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Antioxidant-rich berries and fruits

Antioxidant-rich berries and fruits

Protein sources for athletes antioxidants in nuts help reduce inflammation Free radicals and macular degeneration Energy boosting supplements play a role berriea bone and brain health. Pictured Recipe: Bircher Muesli. However, there is bdrries need for additional research to show the exact effects that eating grapes has on heart health and cancer risk. Medically reviewed by Elizabeth Barnes, RDN. Cruciferous Vegetables and Their Bioactive Metabolites: from Prevention to Novel Therapies of Colorectal Cancer. Researchers concluded that the positive outcomes were due to bioactive compounds found in avocados beyond their fats, including antioxidants.

Antioxidant-rich berries and fruits -

Stone fruits. Cherries, peaches, apricots, and plums are all examples of stone fruits. These fruits contain fiber, vitamin C, potassium, and a variety of phytochemicals associated with their colors.

For example, cherries have garnered the lion's share of the research among stone fruits. Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks.

The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits. Oranges, grapefruit, lemons, and limes are famously rich in vitamin C. They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids.

Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects. Those tiny pomegranate seeds contain big rewards of vitamins C and K, potassium, fiber, and potent phytochemicals such as anthocyanin and resveratrol.

These nutrients may be behind the potential benefits of eating pomegranates. These succulent fruits are burst­ing with fiber, vitamins C and K, and powerful phytochemicals.

One cup grams of blueberries provides the following nutrients 1 :. Blueberries also contain antioxidant polyphenols called anthocyanins 2.

Anthocyanins from blueberries may reduce oxidative stress, lowering the risk of heart disease in both healthy people and those at high risk for the condition 3 , 4 , 5 , 6. In addition, blueberries may improve other aspects of heart health by 7 , 8 , 9 :.

Blueberries may lower the risk of diabetes as well. A large observational study has shown that people who eat blueberries also have slower rates of cognitive decline, meaning their brain remains healthier as they age However, more research is needed to determine the exact role that blueberries play in brain health.

Blueberries contain good amounts of fiber, vitamin C, and antioxidant anthocyanins. Eating blueberries may help reduce risk factors for heart disease and diabetes. Raspberries are often used in desserts and are a very good source of fiber.

One cup grams of raspberries provides 13 :. Raspberries also contain antioxidant polyphenols called ellagitannins, which can help reduce oxidative stress One study showed that when cyclists consumed a drink containing raspberries and other berries, oxidative stress caused by exercise decreased significantly The most commonly consumed raspberries are the American red or European red varieties.

However, there are many different types of raspberries. Black raspberries, for example, have been shown to have several health benefits, too. In fact, they may be especially good for heart health. Studies have associated black raspberries with reduced risk factors for heart disease, such as blood pressure and blood cholesterol 16 , 17 , Other studies have shown that black raspberries may reduce inflammation in people with metabolic syndrome However, these studies were very small.

More research is needed to confirm the benefits of black raspberries. Raspberries are full of fiber and antioxidant polyphenols.

Black raspberries, in particular, may benefit heart health. Goji berries , also known as wolfberries, are native to China and used in traditional medicine. They have recently become very popular in the Western world. One ounce 28 grams of dried goji berries provides 20 :.

Goji berries also contain high levels of vitamin A and zeaxanthin, both of which are important for eye health. One study of older adults found that eating 14 grams of a proprietary milk-based formulation of goji berry each day reduced age-related decline in eye health.

This study, along with a second similar study, suggested that eating goji berries could raise blood zeaxanthin levels 21 , Like many other berries, goji berries contain antioxidant polyphenols.

One study found that drinking goji berry juice for 30 days increased blood antioxidant levels of healthy older Chinese adults Another study found that drinking goji berry juice for 2 weeks increased metabolism and reduced waist size in people with overweight Goji berries are particularly rich in nutrients that contribute to eye health.

They also contain important antioxidants. Strawberries are one of the most commonly consumed berries in the world and also one of the best sources of vitamin C.

