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The ORAC Rating Table!

Learning how to use and apply the information contained in an ORAC Rating Table is a powerful tool in slowing down the aging process and protecting yourself from degenerative diseases.  Currently, the United States Department of Agriculture recommends a diet of fruits and vegetables that will allow you to consume between 3,000 to 5,000 ORAC units per day.  This will help you maintain an optimal level of antioxidant protection from free radical damage.

Fruits	ORAC Value*		Vegetables	ORAC Value*
Açai Berry	18,500		Kale	1,770
Prunes	5,770		Spinach, raw	1,260
Raisins	2,830		Brussel Sprouts	980
Blueberries	2,400		Alfalfa Sprouts	930
Blackberries	2,036		Spinach, steamed	909
Cranberries	1,750		Broccoli Florets	890
Strawberries	1,540		Beets	841
Pomegranates	1,245		Red Bell Pepper	713
Raspberries	1,220		Onion	450
Plums	949		Corn	400
Oranges	750		Eggplant	390
Red Grapes	739		Cauliflower	377
Cherries	670		Peas, frozen	364
Kiwifruit	602		White Potatoes	313
White Grapes	442		Sweet Potatoes	301
Cantaloupe	252		Carrots	207
Banana	221		String Beans	201
Apple	218		Tomatoes	189
Apricots	164		Zucchini	176
Peach	158		Yellow Squash	150

*ORAC value per 100 grams (approximately 3.5 ounces)

Because the quality of produce and growing conditions and vary, you will find ORAC values that may differ from the above chart.  I use this ORAC Rating Table because it’s easy to read and illustrates four important keys in helping you understand how The Power of ORAC can protect your body.

First, fruits typically have greater ORAC values than vegetables.  If you used 900 as a cut off value to reduce your number of servings to achieve the recommended 3000 ORAC units, the fruit side has 10 different possibilities while the vegetable side only has 5.

Second, the Brazilian Açai berry from South America has been touted by many sources as the number one super food.  As you can see by its ORAC value, it is 3 times greater than the nearest fruit (prunes) and 10 times greater than the nearest vegetable (kale).  This means that a small concentrated amount of açai will go a long way in fighting free radical damage.

Third, in general the deeper the pigment of the fruit or vegetable, the higher its ORAC rating! 

Forth, increasing your consumption of the high ORAC-value fruits and vegetables will allow you to reduce the number of servings you will need to protect yourself from free radical damage.  For example, if I wanted to get 3,000 ORAC units into my body, I would need to consume 14 apples versus a little more than a half of cup of blueberries or 1 cup of strawberries.

By learning how to use this chart you can effectively reduce the number of servings of fruits and vegetables per day.  You can also substantially increase the number of antioxidants which provides greater protection from free radical damage; considered by many to be one of the leading causes of aging and degenerative diseases.

I used this table to design a delicious and nutritious fruit smoothie that provides 4,000 ORAC units all in one serving.  Click on The ORAC Shake to view this video!

I also used this table to combine fruits and vegetables into a powerful and delicious lunch or dinner salad that provides 4,000 ORAC units all in one serving.  Click on The ORAC Salad to view this video!

Special Contest!
Help us offer additional high ORAC value meals to our readers.  Use The ORAC Rating Table to design fruit smoothies or lunch and dinner meals that have an ORAC value of 3,000 or more.  If your meal design passes the taste test we’ll give you credit in our newsletter and send you a “GOT ORAC!” t-shirt.  

Just click here to email your recipe to Dan with the subject line “ORAC Meal!”

Until next time, may we both age youthfully!

Synergistically yours,

P.S.   As a convenience, I’ve also included links to the ORAC videos and articles below:

The Power of ORAC!  (Video)

The ORAC Shake!  (Video)

The ORAC Salad!  (Video)

A Primer on ORAC Value!

A Primer on Brazilian Açai Health Benefits and Nutrition!

A Primer on Spinach Nutrition!

A Primer on Blueberry Nutrition

A Primer on Strawberry Nutrition

An ORAC Smoothie Can Energize Your Body!

 

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