Compared to popular fruits such as apples, bananas, and mangoes, which of the hundreds of different berries tested have the most and least antioxidant power: blackberries, blueberries, cranberries, crowberries, dog rose berries, grapes, raspberries, strawberries, or Tahitian noni juice?
A plant based diet protects against chronic oxidative-stress related diseases but which plant foods are the best? Berries are the healthiest fruits, and this study analyzed more than a hundred different berries and berry products.
Just to give a sense of scale, this is how many antioxidants are in America’s two most popular fruits bananas, and apples. Now the most popular fruit in the world is mango, which does better. But none of these are a match for the berries: here’s a cup of strawberries, blueberries, raspberries, cranberries, and blackberries.
That’s pretty much where most of us have to leave it unless you have access to crowberries. Or—whoa!—dog rose berries. But getting back to what you can actually buy in a store, you see I keep changing the scale over here on the right.
What about goji berries—I’ll cover them in an upcoming dried fruit video. What about a shot of Tahitian noni juice? It doesn’t even make it up to banana; and sadder than even that, is a cup of green grapes, which technically are berries, but nutritionally are the Wonder Bread of the fruit kingdom.
What about acai berries? There was actually an acai study that caught my eye last year in the journal of experimental gerontology. Acai fruit pulp improves survival on a high fat diet. I thought how interesting until I reread the title more closely. Acai improves the survival of flies on a high fat diet. Why would you even want to do that? I imagine the researchers out collecting flies from some fast food dumpster.
Unfortunartely acai wasn’t tested in this study. Hopefully they’ll come back next year and make it the 3,140th.
In the meanwhile I encourage everyone to eat berries every day, to always have bags of frozen berries in their freezer. Whichever ones you like but, as we learned in this study, we can get more than twice the bang for our buck choosing blackberries, for example, over strawberries.
To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by MaryAnn Allison.
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Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. Check out the other videos on fruits and don't miss all the videos on ranking foods. And there are 1,449 subjects covered in the rest of my videos–please feel free to explore them!
Also, check out my associated blog posts for some more context: Acai to Zucchini: antioxidant food rankings, Coffee Caveats, Fighting Inflammation with Food Synergy, 98% of American Diets Potassium Deficient, Hibiscus Tea: The Best Beverage?, and Which Common Fruit Fights Cancer Better?