One cup grams of whole strawberries provides 25 :. Strawberries are good for heart health. Other studies have shown that strawberries may reduce a number of risk factors for heart disease, including blood cholesterol, triglycerides, and oxidative stress 27 , 28 , 29 , Strawberries can also reduce inflammation by lowering inflammatory chemicals in the blood, such as IL-1β, IL-6, and C-reactive protein CRP 31 , 32 , Moreover, strawberries may help control blood sugar levels , which is important for preventing diabetes In fact, a small study found that when people with overweight consumed strawberries with a high carbohydrate, moderate fat meal, they saw a reduction in insulin response Finally, another study showed that eating 2 ounces 60 grams per day of freeze-dried strawberry powder reduced oxidative stress and inflammatory chemicals in people at risk of developing esophageal cancer Strawberries are an excellent source of vitamin C.

They may also help reduce risk factors for heart disease and control blood sugar. Bilberries are very similar to blueberries, so the two are often confused. Bilberries are native to Europe, whereas blueberries are native to North America. One 3.

Some have suggested that eating bilberries or drinking bilberry juice can reduce inflammation in people at risk of heart disease or metabolic syndrome 37 , Another study of women found that eating bilberries for around 1 month reduced the levels of endothelial markers that are connected with the development of heart disease.

Bilberries were also associated with a reduced waist circumference by 0. A separate study found that eating a diet rich in bilberries, whole grains, and fish reduced blood sugar in people with high blood sugar Bilberries may also increase HDL cholesterol and reduce LDL bad cholesterol 41 , Bilberries are similar to blueberries and are effective at reducing inflammation.

They may also help reduce weight and blood cholesterol. Açaí berries grow on açaíi palm trees native to the Brazilian Amazon region. They have become popular health food supplements because of their high antioxidant content. Keep in mind that açaí berries are often consumed dried or freeze-dried, which can affect their nutritional content.

Açaí berries are one of the best sources of antioxidant polyphenols and may contain as much as 10 times more antioxidants than blueberries When consumed as a juice or pulp, açaí berries can increase blood antioxidant levels and reduce chemicals involved in oxidative stress 45 , Additionally, açaí berry pulp has been shown to reduce blood sugar, insulin, and blood cholesterol levels in adults with overweight who consumed grams per day for 1 month These effects have also been observed in athletes.

In one study, drinking 3 ounces ml of an açaí juice blend for 6 weeks reduced blood cholesterol and oxidative stress after exercise, which may speed up recovery from muscle damage The antioxidants in açaí may also help reduce the symptoms of osteoarthritis.

A study of people with osteoarthritis found that drinking 4 ounces ml of açaí juice per day for 12 weeks significantly reduced pain and improved daily living Açaí berries contain high amounts of antioxidants, which may help reduce blood cholesterol, oxidative stress, and even the symptoms of osteoarthritis.

Cranberries are an extremely healthy fruit with a tart taste. Instead, they are commonly consumed as juice or as cranberry sauce.

One cup grams of raw cranberries provides 50 :. The best known health benefit of cranberries is their ability to help reduce the risk of urinary tract infections UTIs. Certain properties in cranberries prevent the bacteria E. coli from sticking to the wall of the bladder or urinary tract, reducing the risk of infection 51 , 52 ,

Antioxidant-rich berries and fruits tend to have a Antioxidant-rich berries and fruits nutritional profile. Eating berries Optimal body composition help prevent and reduce the symptoms begries many chronic berriess. Berries are small, soft, round fruit of various colors — mainly blue, red, or purple. Blueberries are popular berries that serve as a great source of vitamin K. One cup grams of blueberries provides the following nutrients 1 :.

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Cocoa is rich in polyphenol antioxidants, such as flavanols. In addition to anti-inflammatory effects, cocoa polyphenols have a positive effect on gut microbes.

Cocoa antioxidants also impact brain health. A research review concluded that antioxidants in cocoa called flavanols improved brain function in young adults, including learning and memory.

