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The antioxidant values of foods listed are expressed in ORAC (Oxygen Radical Absorbance
Capacity) units, a unit of measurement for antioxidants developed by the National Institute
on Aging in the National Institutes of Health (NIH). How ORAC got started was by a group of
individuals with an interest in antioxidants and health who have put together information
which is backed by peer-reviewed scientific publications.
The ORAC values listed are based on the laboratory measure of ORAC, expressed in
micromoles of Trolox Equivalents per 100 grams of sample. This is important to consider
when comparing something like a ground spice to say, a raw fruit. 100 grams of ground spice
is likely to be much denser in organic compounds, and therefore have a higher ORAC value
than 100 grams of a raw fruit, which would be made up of mostly water weight.
However, you would find it difficult and possibly dangerous to ingest large quantities of
spices, so it makes sense to eat a wide variety of antioxidant-rich foods not just the ones at
the top of the list.
Sumac, bran, raw
The antioxidant value of Sumac, bran, raw described in ORAC units
is 312,400 mol TE/100g.
Cloves
The antioxidant value of Cloves described in ORAC units is: 290,283
mol TE/100g.
Cloves are the aromatic dried flower buds of a tree in the family
Myrtaceae. Cloves are native to the Maluku islands in Indonesia
and used as a spice in cuisines all over the world. Cloves are
harvested primarily in Indonesia, India, Madagascar, Zanzibar, Pakistan, and Sri Lanka.
Eugenol comprises 72-90% of the essential oil extracted from cloves, and is the compound
most responsible for the cloves aroma. Other important essential oil constituents of clove oil
include acetyl eugenol, beta-caryophyllene and vanillin, crategolic acid, tannins such as
bicornin, gallotannic acid, methyl salicylate (painkiller), the flavonoids eugenin, kaempferol,
rhamnetin, and many others.
The acai berry is the fruit of the acai palm, native to tropical
Central and South America. Freeze-dried acai powder was found to have antioxidant activity
in vitro against superoxide and peroxyl radicals, and mild activity for peroxynitrite and
hydroxyl radicals. The powder was reported to inhibit hydrogen peroxide-induced oxidation in
neutrophils, and to have a slight stimulatory effect on the reactive radical, nitric oxide.
Extracts of acai seeds were reported to have antioxidant capacity in vitro against peroxyl
radicals, similar to the antioxidant capacity of the pulp, with higher antioxidant capacity
against peroxynitrite and hydroxyl radicals. The anthocyanins of fruit likely have relevance to
antioxidant capacity only in the plants natural defensive mechanisms and in vitro. The Linus
Pauling Institute and European Food Safety Authority state that dietary anthocyanins and
other flavonoids have little or no direct antioxidant food value following digestion. Unlike
controlled test tube conditions, the fate of anthocyanins in vivo shows they are poorly
conserved (less than 5%), with most of what is absorbed existing as chemically modified
metabolites destined for rapid excretion.
Clinical research published in the Journal of Nutrition (September 2001) found that eating
about a handful of pecans each day may help lower cholesterol levels similar to what is often
seen with cholesterol-lowering medications.
Elderberries, raw
The antioxidant value of Elderberries, raw described in ORAC units
is: 14,697 mol TE/100g.
Most studies have been conducted using the highbush cultivar of blueberries (V.
corymbosum), while content of polyphenols and anthocyanins in lowbush (wild) blueberries
(V. angustifolium) exceeds values found in highbush cultivars.
Cranberries
The antioxidant value of Cranberries, raw described in ORAC
units is: 9,090 mol TE/100g.
Garlic, raw
The antioxidant value of Garlic, raw described in ORAC units
is: 5,708 mol TE/100g.
Garlic has many studies that show it helps to prevent heart disease
(including atherosclerosis, high cholesterol, and high blood
pressure) and cancer. Animal studies, and some early research studies in humans, have
suggested possible cardiovascular benefits of garlic.
A Czech study found garlic supplementation reduced accumulation of cholesterol on the
vascular walls of animals.Another study had similar results, with garlic supplementation
significantly reducing aortic plaque deposits of cholesterol-fed rabbits.