Antioxidants play an important role in maintaining our health by protecting cells from damage caused by free radicals.
Free radicals are formed in our bodies for various reasons:
- as a result of metabolism;
- due to environmental pollution;
- under the influence of ultraviolet radiation;
- due to poor nutrition.
With age, the level of free radicals increases, which can lead to oxidative stress and various diseases, including:
- cardiovascular diseases;
- diabetes;
- certain types of cancer.
Antioxidants found in food can neutralize free radicals, thereby reducing the risk of developing these diseases.
ORAC Antioxidant Index (Oxygen Radical Absorbance Capacity)
There are many types of antioxidants. For example:
- vitamins C and E, beta-carotene;
- minerals such as selenium and zinc;
- plant polyphenols, anthocyanins, and flavonoids.
The ORAC antioxidant index allows us to assess the level of antioxidant activity of various products, regardless of the specific types of antioxidants they contain.
Thanks to this, we can choose the most beneficial products for our daily diet.
Each product is assigned a specific positive whole number that characterizes the amount of antioxidants in 100 grams of the product. The higher this number, the more antioxidants are in the product.
It is believed that to maintain the antioxidant protection of the body, it is necessary to consume at least 5000 ORAC units per day. This value suggests that the total amount of ORAC for all consumed products throughout the day should reach or exceed this threshold.
TOP products with the highest antioxidant index
The higher the ORAC index of a product, the less of that product you need to eat to reach the minimum of 5000 units per day.
The highest ORAC index, exceeding 100,000, is found in the following products:
Supplements and Dietary Supplements
Gum arabic. Source of soluble fiber that promotes digestion and supports gut health. Unique in its ability to stabilize blood sugar levels and lower cholesterol levels.
Drinks
Chaga. A source of powerful antioxidants and beta-glucans, it contributes to strengthening the immune system and reducing inflammation. Unique for its high melanin content, it supports skin health.
Spices and seasonings
Sumac. A source of antioxidants and vitamin C, it has anti-inflammatory properties. Unique for its sweet and sour taste, it can improve digestion and support heart health.
Spices and seasoningsSuperfood
Carnation. A source of powerful antioxidants and anti-inflammatory compounds, clove has analgesic properties and supports digestive health due to its high eugenol content.
Spices and seasoningsSweet
Cassia. A source of antioxidants and anti-inflammatory compounds, cassia helps improve metabolism and maintain blood sugar levels, making it a valuable addition to the diet.
Spices and seasoningsSweetSuperfood
Cinnamon. Source of antioxidants and anti-inflammatory compounds, possesses unique properties that help regulate blood sugar levels and improve metabolism.
Supplements and Dietary Supplements
Amla (Indian gooseberry). A source of vitamin C with powerful antioxidant properties, amla helps strengthen the immune system and improve skin condition. It is unique for its high content of polyphenols that support heart health.
Spices and seasoningsSweetSuperfood
Oregano. A source of powerful antioxidants and anti-inflammatory compounds, oregano is unique for its high content of carvacrol, which supports the immune system and promotes better digestion.
Spices and seasoningsSuperfood
Rosemary. A source of powerful antioxidants, rosemary has anti-inflammatory properties and supports cognitive functions. Its unique compounds promote digestion and strengthen the immune system.
Spices and seasoningsSuperfood
Turmeric. The source of curcumin, a powerful antioxidant with anti-inflammatory properties that helps improve brain function and supports joint health. It is unique in its ability to enhance the bioavailability of other nutrients.
All these products are spices or dietary supplements. Nevertheless, you can easily obtain 5000 ORAC units from them. To do this, it is enough to consume one of these products in the following amounts:
- 0.5 tsp. sumac;
- 3/4 tsp. cinnamon (specifically cinnamon, not cassia);
- 2 g of cloves, which is equivalent to 10-20 sticks;
- about 2 tsp. of turmeric or moringa;
- 4 tsp. of thyme;
- 1.5 tsp. of acai powder.
Thus, the easiest way to obtain 5000 ORAC is from spices such as sumac and cinnamon. However, it is also not difficult to obtain them from turmeric, moringa, and acai powder.
Even better is to combine these spices. After all, each of them has unique antioxidant and anti-inflammatory properties that are important on a keto diet.
Products with a high antioxidant index
The other spices, as well as some other products, have an index in the range from 40,000 to 100,000. This is also a very high level. Such products include:
Spices and seasonings
Allspice. Source of powerful antioxidants and essential oils with anti-inflammatory properties. Unique for its high content of myristicin, which helps improve digestion and mood.