Whip cocoa powder into smoothies or add it to oatmeal, overnight oats, pancakes, and energy balls. Cocoa powder can also be incorporated into savory recipes, like mole and chili, and countless healthy treats, from lightly sweetened chocolate hummus to oat milk-based hot cocoa, and date-based fudge.

Cruciferous vegetables, which include cabbage, broccoli, cauliflower, kaleand Brussels sprouts, are rich in antioxidants, including various carotenoids beta-carotene, lutein, and zeaxanthinflavonoidsanthocyanins, and terpenes.

Consuming these vegetables is strongly linked to protecting against cancer, and slowing cancer growth. Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals.

One cup of raw broccoli contains 30 calories, 2. Whip kale into smoothies or use it as a salad base. Transform shredded cabbage or broccoli or shaved Brussels sprouts into slaw. Enjoy sides of cauliflower rice. Or sautéed, grilled, or oven roasted broccoli, cauliflower, or Brussels sprouts.

You can also incorporate these veggies into stir fries, soups, and stews. Catechins, the main antioxidants in green teaare known to be preventative against a number of cancers, including lung, breast, esophageal, stomach, liver, pancreatic, and prostate cancer. A research review concluded that green tea, which also contains polyphenol and flavonoid antioxidants, has anti-inflammatory and anti-diabetic effects.

In addition, green tea supports immune function and protects brain health. Green tea may also provide small amounts of minerals, including copper, manganese, iron, zinc, magnesium, calcium, and potassium.

However, the amounts vary depending on where the tea was grown. In addition to sipping green tea hot or iced, the beverage can be used to steam vegetables or whole grain rice, or as a liquid in smoothies, overnight oats, soups, and sauces.

Mushrooms contain an array of antioxidants, which have been shown to fend off aging and reduce chronic disease risk. Mushrooms are also low in calories.

One cup of whole white mushrooms provides 21 calories and one whole portabella mushrooms contains just Mushrooms are also the only non-animal source of naturally occurring vitamin Dparticularly when exposed to ultraviolet UV light.

Adequate vitamin D is important for bone health and muscle function and may protect against some cancers, lung diseases in children, heart and brain diseases, and all types of diabetes. Blend mushrooms into smoothies or add them to tofuchickpea, or egg scrambles, salads, soups, stir fries, curries, tacos, pasta dishes, and more.

Mushrooms can even be incorporated into baked goods, like brownies, cupcakes, and rice pudding. All nuts contain powerful antioxidants called polyphenols. Walnuts, pistachios, and pecans are specially high in these antioxidants per serving. The antioxidants in nuts help reduce inflammation and may play a role in bone and brain health.

A research review concluded that the increase in blood antioxidant levels from antioxidant-rich plant foods, including nuts, is tied to a reduced risk of all causes of death, including heart disease and cancer.

Nuts also provide plant protein, healthful fats, fiber, vitamins, and minerals. Nuts and nut butters can be incorporated into a range of dishes as an ingredient or garnish.

Add nuts to smoothies, oatmeal or overnight oats, energy balls, salads, cooked veggies, stir fries, and slaw. You can season nut butter with garlic, ginger, and chili pepper to make a savory sauce for steamed veggies and tofu.

You can also scoop up nut butter with raw veggies or fresh fruit or layer it with melted dark chocolate for a nutritious treat. Extra virgin olive oil EVOO is the type of olive oil that contains the highest levels of polyphenols, the antioxidants known to reduce inflammation, slow the progression of cancer, heart and brain diseases, and reduce overall death risk.

Polyphenols found in EVOO have also been shown to fend off aging, type 2 diabetes, and metabolic syndrome. The healthy fats in EVOO also help the body absorb the fat-soluble vitamins, A, D, E, and K, which play integral roles in vision, bone health, immune function, and blood clotting.

EVOO can be used in a variety of ways. Enjoy EVOO in salad dressings, slaws, and cool vegetable dishes like salad. Potatoes are bursting with antioxidants.

Antioxidants in potatoes include carotenoids, flavonols, anthocyanins, and vitamins C and E. Baked potatoes can be loaded with healthy toppings, like steamed or sautéed veggies paired with hummus, olive tapenade, guacamole, pesto, tomato sauce, or seasoned tahini.

