Four Best Fruits: Healthiest, Nutritious, High in Antioxidants and Fiber, Low in Calories

What Are Antioxidants, Free Radicals, Fiber and Folic Acid?

The four fruits covered here—Kiwi, Cranberries, Blueberries and Strawberries—are not only healthy and nutritious, but they’re high in antioxidants and fiber, yet low in calories. I haven’t listed them in any order according to the power they pack, but merely put Kiwifruit and Cranberries first because, despite their benefits, they are so readily overlooked. Also, each fruit has attributes the others may not contain.  Important Note: Read about the benefits of Prunes at the very end. 

What are oxidants, antioxidants, free radicals and fiber?:  As we age, our cells are continuously being damaged by the normal effects of oxidation in our tissues (a physiological process similar to iron rusting). Environmental factors such as pollution, sunlight, smoking and alcohol also lend to this oxidation, which in turn produces harmful molecules known as free radicals. These can damage our cells and lead to inflammation and cancer. 

Antioxidants are nutrients (vitamins and minerals) and enzymes (proteins in our body that assist in chemical reactions), which counteract the process of oxidation by neutralizing the free radicals. 

Antioxidant nutrients include:  Vitamin C, or ascorbic acid, the primary water-soluble antioxidant in the body. It neutralizes free radicals, helps us absorb iron more efficiently, and is necessary for the functioning of our immune systems. It is also associated with a reduced risk of death from stroke. Beta-carotene, another water-soluble vitamin, is excellent at scavenging free radicals. 

Minerals and trace elements include:  Selenium, a trace element. We need to consume this mineral in only very small quantities, but without it we could not survive. It forms the active site of several antioxidant enzymes. Similar to selenium, the minerals manganese and zinc are trace elements that form an essential part of various antioxidant enzymes.