Berries
Juniper berry. Source of antioxidants and phytonutrients with anti-inflammatory properties. Unique in its ability to support urinary tract health and improve digestion.
DrinksSuperfood
Rosehip. A source of vitamin C that significantly exceeds its content in citrus fruits possesses powerful antioxidant properties and supports the immune system, improving overall health.
Spices and seasonings
Dill seeds. Source of antioxidants and essential oils, dill seeds have anti-inflammatory properties and promote better digestion. They are unique for their high content of vitamin C and minerals.
Desserts and SweetenersSuperfood
Cocoa powder. A source of powerful antioxidants, such as flavonoids, that support the cardiovascular system and improve mood. Unique for its high content of magnesium and iron, which contribute to energy metabolism.
Desserts and SweetenersSuperfood
Grated cocoa. Source of powerful antioxidants that support the cardiovascular system and improve mood. Contains flavonoids that promote better circulation and reduce inflammation.
Spices and seasonings
Khmeli-suneli. A source of antioxidants and anti-inflammatory compounds, khmeli-suneli contributes to improved digestion and metabolism, and also possesses unique aromatic properties that enhance the flavor of dishes.
Spices and seasonings
Italian herbs. Source of antioxidants and phytonutrients that promote digestion and strengthen the immune system. Unique for their anti-inflammatory properties and ability to enhance the flavor of dishes without adding salt.
Spices and seasonings
Herbs de Provence. A source of antioxidants and anti-inflammatory compounds, Provençal herbs improve digestion and support cardiovascular health due to their high essential oil content.
Spices and seasoningsSuperfood
Dried parsley. A source of antioxidants and vitamins A, C, and K, dried parsley supports the immune system and bone health. It has anti-inflammatory properties and improves digestion.
Spices and seasonings
Dried dill. Source of antioxidants and vitamins, especially vitamin K, which supports bone and cardiovascular health. Dill also has anti-inflammatory properties and improves digestion.
Spices and seasonings
Nutmeg. A source of powerful antioxidants and anti-inflammatory compounds, nutmeg aids digestion and has a calming effect, making it valuable for the nervous system.
Spices and seasonings
Dried basil. A source of antioxidants with anti-inflammatory properties that aids digestion. Unique for its high content of essential oils, which gives it a bright aroma and flavor.
Spices and seasoningsSuperfood
Fenugreek. Source of phytoestrogens and antioxidants, fenugreek helps improve metabolism and supports blood sugar levels. Unique for its high content of galactagogues, which is beneficial for lactation.
Spices and seasoningsSuperfood
Cumin. A source of antioxidants and anti-inflammatory compounds, cumin helps improve digestion and may support blood sugar levels due to its unique essential oils.
Spices and seasonings
Caraway. Source of antioxidants and essential oils with anti-inflammatory properties. Unique in its ability to improve digestion and support respiratory health.
Spices and seasonings
Bay leaf. Source of antioxidants and essential oils with anti-inflammatory properties. Unique for its high content of B vitamins and minerals such as calcium and iron, which contribute to improved metabolism.
Supplements and Dietary SupplementsSuperfood
Grapefruit seed extract. A source of powerful antioxidants, grapefruit seed extract has antimicrobial properties and helps strengthen the immune system, making it a valuable addition to the diet.
Spices and seasonings
Curry. The source of curcumin, which possesses powerful anti-inflammatory and antioxidant properties, is unique due to its ability to improve digestion and support heart health.
Spices and seasonings
Onion powder. Source of antioxidants and sulfur-containing compounds that promote detoxification and strengthen the immune system. Unique for its high content of flavonoids that support cardiovascular health.
Among these products, it is easiest to obtain 5000 ORAC from:
- 6 grams of rose hips (15 berries);
- 4 tsp. of cocoa powder.
As for the spices themselves, you would have to consume at least 4 teaspoons. This is quite problematic for these spices.
TOP products with an antioxidant index of less than 40,000
Common products that are not spices have a much lower ORAC level.
Spices. Although there are also spices whose antioxidant index does not exceed 40,000. Let’s first look at the TOP-10 such spices:
Spices and seasonings
White pepper. The source of capsaicin, which has anti-inflammatory properties, white pepper is also rich in antioxidants that promote digestion and metabolism.
Spices and seasoningsSpicy
Black pepper. The source of piperine, which enhances the bioavailability of other nutrients and has anti-inflammatory properties. It is unique in its ability to improve digestion and metabolism.
Spices and seasonings
Mustard seeds. A source of powerful antioxidants and anti-inflammatory compounds, mustard seeds support heart and digestive health, and also possess unique properties that aid in detoxification.