For an antioxidant-rich side Antioxidant-rifh, toss cooked, chilled potatoes with mustard, EVOO, and herbs. Pulses, which include beans, lentils, peas, and chickpeasare high in antioxidants, including polyphenols and flavonoids.

These antioxidants have anti-inflammatory, anti-tumor, and anti-allergic properties. Pulses are also rich in protein, fiber, and minerals. Pulses are incredibly versatile.

You can use chickpeas in a breakfast scramble or hummus, or oven-roast them and season them for a filling snack. Tomatoes are rich in an antioxidant called lycopene.

This compound, which gives tomatoes their color, has also been shown to reduce inflammation, protect heart health, prevent artery hardening, and reduce blood pressure. Antioxidant-rich tomatoes have also been shown to protect brain health, reduce the risk of cancer and bowel diseases, and improve skin health, exercise recovery, and immune response.

Cooked tomatoes are higher in lycopene versus raw tomatoes. You can consume tomatoes in a scramble or omelet at breakfast. Toss pastas with tomato sauce or roast tomatoes in the over for a delicious side dish.

National Center for Complementary and Integrative Health. Antioxidants: In Depth. Xu DP, Li Y, Zhou T, Zhou Y, et al.

Natural Antioxidants in Foods and Medicinal Plants: Extraction, Assessment and Resources. Int J Mol Sci. Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. Published online Sep 6. doi: Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ.

: Antioxidant-rich berries and fruits

12 High-Antioxidant Foods for Glowy Skin and Optimal Health Chopra M. Tomato products, canned, sauce. The fewer free radicals we have, the better. This article is based on scientific evidence, written by experts and fact checked by experts. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. In this article, we list some of the most healthful foods that a person can eat to boost the antioxidants in their diet. Purple or red grapes.
The best antioxidant foods: List and benefits

One study looking at the medicinal use of artichokes over time noted that artichoke consumption can be good for gut, liver, and heart health. Another study showed that chemicals in artichokes had an antioxidant effect on LDL cholesterol in laboratory tests.

How people prepare artichokes makes a difference to their antioxidant levels. One study compared boiling, frying, and steaming to see how each affected the antioxidant levels. The results showed that steaming increased the effectiveness of the antioxidants by 15 times while boiling increased it eightfold.

Researchers believe the reason for this is that boiling and steaming break down the cell walls, making the antioxidants more accessible. One study showed that the body can absorb antioxidants from pecans, increasing their levels in the blood. It also found that eating raw pecans helps lower the blood levels of oxidized LDL cholesterol, which may mean that these nuts help prevent heart disease.

Strawberries are rich in antioxidants, vitamins , and minerals. Strawberries owe their red color to anthocyanins, which have antioxidant powers. A review showed that taking anthocyanin supplements reduced the levels of LDL cholesterol in participants with high cholesterol. By lowering LDL cholesterol levels, anthocyanins may help prevent heart disease.

Although strawberries are an ingredient in some baked goods, these products are rarely healthful and are not a good choice for people trying to lose weight.

Red cabbage, like strawberries and red kale , contains anthocyanins. In addition to giving the vegetable its red color, this group of antioxidants helps promote heart health, prevent cancer, and reduce inflammation.

According to one study , anthocyanins have the following health benefits:. However, more research is still necessary to determine the health effects of eating red cabbage. A person can eat red cabbage as part of a salad or as a cooked vegetable.

Raspberries are an excellent source of many antioxidants. They also contain manganese, vitamin C , and dietary fiber. Evidence suggests that the antioxidants present in raspberries may help destroy certain cancer cells.

For example, in one laboratory study , researchers found that the antioxidants and some other compounds in raspberries helped kill breast, colon, and stomach cancer cells in a test tube.

A more recent review of studies showed that the compounds in black raspberries might slow the progression of cancerous tumors. However, most of the research on raspberries has involved experiments in test tubes. Consequently, researchers need to carry out studies involving people to judge the effectiveness of eating raspberries in preventing disease.

