This article introduces 10 fruits with the strongest antioxidant benefits and practical ways to consume them every day in a healthy and delicious routine.

BLUEBERRIES

Rich in anthocyanins, blueberries fight free radicals and support heart health. How to consume them: add a handful to your morning yogurt, blend into smoothies, or eat as a fresh afternoon snack.

pomegranate

Pomegranate polyphenols punicalagin and ellagitannin help reduce inflammation and improve circulation. How to consume: Drink 2–3 tablespoons of clear juice in the morning or sprinkle the berries on fruit salads.

Black grapes
Black grapes contain resveratrol, known for its protective effect on cells and the brain. How to consume them: eat a handful of fresh grapes during the day or prepare a cup of tea with raisins.

blackberries 

The ellagitannin in berries strengthens the immune system and has anti-inflammatory properties. How to consume them: mix into your breakfast cereal, add to your favorite smoothies, or eat fresh with a squeeze of lemon.

Raspberries

With anthocyanins and vitamin C, raspberries protect the skin and improve digestion. How to consume them: Eat a handful as a snack, or add to green salads for a contrast of colors and flavors.

strawberry

They contain flavonoids and manganese, which support collagen production and blood vessel health. How to consume them: serve with natural yogurt, roll them in smoothies, or eat fresh with oatmeal.

Kiwi

Kiwi is a rich source of vitamins C, E and lutein, which protect eyesight and strengthen the immune system. How to consume: Eat a dried kiwi in the afternoon for an energy boost, or cut into slices for fruit salads.

Mango

Mango carotenoids and phenols contribute to cell protection and skin well-being. How to consume: Add mango pieces to smoothies, use as a garnish for tropical salads, or eat fresh as a finish to a meal.

Prunes 

With phenols and lots of fiber, prunes improve gut health and provide sustained energy. How to consume them: Eat 2–3 prunes in the morning, or grate them into homemade muesli.

Cherries

Cherries provide natural anthocyanins and melatonin, which help with quality sleep and reduce muscle pain.?

How to consume them: drink a glass of unsweetened cherry juice in the evening, or eat a handful of fresh cherries in the afternoon.

Photo Credits (Magda Ehlers):

https://www.pexels.com/photo/four-trays-of-varieties-of-fruits-1300975/