Berries and Pomegranates: the Best Anti-Cancer Fruits
A growing body of research suggests that berries, including pomegranates, are the best source of antioxidants. But what are antioxidants and why are they so important?
Health experts encourage us to eat more of fruits and vegetables because these foods are the primary source of vitamins, minerals and essential compounds. Fruits and vegetables also contain antioxidants that are known to improve our health and protect us from illnesses. But even though all plant-based foods are healthy, some really outshine the others when it comes to health properties. And among the top-ranking fruits based on antioxidant levels are no other than those little, colourful and flavourful berries.
What are antioxidants?
Antioxidants are pro-health chemicals that take away the free radicals in our body. Free radicals, which we take in from food, polluted air, and other external sources cause cell and DNA damage which leads to rapid ageing and development of many chronic diseases, such as diabetes, heart disease, and most of all – cancer.
In a 2004 study published in the Journal of Agricultural and Food Chemistry, scientists analysed the antioxidant levels of more than a hundred varieties of foods, including fruits, vegetables, nuts, spices, cereals and bread. They found that among all fruits, cranberries, blueberries and blackberries have the highest level of antioxidants. Just a cup of berries was found to provide the recommended daily antioxidant intake to fight chronic diseases. Next to berries were peach, mango, and melon. In a similar study published in the same journal in 2008, researchers from Cornell University listed melons on the bottom list of the antioxidant-rich foods, together with bananas. Nevertheless, berries still topped the list. They also found pomegranate to have the same level of antioxidant with berries. According to the researchers, increasing the consumption of fruits is a logical way to boost the body’s antioxidant levels, reduce oxidative stress and prevent cancer.
A more comprehensive review was conducted in 2010 and published in the Nutrition Journal. Here, researchers analysed over 3,000 foods, including herbs, spices fruits, vegetables and dietary supplements. They found that plant-based foods were significantly higher in antioxidants than animal-based foods. Again, berries got the highest amount of antioxidants.
Anti-Cancer Properties of Pomegranate
This leathery-skinned berry containing many seeds has been a focus of research for the past years because of its therapeutic benefits. A North American study published in 2008 showed that men who drank 200ml of pomegranate juice every day reduced their risk of prostate cancer. Another study by John Hopkins University found that consuming pomegranate seed extract in men resulted to the extension of Prostate-specific antigen (PSA) from 12 to 19 months without increase in the androgen levels. Last year, British researchers suggest that regular consumption of pomegranate juice may help lower down blood pressure and anxiety, and improve mood.
By understanding what antioxidants are and how they affect our body, we can take a big step forward in improving our health. So the next time you do some shopping, grab some berries!
Source of this article:
Why are antioxidants and plant polyphenols important?
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