Antioxident discussion

ANTIOXIDENT FOOD LIST

The OREC Study

ORAC is an acronym for oxygen radical absorption capacity. It has significance in that it is a ranking of foods that have the ability to absorb free radicals, inhibit and neutralize them, and how long I takes to do this while carrying them out of the body. The most definitive study was done by the U.S. Department of agriculture in 2007. You may review the project results at www.ars.usda.gov./nutrientdata. Free radicals of course have been linked to many diseases as well as to many so called “symptoms” of aging. Research at Tufts University strongly suggest that foods with high ORAC scores will raise the antioxidant capacity of the blood, which indicates an elevated ability to neutralize free radicals. Which may in turn reduce the incidence of cancer, heart disease, macular degeneration, and even diminished brain function. Further it may serve to improve the immune system, reduce inflammation, reduce allergies, and detoxify the system from contaminants and pollutants.

Dr. Cao suggests that the research results demonstrate that whole foods may contain a combination of elements that work better as antioxidants than do single vitamin supplements such as vitamins C and A. Foods, such as fruits and vegetables may contain in excess of 4000 flavonoids and other phytonutrients not found in a single pill.

HOW MUCH IS ENOUGH

Research indicates that between 3000 and 5000 ORAC units per day should do the job of elevating the free radical absorption rate of the blood and tissues to do the job. High ORAC foods are typically found in fruits and vegetables in sufficient quantities. The scary part is that less than 10% of the population consumes enough of these foods to meet the suggested criteria. The average American adult eats 1.2 servings of fruit and 3.1 servings of veggies per day. The quality of these is questionable as well. Consider the possibility that excessive amounts can confuse the body and these foods may end up working against each other, so it is best to integrate them into a regular diet rather that focus purely on antioxidant foods, in an attempt to garner as many ORAC points as possible. The term nutritional intervention is used a lot when discussing the results of ORAC food consumption and the apparent results. The findings show that increased consumption of high ORAC fruits and vegetables as part of a regular daily diet produce significant benefits such as, reduction in oxidative stress on brain function, protection of blood vessels and capillaries against oxidative damage, prevention of atherosclerosis, increases anti-oxidative capacity of human blood thus protecting other tissues from oxidative damage. By simply eating smart and integrate spices, nuts, beans and legumes along with a significant level of vegetables and a few servings of fruits and berries each day you will be in great ORAC shape.

ANTIOXIDANT WORKHORSES

Unsweetened Cocoa Powder (The King)

Blueberries (The Queen)

Dark Green Leafy Veggies (Their Court)

Tumeric

VERY HIGH ORAC RATED FOODS                               

5000 or more (per serving)

Beets

Plums (Raw w/ skin)

Prunes

Black Rasberries

Gogi Berries

Acai Berries

Clove

Cinnamon                                                                    

Oregano

Pecans

Walnuts

Apples

Pomegranate Juice (Unsweetened)

Prune Juice

HIGH RATED

1000 – 4999 (per serving)

Almonds

Raisins

Raw Spinach

Blackberries  

Strawberries

Cranberries

Pomegranate

Rasberries

Cherries

Kale

Spinach

Apples

Glass of Red Wine

 500 – 1000

Brussel Sprouts

Broccoli

Beets

Spinach (steamed)

Red Bell Pepper

Plums

Oranges

Cherries

Kiwi

Red Grape

Most Teas

Tomato (cooked)

100-499

Cantelope

Banana

Apple

Apricots

Peach

Pear

White Grapes

Black beans

Kidney beans

Lentils

Onions

Corn

Eggplant

Cauliflower

Peas

Potatoes

Sweet Potatoes

Carrots

String Beans

Tomato (raw)

Zuchinni

Yellow Squash