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Blueberry (cultivated)
Next on the list is the cultivated variety of blueberry. Berries have always been known to contain high concentration of antioxidants. But according to the USDA release, distinctions should be made as to which types of berries have more antioxidant capacity.
Wild blueberries apparently are richer in antioxidants. Blueberries, however, also contain a whopping 9019 antioxidant capacity per serving size in one cup.
Cranberry
The United States and Canada have been producing too many cranberries in recent years, and the Cranberry Institute, a trade association for cranberry growers in both countries, has decided that the best way to sell more cranberries is to promote their healthful virtues instead of their taste. The USDA study only serves to affirm their goal.
According to USDA’s recent food list, one cup of whole cranberries contain 8983 antioxidant capacity per serving size, giving it the rank of 6th out of 20 antioxidant-rich foods.
And yet, even before the recent discovery about the antioxidant properties of cranberries, cranberries had a lot going for them. Not the least of which is the scientific confirmation of the old wives’ tale about the value of cranberries in reducing the risk of urinary tract infections.
No less than eight scientific studies have established this anecdotal tale, giving it scientific basis. Research has show that cranberries keep E. coli from adhering to the walls of the urinary tract. Eighty to ninety percent of urinary tract infects are caused by E. coli.
Blackberry
An ancient fruit, the plump but sweet blackberries are also a rich source of antioxidants. In fact, one cup of blackberries contains 7701 antioxidant capacity per serving size. Blackberries grow wild across most of North America and are also a good source of manganese and tannins.
Because of their high tannin content, blackberries are considered to be an astringent. In many studies, it has been shown that tannins tighten tissue, lessen minor bleeding, and may help to alleviate diarrhea and intestinal inflammation.
The main antioxidant found in blackberries are called anthocyanin, which are pigments responsible for the purplish-black color of blackberries. Additional antioxidants in blackberries are vitamins C and E, and ellagic acid. All may provide protection against cancer and chronic disease.
Raspberry
Another healthy addition to your diet is red raspberries. Not only is this fruit delicious, it’s nutritious as well. The USDA named the raspberry number 10 in terms of antioxidant capacity. One cup of this fruit contains about 6058 antioxidant capacity per serving size.
The most promising benefit that red raspberries hold for consumers is their substantial quantity of ellagic acid. Ellagic acid is phenolic compound that has become known as a potent anti-carcinogenic/anti-mutagenic compound.
Clinical tests conducted at the Hollings Cancer Institute at the Medical University of South Carolina (MUSC) show promising results that ellagic acid, a naturally occurring plant phenol may help prevent cancer, inhibit the growth of cancer cells, and arrest the growth of cancer in subjects with a genetic predisposition for the disease.
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