ORAC value

What is ORAC?
A method to express the antioxidant value of food is the ORAC value. ORAC stands for Oxygen Radical Absorbance Capacity. This is the potential power and ability to neutralize free radical activity and damage. Antioxidants help the body deal with free radicals before they can do damage to the organs. It is therefore important to ensure a daily supply in your diet.

What is an antioxidant and what does it do?
To understand what the ORAC value exactly means, it is important to know what an antioxidant is. An antioxidant is a molecule capable of inhibiting or preventing the oxidation of other molecules. Oxidation is a chemical reaction that transforms electrons from a substance to an oxidizing substance. These oxidation reactions release free radicals. E.g. An apple with a bite out will turn brown quickly. This means that the oxidation process has started because oxygen has now been added. If we drip a little lemon juice over the apple, it will take much longer for the apple to turn brown. The lemon is the antioxidant. (Against “rusting”)

What is a free radical and what does it do?
Free radicals are the so-called by-products of normal metabolism. When converting proteins, during cell division, when producing energy, in short, during all processes necessary to keep the body going, oxygen is consumed and free radicals are released to a greater or lesser extent. You can see these free radicals as relatively unavoidable. A free radical is an atom or molecule with an unused binding capacity. You can see those unused binding options as a kind of hooks that like to grab onto something. They damage other molecules by pulling electrons from them with their hooks. Free radicals are therefore also called biochemical terrorists. Dirty Harry's.

Bad environment and unhealthy lifestyle
Another cause of the formation of free radicals is our environment: radiation, air pollution, medicines, pesticides left on food, strenuous exercise, alcohol consumption, stress, heavy metals and so on. When processing and dealing with all these influences, the body (as a by-product) also produces free radicals. You can see these free radicals as relatively avoidable; after all, you don't have to consume large amounts of alcohol and you can also eat organic potatoes.

The anti-oxidative system
Fortunately, the body has a very effective system to catch the free radicals and render them harmless: the anti-oxidative system. This system performs its work with the help of antioxidants. Part of these antioxidants can be made by the body itself, but part must definitely come from the diet. It is here where the ORAC value table can be a guideline in your food choices. After all, you want to get rid of those free radicals as quickly as possible?

How much ORAC value do you need.
You should “get” about 3500 ORAC value per day. The more you ingest, the less the body will oxidize. (rusting)

And synthetic vitamins, what is the ORAC value of that?
A synthetic vitamin is counterfeit, so it cannot oxidize like a natural vitamin can. So the ORAC value is 0. 

Bright colors, lots of antioxidants
A ′′ good ′′ orthomolecular therapist always says: ′′ make sure you get all the colors ′′ Why? Food with bright colors (pigments) in particular contains a lot of antioxidants. Above 150,000 there are cloves, cinnamon, turmeric and oregano. Furthermore, nuts, herbs, berries and cocoa in particular have very high values. Take advantage of this: use as many fresh herbs as possible in your meals.

The list below is therefore another way to look at this via the radical oxygen uptake capacity.

Product

ORAC value per 100 grams

Agave (dried)

7.274

Pineapple

385

Apples (dried)

6.681

Apples – Fuji

2.589

Apples – Gala

2.828

Appels – Golden Delicious

2.670

Appels – Granny Smith

3.898

Appels – Red Delicious

2.936

Apricots

1.115

Artichoke (cooked)

9.416

Asparagus

2.150

Eggplant, raw

933

Eggplant, cooked

245

Avocado

1.933

Vacant

879

Basil (fresh)

4.805

Basil (dried)

67.556

Beans, black, raw

8.040

Beans, kidney, raw

8.459

Beans, lima, raw

243

Beets, Red, raw

1.767

Berries, black

5.347

Berries, blue

6.552

Celery, raw

497

Cauliflower, raw

829

Cauliflower, cooked

620

Bread, rye bread

1.963

Bread, 7 grains

1.421

Broccoli, raw

1362

Broccoli, cooked

2.386

Cocoa powder, unsweetened

80.933

Cashew nuts

1.948

Chili powder

23.636

Chocolate, pure

20.823

Lemon juice

1.225

Cranberries, raw

9.584

Dates, Medjool

3.895

Raspberries

4.882

Turmeric

159.277

Ginger, raw

14.840

Grapefruit

1.548

Cherries

3.365

Kiwi

882

Kiwi, gold

1.210

Cinnamon

267.536

Garlic, raw

5.346

Garlic powder

6.665

Cucumber

214

Coriander, raw

5141

Clove

314.446

Gooseberries

3.277

Lentils, raw

7.282

Mandarins

1.620

Mango

1.002

Nuts, para

1.419

Noten, macademia

1.695

Nuts, almonds

4.454

Nuts, pistachio

7.983

Nuts, hazelnuts

9.645

Nuts, walnuts

13.541

Notes, pecan

17.940

Olive oil

1.150

Oregano, vers

13.970

Oregano powder

200.129

Paprika powder

17.919

Peer

1.814

Peppermint, fresh

13.978

Peppers, green

615

Peppers, orange

984

Peppers, red

847

Pepper, black, powder

27.618

Peanuts, raw

3.166

Plums, dried

6.552

Red wine

3.873

Raisins

3.037

Sinasappels, navels

1.819

Lettuce, iceberg

438

Lettuce, red

2.380

Lettuce, green

1.447

Sorghum, bran (negate)

100.800

Thyme, fresh

27.426

Tomato, fresh

546

Onions, raw

1.034

Onions, red, raw

1.521

Figs

3.383

Elderberries

14.697

Wine, red

3.873

Wine, white

392

Carrots baby, raw

436

Carrots, cooked

317

Carrots, raw

666

(Sources: www.ayu.nl , USDA government (Unfortunately the page has been removed))

Sign up now for the monthly newsletter! Stay up to date with news , ideas, recipes and much more!
As a gift… a free ebook!

Send a WhatsApp message