Do you use enough food with high ORAC value?
Aging is a complex biological process decreased food intake poor
food quality and a sedentary lifestyle in the growing numbers of
the population increase their risk for nutritional deficiency,
deterioration of bodily functions and developing of degenerative
diseases.
Oxidative stress is believed to be an important factor in aging
and many age-associated degenerative diseases. Dietary
antioxidants are regarded as being important in modulating
oxidative stress of aging and age-associated diseases.
Certain anti-oxidants from phyto-nutrients (fruits and
vegetables) can reverse brain damage in animals, for example
Spirulina an aquatic micro-blue green algae re-establish a
better brain function (1) while apple had a moderate effect and
cucumber a very low effect. What is important is to have a high
level of antioxidant capacity, antioxidant capacity can be
measured in the blood using a method called oxygen absorbance
capacity assay (ORAC).
The results showed that the total antioxidant capacity in serum
decreased significantly for anorexia nervosa,
AIDS-encephalopathy, amyotrophic lateral sclerosis (ALS),
AIDS-encephalopathy and diabetic polyneuropathy.
Decrease of serum antioxidant capacity in patients with anorexia
nervosa and AIDS-encephalopathy are probably due primarily to
malnutrition and secondly to insufficient antioxidant and immune
system. Certain diseases are not associated with a decrease
antioxidant capacity, for example in renal diseases, depression
syndrome and schizophrenia.
Many experts suggest high intake of fruits and vegetables to
reduce the risk of cardiovascular disease and cancer, the
leading causes of morbidity and mortality in the baby boomers
and their parents. ORAC (Oxygen Radical Absorbance Capacity) can
be utilized to test the "antioxidant power" of foods and other
chemical substances. It calculates the ability of a product or
chemical to protect against potentially damaging free radicals.
This analytical procedure measures the ability of a food,
vitamin, nutritional supplement, or other chemical to protect
against the attack by free radicals, or to act as an
"antioxidant." The higher the ORAC value, the greater the
"antioxidant power." Most of the experts agree that we need
about 3,000 to 5,000 ORAC units per day to have a significant
impact on plasma and tissue antioxidant capacity.
The average American diet is short of 2000 to 4000 ORAC units
each day. While the deficit is not felt on a short period of
time, the long term effects, in tissue damage, diminution of our
cognitive performance and nutritional related diseases is
certain, some of the diseases related to improper diets
includes, heart disease, cancer, diabetes, high blood pressure,
cataracts, macular degeneration, osteoporosis, arthritis.
Understanding the ORAC value of food products allow you to
select them based on your taste but also on what is good for
you, the following list will assist you in establishing of
keeping a high antioxidant level in your serum. To have a good
body composition you need the good nutrients, calories and the
quantity of the substances in them (minerals and vitamins) are
no longer sufficient to guide you in their benefit.
(1) Diets Enriched in Foods With High Antioxidant Activity
Reverse Age-Induced Decreases in Cerebellar Beta -Adrenergic
Function and Increases in Proinflammatory Cytokines Gemma C,
Mesches MH, Sepesi B, et al J Neurosci. 2002;22:6114-6120 (2)
Serum Antioxidant Capacity in Neurological, Psychiatric, Renal
Diseases and Cardiomyopathy Sofic E, Rustembegovic A, Kroyer G,
Cao G J Neural Transm. 2002;109:711-719 (3) Nutrition
Interventions in Aging and Age-Associated Disease Meydani M,
Meydani M Proc Nutr Soc. 2002;61:165-171
ORAC Value of Fruits and Vegetables Per gram
Alfalfa Sprouts 8 Apple 2 Apricots 1.5 Avocado 6.5 Banana 2
Beans (Kidney) 4 Beans (Lima) 1 Beans (String) 2 Beets 7
Blackberries 17 Blueberries 20 Broccoli Florets 8 Cabbage 3
Cantaloupe 2 Carrots 2 Cauliflower 3 Cherry 5 Cranberries 15
Garlic 16 Grape (Red) 6 Grapes (White) 4 Kale 15 Kiwi fruit 5
Leaf Lettuce 2 Onion 4 Orange 7 Pear 1 Peas (Frozen) 3 Plum 8
Potatoes 3 Prunes 50 Raisins 24 Raspberry 10 Spinach (Raw) 10
Strawberries 14 Tomato 2 Watermelon 1
Values may vary according to the soil, presence of pesticides
and other factors.