ORAC
Antioxidants, and polyphenols in particular, are very effective against the oxidation of body molecules because they can absorb free radicals such as free oxygen. This prevents inflammation caused by oxidation (like iron rusting). Almost all natural plant foods are packed with polyphenols and antioxidants. The better a food is at absorbing free radicals, the higher its ORAC value, which stands for Oxygen Radical Absorbance Capacity.
Sources of free radicals
Free radicals are naturally produced in the body, especially during increased exertion, which isn't a problem. The body can handle this to a certain extent by replacing cells with new ones where needed. Too many free radicals relative to antioxidants causes excessive damage. Sugar and unhealthy fats also increase oxidative stress. This oxidative damage is called inflammatory damage and can lead to inflammatory or chronic diseases.
Neutralize free radicals
Of course, it's wise not to allow your lifestyle to create too many free radicals. Excess free radicals can be neutralized with foods that provide antioxidants.
Overview of ORAC values of food
The higher the value, the greater the capacity to neutralize free radicals.
| Product | ORAC value per 100 grams |
|---|---|
| Agave (dried) | 7.274 |
| Pineapple | 385 |
| Apples (dried) | 6.681 |
| Apples – Fuji | 2.589 |
| Apples – Gala | 2.828 |
| Apples – Golden Delicious | 2.670 |
| Apples – Granny Smith | 3.898 |
| Apples – Red Delicious | 2.936 |
| Apricots | 1.115 |
| Artichoke (cooked) | 9.416 |
| Asparagus | 2.150 |
| Eggplant, raw | 933 |
| Eggplant, cooked | 245 |
| Avocado | 1.933 |
| Banana | 879 |
| Basil (fresh) | 4.805 |
| Basil (dried) | 67.556 |
| Beans, black, raw | 8.040 |
| Beans, kidney, raw | 8.459 |
| Beans, lima, raw | 243 |
| Beets, red, raw | 1.767 |
| Berries, black | 5.347 |
| Berries, blue | 6.552 |
| Celery, raw | 497 |
| Cauliflower, raw | 829 |
| Cauliflower, cooked | 620 |
| Bread, rye bread | 1.963 |
| Bread, 7 grains | 1.421 |
| Broccoli, raw | 1362 |
| Broccoli, cooked | 2.386 |
| Cocoa powder, unsweetened | 80.933 |
| Cashew nuts | 1.948 |
| Chili powder | 23.636 |
| Chocolate, pure | 20.823 |
| Lemon juice | 1.225 |
| Cranberries, raw (cranberry) | 9.584 |
| Dates, Medjool | 3.895 |
| Raspberries | 4.882 |
| Turmeric | 159.277 |
| Ginger, raw | 14.840 |
| Pomegranate | 4,479 |
| Grapefruit | 1.548 |
| Cherries | 3.365 |
| Kiwi | 882 |
| Kiwi, gold | 1.210 |
| Cinnamon | 267.536 |
| Garlic, raw | 5.346 |
| Garlic powder | 6.665 |
| Cucumber | 214 |
| Coriander, raw | 5141 |
| Clove | 314.446 |
| Gooseberries | 3.277 |
| Lentils, raw | 7.282 |
| Mandarins | 1.620 |
| Mango | 1.002 |
| Nuts, para | 1.419 |
| Nuts, macadamia | 1.695 |
| Nuts, almonds | 4.454 |
| Nuts, pistachio | 7.983 |
| Nuts, hazelnuts | 9.645 |
| Nuts, walnuts | 13.541 |
| Nuts, pecan | 17.940 |
| Olive oil | 1.150 |
| Oregano, fresh | 13.970 |
| Oregano powder | 200.129 |
| Paprika powder | 17.919 |
| Pear | 1.814 |
| Peppermint leaf, fresh | 13.978 |
| Peppers, green | 615 |
| Peppers, orange | 984 |
| Peppers, red | 847 |
| Pepper, black, powder | 27.618 |
| Peanuts, raw | 3.166 |
| Plums, dried | 6.552 |
| Red wine | 3.873 |
| Raisins | 3.037 |
| Oranges | 1.819 |
| Lettuce, iceberg | 438 |
| Lettuce, red | 2.380 |
| Lettuce, green | 1.447 |
| Sorghum (negro millet) | 100.800 |
| Thyme, fresh | 27.426 |
| Tomato, fresh | 546 |
| Onions, raw | 1.034 |
| Onions, red, raw | 1.521 |
| Figs | 3.383 |
| Elderberries | 14.697 |
| Wine, red | 3.873 |
| Wine, white | 392 |
| Baby carrots, raw | 436 |
| Carrots, cooked | 317 |
| Carrots, raw | 666 |