Anti-oxidant compounds neutralize free radicals, which can cause oxidative damage in the body that may play a role in premature aging, as well as in development of certain diseases, including cancer and cardiovascular disease, according to Gropper's "Advanced Nutrition and Human Metabolism." Generally speaking, fruits and vegetables are good sources of anti-oxidants, but specific fruits and vegetables have higher anti-oxidant values than others. Berries, artichokes, red-leaf lettuce and red cabbage are some of the richest sources of anti-oxidants among fruits and vegetables.
Oxygen Radical Absorption Capacity
The anti-oxidant value of a particular food is measured using the oxygen radical absorption capacity, or ORAC, assay. Foods with a higher ORAC value have more anti-oxidant power than those with lower values. All data regarding the anti-oxidant capacity of specific foods were taken from the USDA ORAC of Selected Foods 2010 report. ORAC values are for a 100 g serving of each specific food.
Fresh Fruit
Among fresh fruits, the highest anti-oxidant levels were found in rose hips, with an ORAC value of 96,150--significantly higher than any other fruits. Rose hips are followed by black raspberries, with an ORAC value of 19,220, chokeberries, with an ORAC value of 16,062, and elderberries, with an ORAC value of 14,697. These berries, except for black raspberries, are not commonly eaten fresh. More commonly eaten fruits with ORAC values above 4,000 include wild blueberries, plums, blackberries, cranberries, black currants, raspberries, pomegranate and strawberries.
Dried Fruit, Fruit Juices and Powders
Dried fruit, fruit juice and powders are another way that you can incorporate anti-oxidants from fruit into your diet. Acai berry powder, black raspberry juice and golden seedless raisins are the richest sources of anti-oxidants in this category. Acai berry powder has an ORAC value of 102,700, followed by black raspberry juice at 10,460 and golden raisins at 10,450. Not far behind in anti-oxidant capacity are dried pears, prunes, apples and peaches in order of decreasing ORAC value; each has an ORAC value higher than 4,000.
Vegetables
ORAC values of vegetables are somewhat lower than those found in fruit. The highest ORAC value among vegetables is artichokes, for which the ORAC value ranges from 6,552 to 9,416, depending on the variety. The next highest ORAC values are for broccoli rabe, with a value of 3,083, and red cabbage, which ranges from 2,496 to 3,145. Other vegetables with ORAC values above 2,000, in decreasing order of anti-oxidant capacity, include red leaf lettuce, purple cauliflower, broccoli, sweet potato and savoy cabbage.
References
- "Advanced Nutrition and Human Metabolism"; Sareen Gropper, Jack Smith, James Groff; 2005
- USDA Oxygen Radical Absorbance Capacity of Selected Foods; 2010
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