ANTIOXIDANTS (ORAC Ratings) (c) Dr Jeff Software 2010-2011 By Dr Jeff Drobman last edit: 10/6/11 ================== PREFACE This article has 2 parts: I. Antioxidant rankings (ORAC) for many common foods, especially fruits and vegetables. So-called "super foods" that contain "super antioxidants" are featured. II. Treatise on antioxidants and free radicals. PART I - Antioxidant Rankings (ORAC) The concentration of antioxidants in foods varies mainly by color: the deeper/darker, the more pigments -- and greater antioxidant strength. Foods that are white or light colored, like a pear or potato, may still contain antioxidants, but in small amounts. All berries have potent antioxidants and other plant nutrients ("phyto-nutrients") that are vital to development and health of plants -- and hence to humans. Most of these beneficial ingredients are contained in the abundant seed populations of berries, and some more in their skins. (Grape seeds also have this property.) All berries contains type of "flavonoids" called "anthocyanins" and "proanthocyanidins". The most powerful antioxidants of all of these are called "oligomeric proanthocyanidins" (OPC) (rated at 20x vitamin C and 50x vitamin E). It is now believed that the health kick of red wine's "resveratrol" is due to its OPC content. "Super Fruits" Here is a partial list of today's most popular "super fruits" (mostly berries): Pomegranates, acai berries, gooseberry (amla), noni, mangosteens, bilberry, yumberry, wolfberry/gogi. Rating Systems There now are these numerical ratings (based on type of test) for antioxidant strengths of foods: 1. ORAC - Oxygen Radical Absorbance Capacity (most commonly used) 2. FRAP - Ferric iron-Reducing Ability in Plasma 3. TRAP - radical TRapping Antioxidant Parameter 4. TEAC - Trolox Equivalence (TE) Antioxidant Capacity (total phenolic content) ORAC notes: 0. ORAC rating was developed by the National Institute on Aging in the National Institutes of Health. 1. The USDA has published lists of ORAC values for plant foods commonly consumed by the U.S. population (fruits, vegetables, nuts, seeds, spices, grains, etc.). 2. ORAC is measured in a lab as micromoles of Trolox equivalents -- a vitamin E analog -- per 100 grams. 3. ORAC values are expressed as the sum of the lipid soluble (e.g. carotenoid) and water-soluble (e.g. phenolic) antioxidant fractions (i.e., “total ORAC”). 4. No studies have yet proven that lab (in vitro) activity works as well in the body (in vivo). 5. Dietary polyphenols have little antioxidant value following digestion -- polyphenols in vivo are poorly conserved (less than 5%). 6. Only antioxidant activity against mainly peroxyl radicals is measured. 7. Practically, the best comparison is per "serving" (e.g., one cannot readily consume an entire cup of a spice, but an entire apple is easily eaten). 8. With nearly all vegetables, boiling can reduce the ORAC value by up to 90%. 9. There are numerous exotic "super fruits" whose super antioxidant powers are not measured by ORAC tests. There are many thousands of plant-based antioxidants, and these phytochemicals appear in various combinations. Blueberries, red wine and acai, for example, are high in anthocyanins; tea has lots of catechins; mangosteens are rich in xanthones; pomegranates contain punicosides; and chocolate contains flavonoids (and nitrogen). ANTIOXIDANT RANKINGS OF FOODS As measured by "ORAC" levels ================================ Food juice ORAC units per 100g ---------- Ecklonia cava 836,800 ("Seanol"-claimed) Cloves 314,446 Cinnamon 267,536 Oregano(dried) 200,129 Turmeric 159,277 Acai 102,700 Cocoa(dried) 80,933 Resveratrol 79,100 Cumin(seed) 76,800 Maqui berry(dry) 75,000 40,000 Seabuckthorn 70,000 Basil(dried) 67,553 Mangosteen 57,623 (claimed) Curry(powder) 48,504 Chocolate(bake) 45,000 (avg., cf. cocoa) Sage 32,004 Mustard(seed) 29,257 Ginger(ground) 28,811 Black pepper 27,618 Rice bran 24,287 Chili(powder) 23,636 Chocolate(dark) 20,823 (cf. above) Flax(hull) 19,600 Pecans 17,940 Paprika 17,919 Aronia/Chokeberry 16,062 Blk Raspberry 16,000 Ginger root 14,840 Elderberry 14,697 Peppermint 13,978 Oregano(fresh) 13,970 (cf. above) Walnuts 13,541 Blueberry - wild 9,621 -cultivated 4,669 Cranberry 9,090 1,452 Beans (avg.) 8,400 Pistachio nuts 7,983 Currant-black 7,957 -red 3,387 Plum(black) 7,581 Lentils 7,282 Agave(dried) 7,274 Garlic powder 6,665 Artichokes 6,552 Prunes 6,552 Blackberry 5,905 Garlic(raw) 5,346 Cilantro 5,141 Red wine 5,034 Red Raspberry 4,882 Basil 4,805 Almonds 4,454 Apple, Red Del. 4,275 Apple, Granny Sm 3,898 Dates-deglet noor 3,895 -medjool 2,387 Cherry 3,747 Strawberry 3,577 Vitamin E 3,500 Red Currant 3,387 Fig 3,383 Gooseberry 3,332 Wolfberry/Goji 3,290 Apricot(dried) 3,234 Peanuts 3,166 