Berries are among the most abundant of foods when it comes to antioxidants. They score higher than all other fruits and most vegetables on the ORAC chart. The ORAC chart – oxygen radical absorbency capacity – is a measure of the overall antioxidant power of any given foods. Dark chocolate, green tea, spinach, kale and berries are among the top scorers on this chart. Here is a list of antioxidants found in the commonly grown berries in N.America, blueberries, raspberries, blackberries and strawberries.
Anthocyanins
Besides being powerful antioxidants, anthocyanins are also the plant pigments that out the darker deep red, purple and blue hue in berries. Blueberries and blackberries are therefore the most abundant source of the berries. If we step outside N.America then the amazonian acai berry is in fact the most abundant source of anthocyanins known to date.
Research shows that anthocyanins help to improve the structural integrity and strength of our blood vessels. This helps to prevent cardiovascular disease and can also give relief from hemorrhoids. Also found in the skin of red grapes, anthocyanins are also one of the key ingredients that puts the heart health benefits into a daily glass of red wine.
Ellagic Acid
An antioxidant of the pheonolic compound family, ellagic acid has both anti-viral and anti-bacterial properties. Ellagic acid is also a potent anti-cancer agent and helps protect against heart disease. One study found that ellagic acid helped reduce blood pressure and reduce artery thickness in participants. Another study found that ellagic acid reduced the amount of white blood cells killed during chemotherapy, therefore helping to improve the immune system.
Gallic Acid
Gallic acid is another antioxidant that adds to the health benefits of berries. Gallic acid is potent at protecting our cells from oxidative damage that can lead to cancer, heart disease, diabetes and premature aging. Research shows that gallic acid is especially effective at killing cancer cells but does not harm any of the healthy surrounding cells.
Rutin
Berries are good source of an antioxidant called rutin. Rutin is a potent anti-inflammatory agent that can help with inflammatory conditions like arthritis and asthma.
Vitamin C
Berries are great source of one of the most famous of antioxidants – vitamin C. Vitamin C is a potent anti-inflammatory that can reduce the pain of arthritic joints when taken in high doses. Vitamin C also helps speed up muscle recovery after intense workouts.
Berry Juice Recipes
A great way to take advantage of the antioxidants that berries have to offer is by making your own homemade berry juice recipes. You can make mixed berry juice recipes by combining 1 cup each of the following, blueberries, raspberries, blackberries and strawberries. Enjoy!