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ORAC values nutrition and free radicals

free radicals

Table of contents

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.

free radicals -ORAC values nutrition and free radicals
An antioxidant donates a free electron to a free radical to neutralize it

Sources of free radicals

Free radicals -ORAC values nutrition and free radicals
Free radicals are additionally created by these things

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.

Sick due to -ORAC values, nutrition and free radicals
The oxidative stress caused by free radicals causes approximately 90% of the 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.

ProductORAC value per 100 grams
Agave (dried)7.274
Pineapple385
Apples (dried)6.681
Apples – Fuji2.589
Apples – Gala2.828
Apples – Golden Delicious2.670
Apples – Granny Smith3.898
Apples – Red Delicious2.936
Apricots1.115
Artichoke (cooked)9.416
Asparagus2.150
Eggplant, raw933
Eggplant, cooked245
Avocado1.933
Banana879
Basil (fresh)4.805
Basil (dried)67.556
Beans, black, raw8.040
Beans, kidney, raw8.459
Beans, lima, raw243
Beets, red, raw1.767
Berries, black5.347
Berries, blue6.552
Celery, raw497
Cauliflower, raw829
Cauliflower, cooked620
Bread, rye bread1.963
Bread, 7 grains1.421
Broccoli, raw1362
Broccoli, cooked2.386
Cocoa powder, unsweetened80.933
Cashew nuts1.948
Chili powder23.636
Chocolate, pure20.823
Lemon juice1.225
Cranberries, raw
(cranberry)
9.584
Dates, Medjool3.895
Raspberries4.882
Turmeric/turmeric159.277
Ginger, raw14.840
Pomegranate 4,479
Grapefruit1.548
Cherries3.365
Kiwi882
Kiwi, gold1.210
Cinnamon267.536
Garlic, raw5.346
Garlic powder6.665
Cucumber214
Coriander, raw5141
Clove314.446
Gooseberries3.277
Lentils, raw7.282
Mandarins1.620
Mango1.002
Nuts, para1.419
Nuts, macadamia1.695
Nuts, almonds4.454
Nuts, pistachio7.983
Nuts, hazelnuts9.645
Nuts, walnuts13.541
Nuts, pecan17.940
Olive oil1.150
Oregano, fresh13.970
Oregano powder200.129
Paprika powder17.919
Pear1.814
Peppermint leaf, fresh13.978
Peppers, green615
Peppers, orange984
Peppers, red847
Pepper, black, powder27.618
Peanuts, raw3.166
Plums, dried6.552
Red wine3.873
Raisins3.037
Oranges1.819
Lettuce, iceberg438
Lettuce, red2.380
Lettuce, green1.447
Sorghum (black millet)100.800
Thyme, fresh27.426
Tomato, fresh546
Onions, raw1.034
Onions, red, raw1.521
Figs3.383
Elderberries14.697
Wine, red3.873
Wine, white392
Baby carrots, raw436
Carrots, boiled317
Carrots, raw666