1. Blueberries
You might already be aware of blueberries’ high antioxidant content, but surprisingly many people are not. Easy to find at most any grocery store or market, blueberries are one of the easiest and most effective ways to increase your antioxidant intake naturally without pills. The ORAC rating of one cup blueberries is very high at 9019.[1] If you can afford to, eating one cup a day is an excellent way to supplement your diet.
2. Blackberries
Along with blueberries, blackberries are probably one of grandma’s favorite pie ingredients. What grandma probably never realized was that blackberries are an excellent source of highly concentrated antioxidants. With an ORAC rating of 7701 per cup, blackberries are near the top of the list of antioxidant-rich berries.[1]
3. Cherries
With an ORAC value listed at 4873[1] per cup, cherries are high on the list of antioxidant-rich berries. As the favorite berry of many, there is no mistaking their sweet taste, but knowing how beneficial they are for your health should provide even more incentive to grab a bunch next time you’re at the grocery.
4. Wolfberries
Known commercially as goji berries in North America and other regions outside their native China, wolfberries are another berry which has been shown to have high levels of antioxidants. While their ORAC value has not yet been independently confirmed, one could assume their rating is near or even greater than the ORAC value of blueberries. Wolfberries have a unique semi-sweet flavor and the dried berries make a good, healthy snack.
5. Acai berries
Acai berries are an antioxidant-rich fruit which had been relatively unknown outside South America until recently. Consumed for centuries in their native Brazil in ways similar to how blueberries are consumed in North America. Acai berries have been shown to have higher ORAC ratings than blueberries in numerous, yet conflicting studies. Many non-independent studies have listed their ORAC rating as being much higher than that of blueberries and even wolfberries. Until an official, independent study determines an ORAC rating it should be assumed the free radical scavenging capacity of acai berries is at least equal and perhaps slightly greater than that of blueberries.
6. Noni berries
More commonly known as Indian mulberries in their native region, noni berries are similar to acai and wolberries in the way they have been marketed as health and diet supplements. Sponsored studies have determined the ORAC rating to be leagues ahead of blueberries, blackberries and cherries, but an independent study determined their antioxidant value to be even less than that of oranges.[2]
A berry or fruit’s ORAC value is not the only factor to consider when deciding whether it would be beneficial to include it in your diet. Some have higher levels of xanthones, flavonoids and phytochemicals than others, so a smart decision would be to consume a variety to receive the unique benefits of each. There are also many other options besides those in this list.
Reference:
1. Nutrient Data Laboratory, Agriculture Research Service, US Department of Agriculture, Oxygen radical absorbance capacity (ORAC) of Selected Foods – 2007.
2. Nutrient composition of the blended Noni Juice, a PDF file located on-line at http://ec.europa.eu/food/fs/sc/scf/out151_en.pdf
