Super Fruits – An Added Edge to Health

Super Fruits – An Added Edge to Health

Super Fruits, what are they and do we need to eat them to be healthy?

It has been recommended that we try to consume 4 to 5 servings of fruits and 4 to 5 servings of vegetables every day by the American Heart Association. In that group of fruits, it would be wonderful to include super fruits. There is an added edge to adding them into our diet. The reason why is that both fruits and vegetables are loaded with vitamins, minerals, bioactives with health benefits and amazing fiber to help the gastrointestinal tract. Fruits and vegetables help to make up a plant based diet. Lets not forget necessary whole grains in the diet also and quality sources of protein.


What are super fruits?

They are fruits that have been around for a long time, but super fruits are superheroes with concentrated nutrients to boost your health. They have been shown to have antioxidant properties.

Their dynamic health benefits have led scientists to study their identification and quantification of different categories of phytochemicals.

Superfruits have many phytochemicals, which include carotenoids, anthocyanins, proanthocyanidins, phenolic acids, and flavonoids. Many have shown to work together synergistically to provide antioxidant activities.

Antioxidants are important because they neutralize the damaging effects of free radicals throughout the body. Free radicals need to be neutralized by the powerful antioxidants or they will damage cells and cell components including DNA.

Superfruits have been described as being a valuable source of functional foods because of their phytonutrient content. Also, they are considered in humans to be bioaccessible and bioavailable in humans.


Super fruits include fruits such as Acai, Concord Grapes, Black Cherries, Pomegranate, and Goji Berry.


Acai Berries

Acai berries are considered to be a Brazilian “super fruit.” It is a dark purple fruit found in the Amazon region and is one of the most popular foods in the northern area of South America. It is also consumed by people around the world. It is highly concentrated with nutrients providing many health advantages over other foods. Acai has been shown to have anthocyanins that have strong antioxidant activity.

Acai has been shown to help the brain's auditory cortex, which helps to control hearing. Hearing involves nerve cells and circuits to help the brain to hear properly.

Concord Grapes

Concord grapes are multipurpose fruits that are used in many different foods and drinks. They grow on a vine and are consumed all over the world. This super fruit is used to make jelly and wine. They are jam-packed with nutrients and antioxidants. They have been demonstrated to promote health to the heart and arteries. They contain amazing phytonutrients, which include carotenoids, resveratrol, phenols and polyphenols. The resveratrol in Concord grapes helps to protect the DNA within cells.

Black Cherries

Black cherry as a super fruit has strong and very dark red to almost black drupe (fleshy type fruit with one seed). That dark lush color is pigment with polyphenols and carotenoids with so many benefits.
In general, cherries are a rich source of vitamin C that provides support to the immune system because of their quality of antioxidants. 

Goji berries (Lycium barbarum)

Goji berries are a super fruit that has a long history of use for health benefits in Asian countries. Although, in the last 20 years they have become popular around the world as a functional food with numerous benefits.

They have been traditionally used in cooking and included in Chinese soups and as herbal tea. They also have been used to make wine, tinctures, and juice. Science has shown different pharmacological functions for various body systems including the kidneys, eyes, and liver.

Goji berries contain carotenoids, which are the second cluster of biologically active nutrients in this fruit with health benefits. Researchers have identified these carotenoids as being significant because of their antioxidant value on the eyes including for the retina and macula.

More research is being performed with it for the health of the eyes, for the immune system, the skin, one’s mood, well being, and liver function.

Pomegranate seed (Punica granatum)

Pomegranates are a rich red fruit, which contains seeds and are known for their antioxidant properties to quench free radicals. They contain a variety of bioactives including polyphenols, which have great antioxidant value. Also they contain tannins and flavonoids, which have pharmacological potential partially because of their antioxidative activity. A point of interest, one of its tannins can be broken down into ellagic acid. 

As a super fruit, it has been used to provide good support for blood pressure, blood lipids, and blood sugar. It has been used to promote breast tissue and prostate health.


In summary, eating 4 to 5 servings of fruits and 4 to 5 servings of vegetables every day is essential. However, it is also important to try to include super fruits, which are super heroes with numerous nutrients to boost  health. They have antioxidant properties, support the inflammatory response and provide aid to many body systems.


If you have a health condition and or take medication, it’s always best to check with your healthcare provider prior to starting any new diets and/or taking supplements.



American Heart Association. 2022.

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