Antioxidants are naturally occurring substances found in fruits and vegetables, consisting of vitamins, minerals, carotenoids and polyphenols that play a critical role in promoting health. Antioxidants help protect our bodies against the harmful effects of free radicals. Free radicals damage our cells and cause disease to be initiated. We cannot prevent the formation of free radicals, but the destructive power of these elements can be reduced by eating fruits and vegetables that are loaded with antioxidants.
Free Radicals
Free radicals are chemicals naturally formed inside our bodies. They are by-products of everyday functions like digestion, physical activity and exposure to polluted air, rancid fats, radiation from the sun and even stress. According to the USDA, "Oxidative stress results from free radicals produced during the normal metabolism of oxygen as well as from external sources.... Oxidative stress has been associated with the development of many chronic diseases, including cancer and heart disease." Cells, organs and other parts of our body become weakened by high levels of free radicals
Antioxidants
Antioxidants, such as vitamins A, C and E, as well as beta carotene, selenium and CoQ10, are essential for optimal health. Dr. Lester Packer states in his book "The Antioxidant Miracle" that antioxidants increase our resistance to diseases and boost our immune systems--hence the daily recommended five to nine servings of fruits and vegetables.
ORAC Values
Fruits and vegetables have high ORAC (Oxygen Radical Absorbance Capacity) values. ORAC provides us with a method of measuring the overall antioxidant power of certain foods. This method of measurement was developed at the National Institute on Aging in Baltimore, Maryland. Each tested food is given an ORAC number: the higher the number, the stronger the antioxidant properties. The USDA recommends that we should consume 3,000 to 5,000 ORAC units each day.
ORAC Values of Fruits and Vegetables Chart
Values are given per 100 g, or 3.5 oz.:
FRUITS--ORAC VALUE
Prunes--5,770
Raisins--2,830
Blueberries--2,400
Blackberries--2,036
Cranberries--1,750
Strawberries--1,540
Pomegranates--1,245
Raspberries--1,220
Plums--949
Oranges--750
VEGETABLES--ORAC VALUE
Kale--1,770
Spinach, raw--1,260
Brussels sprouts--980
Alfalfa sprouts--930
Spinach, steamed--909
Broccoli florets--890
Beets--841
Red bell pepper--713
Onion--450
Corn--400
Source: Agriculture Research, February 1999
Why ORAC Values May Not Be So Important
Some question remains about whether or not ORAC values are actually the best way to determine the most beneficial antioxidant foods. For example, the methods used to obtain values listed in the ORAC tables only apply to water-soluble antioxidants, not fat-soluble ones like the carotenoids. So you won't find some carotene-rich foods high on the list, even though they are beneficial from an antioxidant standpoint.
Some Antioxidants Cannot Be Measured
There are thousands of antioxidants that scientists have not yet been able to identify or isolate, and there are some existing antioxidants that cannot be measured by any standard. All fruits and vegetables contain one or more of the healthful antioxidant properties and should be consumed daily. If you don't have the "list" of the fruits and veggies with the highest antioxidants, think bold colors and eat a variety every day, including a rainbow of color in your diet.
References
- HD Lighthouse: Largest USDA Study of Food Antioxidants Reveals Best Sources
- Antioxidants for Health and Longevity: ORAC Values of Fruits and Vegetables
- All on Health: Orac Values of Foods
- Self Growth: Antioxidant Benefits of Fruits and Vegetables
- Actual Cures: Nutritional Deficiencies, Free Radicals Often Root Cause Of Common Diseases
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