Super Fruits for Health (Or Why Purple is the New Green)


Photographs Courtesy of Albaflickr/J.Jorge

Super Fruits are fruits that are packed with nutrients and antioxidants.

Free radicals are toxic molecules created naturally in the body when food is digested and energy is utilized by the body. Antioxidants are ingredients in fruits that fight damage created by free radicals. Cancer, heart disease, Alzheimer’s disease and eye problems can develop if free radicals aren’t neutralized by antioxidants in the body. Super Fruits have antioxidants which scavenge free radicals and decrease inflammation in the body. Antioxidants also boost the immune system to help fight infections. Many fruits have high levels of potassium, which helps prevent high blood pressure.

1.Blackberries–Purple berries have the highest antioxidant content of any food, so when it comes to fruits and vegetables, purple is the new green! Anthocyanins are the antioxidants in blackberries (and black currants) that give berries their deep purple color and protect against heart disease and cancer. Blackberries also have high levels of vitamin C, which help boost the immune system. Blueberries, raspberries, strawberries and cranberries also have high levels of antioxidants. Cranberries may help prevent bladder infections.

2. Tomatoes–(fruit though we think of as vegetable). Red fruit such as tomatoes have an antioxidant called lycopene which helps prevent heart disease and certain types of cancer. Cooking tomatoes increases antioxidant levels. Tomatoes contain high levels of Vitamin E, vitamin C and iron.

3. Avocado–also known as an alligator pear. Contains more protein than in a steak! Avocados have essential amino acids (can only eat in the food, not made naturally in the body) to build muscle. They contain heart healthy omega 3 fatty acids. The monosaturated oil in avacodos help lower bad cholesterol levels. Contains lutein, which helps preserve eyesight. The antioxidants in avocados are great for the skin when applied as a masque.

4. Red grapes and grape juice–Contains the same heart healthy antioxidant resveratrol found in red wine. Resveratrol is felt to help prevent heart disease and blood clots. The skin of red grapes are packed with polyphenol antioxidants so eat the grapes with the peels on!

5. Pomegranates–one of the earliest cultivated fruits. High in fiber, vitamin C and potassium. Contains antioxidants called polyphenols (tannins, anthocyanins, and ellagic acid) that help prevent heart disease.

6. Kiwi–Can be mashed and spread on meat as a natural tenderizer. Good source of fiber, vitamin C, potassium and vitamin E. Has antioxidants to help vision and prevent heart disease. Mild flavor so kids will enjoy. One study showed kiwi fruit helped reduce the inflammation of asthma in children.

7. Chili Peppers–All peppers have seeds so are considered fruit (though we often cook them like vegetables). Contain antioxidant called capsaicin, which treats inflammation pain due to osteoarthritis. It is also used as a natural remedy for nasal congestion. Also increases endorphins in the brain so may help improve mood. Peppers contain more vitamin C than oranges! They also have high levels of the antioxidants beta carotene (to help prevent cancer) and lutein (to preserve vision).

8. Figs–Contain lutein that helps maintain good vision. High in iron, fiber, potassium and calcium. Contain polyphenol antioxidants.

9. Oranges–high in fiber and vitamin C, which helps boost immune system. May be helpful in reducing the inflammation associated with asthma and rheumatoid arthritis. Vitamin C helps the absorption of iron from the stomach.

10. Apples–Contains pectin, a soluble fiber that lowers cholesterol and blood sugar levels. Pectin binds heavy metals like lead and mercury to help the body get rid of these toxins. Contain high levels of vitamin K which helps with clotting function, and vitamin C which helps make healthy connective tissue. Trace mineral selenium helps body’s natural antioxidant system. Antioxidants in apples help preserve brain and memory function. Lots of nutrients in the peel of apples. Consider splurging for organic apples to avoid possible pesticide exposure.

Last updated on March 15, 2011 by Dr. Vee