ORAC
Antioxidants and polyphenols in particular work very well against the oxidation of body molecules because they can absorb free radicals such as free oxygen. This prevents the body from inflammation due to oxidation (such as iron can rust). Almost all natural plant foods are full of polyphenols and antioxidants. The better a food protects against free radicals, the higher the ORAC value, which stands for Oxygen Radical Absorbance Capacity.
Sources of free radicals
Free radicals occur naturally in the body. Especially with increased exertion and that is not a problem. The body can cope with this to a certain extent by replacing cells with new cells where necessary. Too many free radicals in relation to antioxidants causes too much damage. Sugar and bad fats also cause more oxidative stress. The damage caused by oxidation is called inflammatory damage and can lead to inflammatory diseases or chronic diseases.
Neutralize free radicals
It is of course wise not to allow too many free radicals to be created by your lifestyle. An excess of free radicals can be neutralized with food that provides antioxidants.
Overview of ORAC nutritional values
The higher the value, the higher 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/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 (black 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, boiled | 317 |
| Carrots, raw | 666 |
