PDA

View Full Version : Antioxidants - are you gettinmg enough ORAC



PopeGregorius
01-29-2007, 02:02 AM
We hear about getting enough antioxidants, but how much is enough?

Antioxidant capacity is measured by Oxygen Radical Absorbance Capacity (ORAC). Just as food have proteins, fats and water, they also have antioxdaant capacity measued in Orac Units. The current USDA recommendation is to get 3000-5000 ORAC units per day.

But what food has high ORAC? You can use this simple table a as a guide



ORAC units per 100 grams
Clove oil (Syzigium aromaticum) 10,786,875
Vit C (1.89 Orac units / mg) 189,000
Thyme oil (Thymus vulgaris) 159,5901,596
Oregano oil (Origanum compactum)170
Vit E (1.35 Orac units / IU / mg) 135,000
Cinnamon Bark oil (Cinnamamum verum) 103,448
ORAC + 74,600 746
Dark Chocolate 13,120
Milk Chocolate 6,740
Prunes 5,770
Pomegranates 3,307
Raisins 2,830
Blueberries 2,400
Blackberries 2,036 52 39 20
Garlic 1,939
Cranberries 1,750
Strawberries 1,540
Spinach 1,260
Raspberries 1,220
Yellow Squash 1,150
Brussels sprouts 980
Plums 949
Avocado 782
Oranges 750
Grapes, Red 739
Red bell pepper 710
Cherries 670
Kiwi fruit 610
Grapefruit, pink 495
Grapes, White 460
Beans, Kindey 460
Onion 450
Corn 400
Peas, Frozen 375
Potato 300
Cabbage 295
Sweet Potato 295
Leaf Lettuce 265
Cantaloupe 250
Banana 210
Apple 207
String Beans 200
Carrot 200
Tomato 195
Zucchini 176
Apricot 175
Peach 170
Iceberg / Head Lettuce 105
Watermelon 100
Honeydew Melon 97
Celery 75
Cucumber 60

Source http://optimalhealth.cia.com.au/OracLevels.htm

For example, Vitamin C has 189,000 ORAC Units per 100g. A 1g vitamin C tablet has 1890 Orac Units, which is 58% of your daily 5000 OU requirements.

This is all good but I've I've got questions too:
* what are the ORAC values for green tea, black tea, white wine, red wine, ALA (alpha lipoic acid)
* what is the ORAC value of green tea supplements high in ECCG (epigallocathechin gallate)
* should we start adding cloves to out diet?