Broccoli (raw) 3,083 Raisin (seedless) 3,037 Blueberry juice 2,906 Apple, Gala 2,828 Apple, Golden Del 2,670 Apple, Fuji 2,589 Guava 2,550 Lettuce, red lf 2,380 Grape (Con.) juice 2,377 Pomegranate juice 2,341 Cabbage, red 2,252 Asparagus 2,150 Sweet potato 2,115 Avocados, Hass 1,922 Pear, green 1,911 Orange 1,819 Peach 1,814 Beet 1,767 Pear, red 1,746 Radish 1,736 Spinach 1,687 Potato, Russet 1,680 Grapefruit -all 1,640 1,238 Tangerine 1,620 Spinach (raw) 1,515 Onion, red 1,521 Parsley (raw) 1,301 Grape, red 1,260 Tea, green 1,253 Lemon juice 1,225 Olive oil 1,150 Grape, green 1,118 Apricot (raw) 1,110 Mango 1,002 Peppers, bell 950 (avg) Pineapple 884 Kiwi 882 Banana 795 Cauliflower 829 Lime juice 823 Nectarine 750 Orange juice 726 Tomato sauce 694 Carrot 666 Tomato, plum(raw) 546 Celery 497 Pumpkin 483 Carrot (raw) 436 Apple juice 414 Cantaloupe 315 Honeydew 241 Cucumber 126 Common foods, per "serving" ------------ Cocoa (raw) (100g) 28,000 Mangosteen (size?) 21,010 (claimed) Red beans (1/2 cup) 13,500 Blueberry (wild, 1 cup) 13,427 Pinto beans (1/2 cup) 11,864 Blueberry (cult, 1 cup) 9,019 Cranberry (1 cup) 8,983 Artichoke hearts (1 cup) 7,904 Blackberry (cult, 1 cup) 7,701 Prune (1/2 cup) 7,291 Raspberry (1 cup) 6,058 Strawberry (1 cup) 5,938 Apple, red del. (whole) 5,900 Apple, green (whole) 5,381 Pecan (1 oz) 5,095 Cherries (1 cup) 4,873 Plum, blk (whole) 4,844 Potato (1 Russet) 4,649 Plum, red (whole) 4,118 Apple, Gala (whole) 3,903 === PART II - ANTIOXIDANTS & FREE RADICALS FREE RADICALS From Wikipedia: Free radicals are atoms, molecules, or ions with unpaired electrons in an outer shell. Free radicals may have positive, negative or zero charge. "Radicals are believed to be involved in degenerative diseases and cancers." "The free-radical theory of aging (FRTA) states that organisms age because cells accumulate free radical damage over time.... Most biologically-relevant free radicals are highly reactive. For most biological structures, free radical damage is closely associated with oxidative damage. Antioxidants are reducing agents, and limit oxidative damage to biological structures by passivating free radicals." Most chemicals in our bodies are bonded with others into molecules. Sometimes weaker bonds on molecules split, forming "free radicals." Free radicals are very unstable and react quickly with the nearest molecules, trying to "steal" a needed electron to gain stability. When the "attacked" molecule loses its electron, it becomes a free radical itself, beginning a chain reaction. Once the process is started, it can cascade, finally resulting in the disruption of a living cell. "Reactive oxygen species" (ROS) that damage our cells are superoxide (O2-), hydrogen peroxide (H2O2--), singlet oxygen (O--), hydroxyl (OH-), peroxyl (OOH---) and nitric oxide (NO3-) radicals. ROSs form as a natural byproduct of the normal metabolism of oxygen and play important positive roles in our immune system (neutralizing viruses and bacteria) and in cell signaling. However, environmental factors such as pollution, radiation, cigarette smoke and herbicides can also spawn free radicals. OXIDATION & ANTIOXIDANTS "Oxidation" is the process of oxygen radicals (ROS) attacking other molecules by stealing electrons. When our cell membranes or cellular DNA is so attacked, the cells may die, or worse: become hosts to viruses and mutated DNA (cancer cells). I (Dr Jeff) believe that weakened cell walls allow common cold viruses to enter our cells. "Antioxidants" fight cold viruses by protecting the walls of our healthy cells from damage, and thus from being further invaded by the virus. Once the virus spread is contained, the body's own immune system can kill off the free virus strands and the invaded host cells. The commonly accepted "antioxidants" are the vitamins A, C and E (and occasionally, the superoxide scavenging enzyme "superoxide dismutase"). It is significant to distinguish that vitamins A and E are FAT soluble, while C is WATER soluble. I conjecture that makes C most suitable to fight cold/flu viruses (by protecting cell walls), and A/E better suited to protect against cancer and atherosclerosis. Also, two minerals are important: zinc and selenium. Zinc helps build immune system cells (attacking viruses). Selenium is utilized in the body's antioxidant enzyme systems (protecting cells), and like its chemical cousin, sulphur, is an antibiotic (killing bacteria). They thus complement each other, supporting both "offense" and "defense" mechanisms. Finally, "flavonoids" such as "proanthocyanidins" and other food based, "super antioxidants" are much more powerful at fighting disease (both acute, as in cold/flu, and age-related, as in cancer) than any vitamin or mineral. ======