Oranges, blueberries, and tomatoes rank among the world’s healthiest superfoods. Nutritionists refer to these fruits as “functional foods” that decrease the risk for disease while offering additional health benefits above and beyond satiating your appetite, explains Mayo Clinic nutritionist Jennifer K. Nelson, M.S., R.D., L.D.
Incorporating these whole, functional foods into your daily diet increases your intake of essential vitamins, minerals, and antioxidants. For the greatest concentration of nutrients and reduced exposure to nitrates, choose organic oranges, blueberries and tomatoes advises the Organic Trade Organization.
Blueberries
High-bush blueberries grown organically yielded greater concentrations of disease-fighting anthocyanins and antioxidants, according to a study conducted by the U.S. Department of Agriculture’s Genetic Improvement of Fruits and Vegetables Laboratory in conjunction with Rutgers University.
The little blue superfood boasts high levels of vitamin C, phytoflavinoids and potassium. Served fresh or frozen, a half cup of blueberries each day reduces inflammation characteristic of chronic diseases and lowers heart disease and cancer risks. Choose the darkest berries available for the greatest concentration of immune-system enhancing antioxidants.
Oranges
Antioxidant-packed oranges provide a nutritional defense against cancer and heart disease. Taking a daily vitamin C tablet, in lieu of consuming the whole orange, cannot provide the same nutritional value according to a study at Brigham Young University conducted by Tory Parker, BYU assistant professor of Nutrition, Dietetics and Food Science and undergraduate student Brenner Freeman.
In addition to vitamin C, whole oranges provide antioxidants. Together these nutrients halt free radical damage that promotes asthma, cholesterol build up, osteoarthritis and rheumatoid arthritis. Oranges also provide dietary fiber, folate, thiamine, potassium, vitamin A and calcium.
Tomatoes
Tomatoes also pack a big vitamin C punch. Just one cup of fresh tomatoes provides over 50 percent of your daily recommended intake of vitamin C. But, the disease fighter to be aware of in tomatoes is lycopene.
This carotenoid prevents heart disease and protects cells from damage. Studies have proven lycopene’s effectiveness against breast, colorectal, endometrial, lung, prostate and pancreatic cancers. Consuming dark, red organic tomato-based products provides the highest levels of lycopene, according to the USDA Agricultural Research Service.
Whether you’re serving up breakfast or making a quick sandwich, take a minute to include a bowl of orange wedges, a handful of blueberries or a few slices of deep, red tomato. These superfoods offer nutrients capable of improving your health one bite at a time.
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