All fruits are nutritious, but some have extra superpowers thanks to flavanols.
These natural plant compounds are found in many fruits, tea and cocoa, says Patricia Bannan, a registered dietitian in Los Angeles.
“They act as antioxidants, which means they help protect our cells from everyday stress. Think of them as tiny helpers in plant foods that support overall health,” Bannan tells TODAY.com.
“Flavanols support blood vessel health, which can help with healthy circulation and blood pressure. They also play a role in reducing inflammation and supporting overall heart health.”
Some research also suggests flavanols may support memory and cognitive function as people age, she adds, perhaps because they boost blood flow to the brain.
Also known as flavan-3-ols, flavanols are one of the most abundant polyphenols — beneficial plant compounds — in the human diet, researchers note.
Cocoa is particularly rich in certain flavanols, which is why many clinical studies use cocoa extracts, Bannan notes.
“When people think of flavanols, chocolate is usually the first thing that comes to mind,” Bannan says.
“The challenge is that many chocolate products are highly processed or contain added sugar, which lowers the flavanol content.”
Fruits are a great way to get these compounds — along with fiber and other nutrients — but they contain generally modest amounts compared to concentrated sources like tea, minimally processed cocoa or dark chocolate, she notes.
“So getting flavanols from both fruit and cocoa can be beneficial,” says Bannan, author of “From Burnout to Balance.” “The key is enjoying a variety of fruits as part of your daily routine.”
The Academy of Nutrition and Dietetics recommends consuming 400 to 600 milligrams of flavanols per day “to improve cardiometabolic health.”
“This is a food-based guideline and not a recommendation for flavan-3-ol supplements,” the authors emphasized.
To put that in perspective, a cup of green tea contains about 320 milligrams of flavanols, a cup of raw blackberries has about 65 milligrams, while three squares of dark chocolate made with 70 to 85% cacao contain 20 milligrams of flavanols.
Here are nine fruits that contain the most flavanols:
Blackberries1 cup of blackberries, 65 milligrams of flavanols
Dietitians consider blackberries one of the best fruits to fight inflammation.
Besides flavanols, the deeply dark fruit is also high in vitamin C and fiber. Blackberries are tasty on their own, as a topping for yogurt, salad or oatmeal or an ingredient in your favorite smoothie.
Plums2 plums, up to 79 milligrams of flavanols
There are more than 2,000 varieties of plums. Flavanol levels can vary quite a bit depending on the fruit variety and how ripe it is, Bannan says.
Plums, fresh or dried, are famous for gut health and make a sweet, satisfying snack.
Cherries1 cup of cherries, up to 34 milligrams of flavanols
“I always add cherries to my smoothies to add natural sweetness and fight inflammation,” says registered dietitian Natalie Rizzo, nutrition editor for TODAY.
“They are especially nice in a post-workout smoothie to ease inflammation in the joints.”
Peach1 peach, up to 26 milligrams of flavanols
Peaches can be a sweet way to get a fiber boost. They provide both soluble and insoluble fiber for heart and gut health.
They’re also among the fruits lowest in carbs.
Apple1 small apple, 15 milligrams of flavanols
Apples are among heart-healthy fruits cardiologists love. They’re rich in fiber and vitamins, are portable and shelf-stable, and fit into any meal of the day.
The skin holds most of the fiber, so it’s best to eat apples whole, without peeling them.
Blueberries1 cup blueberries, 10 milligrams of flavanols
Linked to heart, brain and gut health, blueberries top the list of registered dietitian Samantha Cassetty’s list of the healthiest fruits.
They’re famous for their inflammation-fighting capacity, thus playing a role in healthy aging and longevity.
“Fresh or frozen, blueberries add a subtle hint of sweetness to practically any dish,” Rizzo noted.
Cranberries1 cup of cranberries, 10 milligrams of flavanols¼ cup of dried cranberries, 17 milligrams of flavanols
Famously tart, cranberries make Rizzo’s list of healthy fall foods.
“Cranberries are very sour, so they are often cooked down with sugar. If you eat cranberries regularly, take note of your added sugar consumption,” she advises.
Cranberries make the list of fruits with the least sugar and fruits with the most vitamin E.
Raspberries1 cup of raspberries, 9 milligrams of flavanols
These ruby red jewel-like berries are fiber stars with 8 grams of fiber in a cup. This makes them “the highest whole-food source of fiber,” Theresa Gentile, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, previously told TODAY.com.
Sweet and aromatic, raspberries can be eaten fresh on their own or used to top oatmeal or yogurt.
Grapes1 cup of grapes, 6 milligrams of flavanols
Red, black and green grapes are identical in terms of nutrition, but they have slightly different antioxidants, Rizzo said.
Green grapes are the ones with the most flavanols, while purple and red grapes provide anthocyanins. But no matter which variety you eat, all grapes provide inflammation-fighting antioxidants.
“You can’t go wrong with any grape so choose the one you like best,” she noted.
Dining and Cooking