It is true that despite my affinity for processed sweets, I have always maintained a love of fruits. Blueberries, grapes, oranges, and red delicious apples are some of the ones I enjoy the most. I attribute this fondness for fruit to my mother who exposed my brother and me to many variants at “snack time”. I further credit my residence in the fruit and vegetable centric Northern California for consistent exposure to farm-fresh fare. Shortly after my college years, I began to really appreciate the benefits that eating fruits consistently could award. Many fruits are rich in skin enhancing antioxidants that improve skin texture, tone, and elasticity.
What are antioxidants? Simply put, an antioxidant is a molecule that protects the body against free radicals. A free radical is a damaging atom that compromises the body’s DNA structure, while increasing carcinogenic production within the body. Free radicals are also detrimental in the sense that they increase the risk of developing fatal conditions like heart disease and Alzheimer’s. Antioxidants are often found in the healthy foods we eat and effectively stabilize the free radical molecules, preventing prolonged cellular damage to our bodies. A wide variety of plant-based foods are an optimal source of phyto-chemicals, a carcinogen fighting antioxidant that is accessible through many fruits.
Strawberries
Strawberries contain one hundred and eight percent of the DV (daily value) for Vitamin C, a powerful antioxidant. Vitamin C protects against cell damage causing free radicals and minimizes signs of aging. The red color that strawberries produce comes from anthocyanin. The antioxidant is most commonly found in red, purple, and blue fruits or vegetables. Anthocyanins work to prevent the naturally occurring oxidation process caused by stress when the balance between free radicals and antioxidants is imbalanced. Oxidative stress is the precipitant for many chronic diseases within the body.
Oranges
Oranges consist of bioactive plant compounds, that are both anti-inflammatory and antioxidant rich. Some of the antioxidants in which oranges consist of include vitamin C, flavonoids, and carotenoids. Carotenoids produce the vibrant red, orange, and yellow colors of citrus fruits. Flavonoids contain anti-viral, antimicrobial, and anti-inflammatory properties. While protecting against cell-damage, vitamin C helps prevent against anemia and repairs skin tissue damage.
Plums
The antioxidants amongst other nutrients found in plums make the fruit incredibly beneficial to eat. They can be eaten in prune form (dried plums) or fresh in an effort to minimize various chronic disease, including cancer. Plums are high in the antioxidant polyphenol, which impacts bone health while preventing disease promoting cell damage. Polyphenols help to reduce the symptoms of lung disease as well as minimizes the risk of heart disease.
Grapes
Grapes are quite effective at protecting the body from harmful free radicals. Generally, the darker grapes, red and purple as opposed to white or green, contain more of the antioxidants that protect the cells. Consequently, the skin enhancing antioxidant, polyphenols, protect against chronic diseases such as cancer and diabetes while preventing the development of inflammatory cells that lead to conditions like arthritis. Furthermore, vitamin C promotes iron absorption and beta carotene, also in grapes, improves cognitive functioning. Quercetin, found in the purple and black grapes in which it gives it’s color, protects against neurodegenerative diseases like Alzheimer’s or Parkinsons.
Cranberries
Cranberries are packed with an antioxidant called polyphenols. as well as contain ascorbic acid. Polyphenols, as stated above, impact bone health while ascorbic acid promotes a healthy immune system. Together, they also combat free radicals that are responsible for causing various chronic illnesses, including cancer. Furthermore, Antioxidant in cranberries eliminate oxidation damage to your bodies cell. Oxidation damage, if left untreated, can cause additional chronic diseases like cardio-vascular disease, diabetes, and inflammation.
Cherries
Cherries are an excellent source of both polyphenols and vitamin A (beta carotene). They also consist of healthy skin promoting vitamin C and vitamin E. Vitamin E host a number of benefits including ensuring adequate vision, reducing oxidative stress, and nurturing glowing skin. Cherries also include anthocyanins, hydroxycinnamic acid, and flavanols which fight against the development of inflammation within the body. Both sweet and sour cherries are an excellent source of antioxidants.
Red Delicious Apples
Potent in epicatechin and procyanidin B2, red delicious apples are amongst the most antioxidant rich of apple variants. Epicatechin is a flavonoid that promotes brain functioning, energy, and physical strength. Procyanidin B2, an oligomeric anthocyanin, has been found to improve hyperglycemia, metabolic syndrome, and oxidative stress. With 5,900 total antioxidant capacity per apple, red delicious apples boast twice the antioxidant activity of an Empire apple. Generally speaking, the deeper the color of the apple, the richer it is in antioxidants. Like the other fruits listed, red delicious apples consist of free radical reducing antioxidants that prevent diseases like cancer and minimize cell damage.
Blueberries
Considered to be the most antioxidant rich of all fruits, wild blueberries contain anthocyanins, which comprise of a number of health benefits. Such benefits include lower blood pressure along with decreased rates of diabetes and heart disease. Additional benefits include improved vision and reduced cancer cell growth. Blueberries consist of a whopping 9,000 total antioxidant capacity per cup. They are rich in vitamin E and vitamin C, two powerful antioxidants. One cup of blueberries contains about 20% of the recommended daily value for vitamin C and about 5 % of the daily value for vitamin E.
Each of the fruits presented are sweet, nutritious, and cost efficient. Instead of reaching for a Reese’s Pieces in the candy aisle, I’ll be snatching up these treats in the produce aisle. Also effective in weight management, water soluble filling fruits can help keep you around much longer without the pestilence of chronic illness. Genesis 1:29 reads, And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food. So enjoy and to our best lives! 😊
