Fruits are one of the top sources of antioxidants in the diet, providing powerful nutrients with every bite.
Why is that a big deal?
Antioxidants work against free radicals — harmful compounds that increase inflammation linked with chronic disease — and clear them from the body, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.
“So, in essence, eating foods with antioxidants reduces inflammation and is good for your health,” Rizzo says.
“In general, darker fruits, like berries, pomegranates, red grapes, plums have more antioxidants.”
Antioxidants include vitamins A, C and E; beta-carotene, lutein, lycopene and selenium, according to the National Library of Medicine.
Anthocyanins, natural plant pigments that give fruit their magenta, blue or red color, signal high-antioxidant foods, studies have found.
If you’re eating just apples and bananas, which are among the most popular fruits in the U.S., you’re getting fewer antioxidants than other fruit options. It’s best to “eat the rainbow” because different colored fruits have different nutrients and antioxidants — variety is key, Rizzo advises.
A plant-based diet protects against chronic diseases related to oxidative stress, researchers note, such as heart disease and cancer.
Taking antioxidant supplements is not the same — they don’t replace a healthy diet and there’s no evidence antioxidant supplements can prevent cancer or heart disease, according to the National Center for Complementary and Integrative Health.
You may not have access to fruit from the African Baobab tree, which has the highest antioxidant content among fruits, an analysis of 3,100 foods found.
But here are nine accessible fruits highest in antioxidants:
Sour cherries
There are two main types of cherries: sour (or tart) and sweet. The sour cherries are smaller in size, but much higher in antioxidants than the sweet kind. They’re harder to buy fresh, but are sometimes available in farmer’s markets when they’re in season in early summer. They can also be bought frozen.
Tart cherries contain melatonin and tryptophan, which help with sleep, as TODAY.com previously reported about drinking tart cherry juice before bed as a sleep remedy.
If you prefer the sweeter fruit, dried sweet cherries are also particularly high in antioxidants.
Berries
Blackberries, raspberries, strawberries, blueberries are antioxidant stars, with their deep purple, red and blue hues signaling high antioxidant content.
Registered dietitian Samantha Cassetty put blueberries at the top of her list of the healthiest fruits, highlighting the presence of anthocyanin, that antioxidant plant pigment.
Eating berries of all kinds is a “plausible and potentially useful dietary strategy to reduce risk of cancer,” studies have found. They’re also among fruits with the least sugar.
“Berries are a great addition to the daily diet,” Rizzo says. “Personally, I always have frozen berries in my freezer, and my kids love eating them as a snack.”
Frozen berries are flash frozen right after picking, locking in all the nutrients and sweetness, so they have the same benefits as fresh berries at a cheaper price, she adds.
Cranberries also fall into the berry category, though they’re too tart to eat on their own. Try adding them to smoothies, salads or savory recipes like cranberry avocado salsa.
Dried apricots
Dried apricots have several times the amount of antioxidants found in the fresh fruit. They’re also among fruits with the most protein.
When the water is removed from fruit, the dried version is more concentrated with all types of nutrients, including antioxidants, Rizzo says.
“Dried fruit shouldn’t replace all of the fresh fruit in your diet, but small amounts — about a quarter-cup — can definitely fit in a healthy diet,” she notes.
Some dried fruit has added sugar, which Rizzo recommends avoiding.
Prunes
Chewy and sweet-tart, the dried plums have many of the same nutrients as the fresh purple fruit, but in higher concentrations.
Prunes are high in fiber, so they can help relieve constipation. Registered dietitian Frances Largeman-Roth suggests eating them as a healthy snack for weight loss.
If you prefer the fresh fruit, the Black Diamond variety of plums is particularly high in antioxidants.
Dried goji berries
The small red berries grow on shrubs native to the Mediterranean region and Asia. They’re commonly used in Chinese soups and as herbal tea, researchers note.
One ounce of dried goji berries is packed with vitamin A — more than twice the recommended daily amount, according to the U.S. Department of Agriculture.
They contain compounds that might help lower blood pressure and blood sugar, and may help stimulate the immune system, the National Library of Medicine notes.
Pomegranate
With its deep red hue and juicy seeds called arils, pomegranate’s color also comes from anthocyanins, the healthy plant pigments with antioxidant effects.
“They have a lot of anti-inflammatory effects,” Theresa Gentile, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, previously told TODAY.com.
Pomegranates contain fiber and anti-inflammatory fatty acids, which are beneficial for heart health.
Purple grape juice
Like dried fruit, juice is more concentrated than fresh fruit, which is why it’s rich in antioxidants.
Purple 100% grape juice is made from only concord grapes, has no added sugar and has been studied extensively for its potential health benefits, including reducing cardiovascular disease risk, Rizzo notes.
“A small amount of 100% juice — about a quarter-cup — is a good way to get some antioxidants in your daily diet. But avoid juice with added sugar,” she says.
If you’re a fan of grapes, raisins also contain a good amount of antioxidants.
Guava
The tropical favorite is among fruits with the most vitamin C, which helps support the immune system. It’s packed with fiber and is a good source of magnesium.
“The soluble fiber found in guavas can help improve heart health, reduce blood pressure and the bad cholesterol,” Shelly Wegman, registered dietitian at UNC Rex Nutrition Services, previously told TODAY.com.
Acai berries
The dark purple fruit comes from the acai palm tree widely found in the Brazilian Amazon region, according to the National Center for Complementary and Integrative Health.
