2. Blackberries
Blackberries contain a very high amount of anthocyanins, which protect against skin cell damage from UV rays (4). Drinking blackberry juice alone will kill damaged skin cells, helping prevent skin cancer. That being said, the whole fruit version is always better than a fruit juice to ensure you get the all-important fiber from the plant. Bonus: consuming richly-colored fruits (like blackberries) and vegetables during/after an illness or injury will help you heal faster due to plant phenols (5). These compounds help prevent cardiovascular disease, neurodegenerative disease, osteoporosis, diabetes, and cancers (6). To enjoy the full benefits of any berry, do not cook them – heat will degrade the anthocyanins they contain.
3. Raspberries
Like green tea, raspberries contain a healthy amount of the antioxidant quercetin. Quercetin is a popular supplement for the treatment and prevention of heart disease, inflammation, and circulation problems. They are also rich in anthocyanins, which are particularly effective in preventing against breast cancer, colorectal cancer, and interrupting the spread of leukemia. Raspberries are a great source of vitamin C, vitamin K, potassium, biotin, fiber, and manganese (7). As always, enjoy raspberries in their whole form. They make a great, low-calorie and low sugar dessert. You can also add them to smoothies, yogurts, cereals, or oatmeal.
4. Blueberries
As you may have guessed, blueberries are also full of anthocyanins. In fact, they have the highest anthocyanin levels of any berry. Load up on this yummy fruit if you have a family history of colon cancer (or any cancer, really). Blueberries are a true superfood, rich in nutrients like vitamins A, K, and C, iron, calcium, zinc, and magnesium. Consuming blueberries regularly is linked to improved memory and cognition in seniors, and may help decrease blood pressure, prevent cancer and heart disease, and even fight wrinkles (8)! Look for blueberries that are dry, plump, and a rich blue in color. Size does not determine ripeness, so don’t discriminate against the little ones. You can also grow your own! Blueberries make a wonderful dessert, perhaps with a bit of whipped cream and strawberries. You can also add them (frozen, dried or fresh) into yogurts, smoothies, or mixed in with nuts as an alternative to raisins.
5. Lemons
There’s very little – if anything – bad that one can say about lemons. Drinking a bit of lemon water (cold or hot) first thing in the morning is proven to aid digestion, boost your immune system, improve cognitive function, and freshen your breath. The natural enzymes in lemon juice will also improve nutrient absorption of whatever food it is consumed with, especially iron-rich foods. Adding lemon juice, zest, oil, or just plain whole pieces of lemon to your dishes will instantly brighten their flavors and keep your tummy happy after the meal. There is a slew of ongoing research aimed at determining the anticancer potential of lemon and other citrus fruits (9). Lemons naturally detox your body, aid in weight loss, reduce inflammation, and are a rich source of antioxidants and bioflavonoids– all of which are important to guard your body against disease.