Antioxidants in Green Tea, Pomegranate Juice, Blueberries, or Acai Berries

Green Tea Photo By Dano

The Battle for the Antioxidant Crown

Health experts are gung-ho for the benefits of antioxidants.  Antioxidants benefit us as they occur naturally in our bodies to fight free radicals, which are formed when certain molecules interact with oxygen.  These free radicals can damage cells in your body, leading to aging, cancer, and other diseases.  Several antioxidant-rich foods can assist your body with fighting these dangerous free radicals, among them green tea, pomegranate juice, blueberries, and acai berries.  But is any one of these the most effective? 

How do you choose which one to include in your healthy diet?

 
Antioxidants in Green Tea

The University of Maryland Medical Center touts green tea as one of the oldest sources of antioxidants in human culinary history.  Green tea has been used to treat everything from diabetes to cancer to inflammatory bowel disease for thousands of years.  The antioxidant ingredient in green tea is EGCG, or epigallocatechin-3- gallate. 

 
Although the US FDA refuses to allow great tea labels to make the claim that green tea promotes good heart health, several studies have proposed that this is the case.  Green tea is also believed to promote good breast health as well.  A recent study out of the University of Mississippi found that, in mice at least, including EGCG in the diet significantly decreases the development of breast tumors.

 
Whether to fight free radicals or to promote good heart and breast health, many doctors suggest drinking three cups of green tea each day to reap the benefits of this antioxidant-rich, relatively inexpensive, and readily available beverage.

 
Antioxidants in Pomegranate Juice

 
Polyphenols are the active antioxidant component of pomegranate juice, as well as the next two foods—blueberries and acai berries.  Pomegranates have even more polyphenols than red wine.  These polyphenols are said to help reduce cholesterol, lower blood pressure, and slow hardening of the arteries.  Few studies have been conducted on pomegranates themselves but because they are rich in polyphenols, they are included in the list of foods rich in antioxidants.

 
Though you can eat the seeds of pomegranates, the easiest and quickest way to gain the benefits of this tart but tasty fruit is by drinking pomegranate juice.  The recommended amount of pomegranate juice (100% juice) is one-half to one cup daily.

 
Antioxidants in Blueberries

 
According to the USDA Human Nutrition Research Center on Aging, half a cup of blueberries contains as much antioxidant punch as five servings of fruits and vegetables.  Blueberries are also reported to protect against urinary tract infections, as well as increase mental processes, such as motor memory and a zest for life.

 
Antioxidants in Acai Berries

 
Acai berries are the latest greatest health and weight loss booster.  They are found in the rainforests of South America, high in the tops of acai palm trees.  This berry has been used for thousands of years to promote good health and enhanced energy among the native population.  The dark purple grape-shaped fruit has high levels of protein, fiber, and omega 3 fatty acids—all beneficial to good heart health.

 
Although similar to other berries in its negligible effect on insulin levels in the body, the acai berry is unique in its high fat content.  This means the fruit is highly perishable and is extremely difficult to transport to the United States, except in emulsified or powdered form. 

 
Some research has shown that acai berries are higher in antioxidants than even blueberries.  However, no appreciable difference in their ability to fight free radicals or help you lose weight has been found to date. The acai berry belongs to the same group of healthy fruits as red to black fruits and vegetables (strawberries, raspberries, blackberries, cherries, beets, tomatoes, eggplant, to name a few), and as with any fruit or vegetable, is a great benefit to healthy eating.

 
So, which one wins the antioxidant crown?

 
All in all, each of these sources of antioxidants is pretty much the same with just a few subtle differences.  So when shopping for your antioxidant of choice you may want to focus on taste preference, price, and availability.  Better yet, include all of these foods in your diet, rotating them throughout your weekly menus.  A good rule of thumb is to include at least one antioxidant-rich food with each meal, for example, blueberries in your breakfast cereal, a cup of green tea with your lunch, and acai berry or pomegranate juice with dinner. 

If you prefer supplements, there are many brands on the market.  Read labels carefully for nutritional information before making your choice.

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