Beans are an excellent source of protein and dietary fiber. Some beans, such as pinto beans, are also high in antioxidants. Pinto beans contain a plant flavonoid called kaempferol, which may help suppress cancer cell growth and reduce inflammation.

Several studies link kaempferol to the suppression of specific cancers, including:. Despite these promising studies, researchers do not know much about the antioxidant effect of kaempferol in humans.

To date, they have primarily carried out studies in animals and test tubes. However, as beans have several potential health benefits, it is a good idea for people to include them as part of their regular diet.

Purple and red grape varieties contain vitamin C, selenium , and antioxidants. Two of the antioxidants that occur in grapes, namely anthocyanin and proanthocyanin, may help protect a person from heart disease or cancer. However, there is a need for additional research to show the exact effects that eating grapes has on heart health and cancer risk.

Spinach is a green, leafy vegetable full of vitamins, minerals, and antioxidants. It is low in calories, making it an excellent choice as an addition to salads and entrees. Zeaxanthin and lutein are two of the antioxidants in spinach that may promote eye health.

They help prevent damage from ultraviolet UV rays and other harmful light waves. A review of studies on lutein and zeaxanthin noted that lots of studies have investigated their role in age-related macular degeneration.

The authors also suggested how people could get more of these antioxidants in their diets, naming dark leafy greens, eggs, and pistachios as sources. Beets are vegetables that contain antioxidants belonging to a class of pigments called betalains.

Betalains may help prevent colon cancer and digestive issues. Beets are also a source of dietary fiber, iron, folate , and potassium. These substances may help with suppressing inflammation. One review noted that betalains show promise for reducing free radicals and helping prevent cancer.

However, research has not yet determined the effectiveness of eating beets for these benefits. Kale is rich in vitamins A, C, and K, and it contains several antioxidants. It is a popular health food and hardy winter vegetable, common in many northern regions.

Anthocyanins are antioxidants that are readily available in a variety of fruits and vegetables. They are responsible for the color of these foods, from vibrant red to blue. Several orange vegetables contain vitamin A and other nutrients.

These vegetables contain large amounts of phytochemicals that can help with heart disease and cancer prevention. Some examples of orange vegetables with high antioxidant levels include:. There is limited evidence to suggest how best to serve orange vegetables.

Often, people cook them, but a person can eat some varieties, such as carrots, raw as a snack or part of a salad. There are many common foods that people can eat to increase the number of antioxidants that they consume.

The antioxidants in these foods may help promote heart and eye health, prevent cancer, and protect against other common diseases that scientists associate with harmful free radicals.

However, researchers still need to understand the extent to which each of these foods helps people acquire higher levels of antioxidants. They also need to determine how effective each is in disease prevention. Free radicals are unstable atoms that can cause damage to cells and lead to illnesses and the aging process.

The star components of apples — fiber, vitamin C, pectin, and polyphenols — have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut.

Stone fruits. Cherries, peaches, apricots, and plums are all examples of stone fruits. These fruits contain fiber, vitamin C, potassium, and a variety of phytochemicals associated with their colors.

For example, cherries have garnered the lion's share of the research among stone fruits. Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks.

The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits. Oranges, grapefruit, lemons, and limes are famously rich in vitamin C.

They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects.

Those tiny pomegranate seeds contain big rewards of vitamins C and K, potassium, fiber, and potent phytochemicals such as anthocyanin and resveratrol.

These nutrients may be behind the potential benefits of eating pomegranates.

The Top 12 Foods High in Antioxidants Is there anything better than in-season asparagus? Raspberry nutrition may also help with the management of diabetes because it has a low glycemic index and little impact on blood sugar levels, while being high in fiber. Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals. Medically reviewed by Kathy W. But the cherry on top of the cake is that they've also been shown to improve sleep , blood pressure and arthritic pain. Add berries to garden salads, cooked veggies like Brussels sprouts , grilled salmon, or wild rice, and serve them for or with healthy desserts, like chia pudding.

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What Happens To Your Body When Eating Antioxidant Rich Foods

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