The 6 Best Antioxidant-Rich Fruits to Reduce Inflammation, According to a Dietitian

There are many unavoidable realities of life, and stress is one of them. But not just any kind of stress—oxidative stress! This form of stress arises when too many highly unstable molecules, called free radicals, bombard your cells. The body normally produces these molecules in small quantities as a byproduct of metabolism. But, in your day-to-day life, you might often be exposed to excessive amounts of toxins, air pollution, pesticides and sunlight that increase free radical production. Couple these environmental factors with a poor diet, alcohol, smoking, excessive exercise, poor sleep and certain medications, and free radical formation increases even more.

Pictured Recipe: Bircher Muesli

When left unchecked, free radicals can damage your cells and DNA. As a result, long-term oxidative stress can lead to chronic inflammation and disease. But the good news is that there is a solution to oxidative stress. And it requires the consumption of—you guessed it—antioxidants! One way to ensure you are getting enough antioxidants in your diet is to consume a variety of delicious fruits. Below are six of the best antioxidant-rich fruits that can help you ward off oxidative stress and inflammation.

1. Blueberries

Blueberries take the blue ribbon as one of the top antioxidant-rich fruits on the list. And rightfully so! They’re packed with phytochemicals like anthocyanins, flavonoids, phenolic acids and stilbenes that work together to protect your health. But where does this tiny fruit store such a large amount of antioxidants? The answer is their deep blue outer skin—home to those anthocyanins, the powerful, anti-inflammatory compounds behind their vibrant hue. These, along with other compounds, help fight inflammation, protect the brain and may even lower cancer risk.

Research has found that people who regularly consume anthocyanin-rich blueberries have a lower risk of cardiovascular disease and type 2 diabetes, along with improved weight management and brain functioning. These berries contain up to 9 millimoles of antioxidants in a single 3.5-ounce serving,

What better way to reap the many health benefits associated with blueberries than by enjoying this Blueberry Baked Oatmeal?

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2. Pomegranate

Slice into a pomegranate's smooth, thick skin, and you will find incredible chambers of juicy, ruby-red seeds (aka arils) that burst with flavor and antioxidants. Rich in antioxidants and anti-inflammatory agents, research has linked pomegranates to lower levels of certain biomarkers tied to chronic conditions such as obesity, cardiovascular disease, diabetes and some cancers.

These health benefits are primarily due to an antioxidant known as punicalagin. In lab and animal studies, it has shown potential to slow cancer cell growth, trigger the destruction of cancer cells and influence pathways related to heart disease, diabetes, inflammation and Alzheimer’s. While these early findings are promising, more human research is needed to know if the same benefits hold true. Pomegranates contain up to 9 mmol of antioxidants per 3.5 ounces—similar to blueberries.

These antioxidant-rich jewels can be enjoyed as a topping on yogurt, or try this Pomegranate, Cranberry & Brie Bruschetta.

3. Tart Cherries

These tart stone fruits contain a wide variety of beneficial compounds that may support overall health. Studies show tart cherries have a mild anti-inflammatory effect that becomes stronger with regular consumption. Because of this, they may work better for preventing inflammation before it starts rather than treating it once it’s already causing problems. Adding them to your diet over the long term—whether fresh, frozen, dried or as juice—may help support a healthier inflammatory balance in the body.

But the cherry on top of the cake is that research suggests tart cherries may improve sleep quality. According to one review study, two small trials had older adults drink a glass of tart cherry juice twice a day for two weeks. Sleep was tracked with surveys, sleep studies and blood tests. The results? Higher melatonin levels, less inflammation and better sleep—even in that short time. The same review noted that for muscle recovery, fresh or frozen tart cherry juice seems to work better than concentrate or powdered versions. These benefits are linked to tart cherries’ unique mix of polyphenols, melatonin, carotenoids and vitamins E and C. Tart cherries contain up to 7 mmol of antioxidants per 3.5-ounce serving.

You can include this nutrient-packed fruit in your diet by preparing this Anti-Inflammatory Cherry-Spinach Smoothie.

4. Blackberries

Though commonly called berries, blackberries are technically clusters of tiny drupelets, each packed with protective plant compounds. They’re rich in vitamins A and C, carotenoids, sterols, terpenoids and phenolic compounds—offering powerful health benefits in a naturally low-calorie package.

Research shows that blackberries are especially high in antioxidants that can help block the release of pro-inflammatory molecules linked to certain health conditions. Of those antioxidants present in blackberries, anthocyanins and terpenoids are the most prominent ones. One 3.5-ounce serving of blackberries contains 6 mmol of antioxidants.

If you are looking to add these gems to your fruit rotation, try this delicious Blackberry Crisp.

5. Goji Berries

Native to Asia, goji berries have a distinctive sweet yet tangy flavor—similar to cranberries or cherries. These oblong, bright orange-red berries get their vivid color from carotenoids, the most common being zeaxanthin, a powerful antioxidant important for healthy vision.

Research suggests goji berries may help lower blood sugar, improve cholesterol, support immune function, and provide anti-aging benefits, although most research is small or short-term, so more studies are needed to confirm these effects. A 3.5-ounce serving contains about 4 mmol of antioxidants.

Try tossing these tiny but mighty berries into your next batch of trail mix to up your antioxidant intake.

6. Raspberries

With their velvety red skin and floral aroma, raspberries are loaded with protective antioxidants that ward off disease. Most of their antioxidant power comes from anthocyanins, ellagitannins and vitamin C, which work together with other plant compounds to boost their health benefits.

Laboratory research has revealed that the compounds in raspberries may combat oxidative stress and inflammation that promote the development of diseases like cancer, but much more research in humans is needed to know for sure. One 3.5-ounce serving of raspberries contains 4 mmol of total antioxidants.

Consider making Muesli with Raspberries when you are in need of an antioxidant boost.

Antioxidant-Rich Recipes to Try

Cocoa-Chia Pudding with Raspberries

4.7

Broccoli, Chickpea & Pomegranate Salad

5.0

Kale & Avocado Salad with Blueberries & Edamame

4.8

Our Expert Take

Whether you are looking to protect your cells from harmful free radicals, find relief from chronic inflammation, or aid in disease management, antioxidants are powerful compounds that can significantly improve your health. Although red and purple fruits like blueberries, pomegranates, tart cherries, blackberries, goji berries and raspberries have the highest quantities, antioxidants are also abundant in various plant foods. From fruits to vegetables, nuts and legumes, you can obtain all the antioxidants you need when you consume a balanced diet.