts University measured various fruits and vegetables for their ORAC (oxygen radical absorbance capacity), or their antioxidant power. Which pack the most powerful antioxidant punch?

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Black plums have 4873 total antioxidants (those magical molecules that can help prevent a host of maladies). Their dried counterpart, prunes, pack 7291 into just half a cup, according to WebMD.com. Prunes can also help boost bone strength, so eat up!



Similarly, red grapes have 2016 total antioxidants per serving, and raisins contain 2490. Raisins can also help stop your junk food cravings too, thanks to this one crazy trick!


BlueberriesChursina Viktoriia/Shutterstock

Blueberries have more antioxidants than 40 other common fruits and vegetables. Eating one cup of wild blueberries will provide 13,427 total antioxidants, about 10 times the USDA's recommendation. The farmed variety will give you 9019 per cup. There's a reason blueberries are one of the healthiest fruits you can eat.



Blackberries are rich in antioxidants, but know that they're also packed with polyols, the main component in sugar substitutes (which are often blamed for abdominal issues such as gas). These other healthy foods can cause gas as well.



Like blueberries and raspberries, strawberries are high in antioxidants, which protect healthy cells from many cancers. Here are 10 more reasons you should be eating more strawberries.



Make your portion more powerful: A study in the Journal of Nutrition determined that the anti­oxidant ellagic acid (found in raspberries, pomegranates, walnuts, and cranberries) enhanced the ability of quercetin (an antioxidant found in apples, grapes, onions, and buckwheat) to kill off cancerous cells. Here are some other foods that can help fight cancer.


Pick the black kind to get 4873 antioxidants per serving. Dried plums (prunes) offer slightly more.


OrangeSokor Space/Shutterstock

Oranges, along with mangos, peaches, and watermelon, are rich in beta-cryptoxanthin, an antioxidant and one of a pair of compounds that lowered the risk of arthritis by an impressive 20 to 40 percent in a UK study of 25,000 people. While you're eating your oranges, make sure you know all the great ways to use the peels.

Red Grapes


Enjoy this healthy, low-calorie snack: You can eat 20 red seedless grapes and still consume only 100 calories. Try these other delicious hundred-calorie snacks as well.



Juicy and tart Montmorency cherries are your best source of the antioxidant melatonin. Other cherries have it, too, but Montmorency has the most. Melatonin protects the skin against ultraviolet radiation. Researchers have discovered that this powerful little nutrient also helps repair sunburned skin, since 
it stimulates new skin-cell growth. Cherries are also packed with vitamin C, which is needed to build collagen—your skin’s natural “scaffolding” and a wrinkle preventer. Here are some more foods proven to fight wrinkles (and two you should avoid).

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