Fruits Highest in Polyphenol Antioxidants

A polyphenol is a specific type of antioxidant often found in fruits and vegetables. These antioxidants are believed to have a number of health benefits. Polyphenols are not considered essential for life despite the health benefits they may offer because humans can survive without them. Consult your physician before making any dietary changes.

Polyphenol Antioxidants

Polyphenol antioxidants may prevent or delay certain cancers, decrease heart disease and improve bone health. A study published in the “British Medical Journal” in 1996 investigated a certain polyphenol, flavonoid, in study participants in Finland. The research found that those who consumed the most flavonoids had a lower mortality risk from heart disease. Mortality in women was 27 percent lower and 33 percent lower in men compared with those in the study who ate fewer flavonoids.

Berries

Strawberries, blueberries and raspberries contain ellagic acid, a type of polyphenol antioxidant, according to the U.S. Department of Agriculture. In a study published in the “Journal of Agriculture and Food Chemistry,” strawberries were found to contain the highest levels of total antioxidant capacity in dry fruit weight. Based on wet, ripe fruit, black raspberries and blackberries had the highest levels of antioxidants. Blueberries have a higher level of polyphenols than other fruits and also are high in antioxidants.

Citrus

Citrus fruits contain a high amount of flavanones, a type of polyphenols. Lemons, oranges and grapefruits are all rich sources of polyphenols, according to the “American Journal of Clinical Nutrition.” A 2002 study published in “Advances in Experimental Medicine and Biology” analyzed polyphenol content of citrus juices. The researchers compared polyphenols with the antioxidants in citrus. They discovered that orange juice had the most polyphenols, making up nearly 85 percent of antioxidant quality. Grapefruit juice and tangerine juice followed orange juice.

Dried Fruits

Often, dried fruits are rich in polyphenol antioxidants. Specifically, dried fruits such as plums, figs and dates have been found to be good sources of polyphenols. Research published in the “Journal of the American College of Nutrition” in 2005 compared the polyphenol levels of dried fruits and fresh fruit. Researchers found that dates have the highest concentration of polyphenol levels of dried fruits. Dried fruits have a superior quality of antioxidants with figs and plums being the best.

Other Fruits

A variety of other types of fruits also provide a good serving of polyphenols. Kiwis, black currants, apples, black grapes, cherries, pears and plums are all high in hydroxycinnamic acids, a type of polyphenol. Apricots, cherry tomatoes and tomatoes contain a high level of flavonoids. Grapes and peaches are high in catechin and epicatechin, specific types of polyphenols. Some vegetables, beans and spices are also a good source of polyphenols, but fruits generally have the highest amounts. Red wine, chocolate, and green and black tea are high in polyphenols as well.