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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,
emilia

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!

 

Return from The ORAC Rating Table! to ORAC

Return from The ORAC Rating Table! to Aging No More (Home Page)

 

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The information contained in this website and posted articles are for general information purposes only and never as a substitute for professional medical advice or medical exam. The information contained in this website and posted articles has not been evaluated by the Food and Drug Administration and should not be used to diagnose, treat, cure, or prevent any disease without the supervision of a qualified medical doctor.

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