Combo #4: Blueberries and Grapes
“Eating a variety of fruit together provides more health benefits than eating one fruit alone,” says Bowerman. “Studies have shown that the antioxidant effects of consuming a combination of fruits are more than additive but synergistic.”
In fact, a study published in the Journal of Nutrition by Rui Hai Liu, PhD, from Cornell University’s department of food science, looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the exact amount of a mixture of fruits, and found that the mix had a greater antioxidant response.
According to the study, this effect actually explains why “no single antioxidant can replace the combination of natural phytochemicals in fruits and vegetables.” The author also suggests eating 5 to 10 servings of a variety of fruits and vegetables every day to minimize disease risks, as opposed to relying on expensive dietary supplements for these compounds. “There are a huge number of compounds yet to be identified,” adds Jacobs.