Spices and seasoningsSuperfood
Ground ginger. A source of powerful antioxidants and anti-inflammatory compounds, ground ginger helps improve digestion and strengthens the immune system, and may also alleviate symptoms of nausea.
Spices and seasoningsSuperfood
Cardamom. A source of antioxidants and anti-inflammatory compounds, cardamom helps improve digestion and has antimicrobial properties, making it valuable for maintaining health.
Spices and seasoningsSpicy
Pepper mix. Source of powerful antioxidants and capsaicin, which helps improve metabolism and reduce inflammatory processes. Unique in its ability to enhance the flavor of dishes and increase nutrient absorption.
Spices and seasonings
Tandoori masala. A source of antioxidants and anti-inflammatory compounds, such as curcumin and clove, contributes to improved digestion and metabolism, as well as supports the immune system.
Spices and seasonings
Garam masala. Source of antioxidants and anti-inflammatory compounds, garam masala supports digestive health and improves metabolism due to its unique blend of spices.
Spices and seasonings
Paprika. Source of capsaicin, which has anti-inflammatory properties and helps improve metabolism. Also contains antioxidants that support heart and immune system health.
Spices and seasoningsSpicySuperfood
Chile. Source of capsaicin, which has powerful anti-inflammatory properties and promotes metabolism acceleration. Increases thermogenesis and may help in appetite control.
To obtain 5,000 ORAC from these spices, you would have to consume at least 10 tsp. of the spice. This is already comparable to an unachievable mission.
Nuts and seeds. Many nuts and seeds also have a relatively high antioxidant index. Let’s look at the TOP-10 separately for nuts, seeds, and their derivatives:
Nuts and SeedsSuperfood
Flaxseed flour. Source of omega-3 fatty acids and fiber, flaxseed flour helps improve digestion and lower cholesterol levels. Unique for its high content of lignans, which have antioxidant properties.
Nuts and SeedsSuperfood
Pecan. A source of healthy fats and antioxidants, pecans support heart health and help reduce inflammation. Unique for their high content of vitamin E and zinc, they contribute to strengthening the immune system.
Nuts and SeedsSuperfood
Walnuts. Source of omega-3 fatty acids and antioxidants, unique for its high content of alpha-linolenic acid, which contributes to improved cardiovascular health and cognitive function.
Nuts and SeedsSuperfood
Poppy seeds. Source of omega-3 and omega-6 fatty acids, poppy seeds are unique in their high content of calcium and magnesium, which contributes to strengthening bones and improving the functioning of the nervous system.
Nuts and SeedsSuperfood
Chia seeds. Source of omega-3 fatty acids, fiber, and antioxidants. Unique in their ability to absorb water, forming a gel that promotes satiety and improves digestion.
Nuts and SeedsSuperfood
Hazelnut paste. A source of healthy fats, B vitamins, and antioxidants, it is unique in its high content of magnesium and copper, which contribute to improved metabolism and support the nervous system.
Nuts and SeedsSuperfood
Hazelnut. A source of monounsaturated fats, vitamin E, and antioxidants, hazelnuts support heart health and improve cholesterol levels. Unique for its high content of magnesium and copper, which promote metabolism.
Nuts and SeedsSuperfood
Hemp seeds. A source of complete protein with a high content of all nine essential amino acids, as well as omega-3 and omega-6 fatty acids in an optimal ratio, which supports heart and brain health.
Nuts and SeedsSuperfood
Pistachios. Source of antioxidants such as vitamin E and polyphenols that help protect cells from oxidative stress. Unique for their high content of plant sterols that support cardiovascular health.
Nuts and SeedsSuperfood
Pistachio urbech. Source of healthy fats and antioxidants, rich in B vitamins and minerals such as magnesium and potassium. Unique for its high fiber content, which promotes improved digestion.
From them, you can obtain 5,000 ORAC by eating:
- 30 grams of pecans;
- 40 grams of walnuts;
- 50 grams of hazelnuts, poppy seeds, or chia seeds;
- 30 grams of flaxseeds (a third of a loaf of flaxseed bread).
Berries. It would also be interesting to take a look at the TOP-10 among berries. Which of them contain the most antioxidants:
BerriesSuperfood
Sea buckthorn. Source of vitamin C, omega-7, and antioxidants with anti-inflammatory properties. Unique in supporting skin health and improving metabolism.
BerriesSuperfood
Black chokeberry. A source of powerful antioxidants, especially anthocyanins, which support cardiovascular health and have anti-inflammatory properties. Strengthens the immune system and improves metabolism.
BerriesSuperfood
Acai. A source of powerful antioxidants, especially anthocyanins, that support heart health and improve circulation. Unique for its high content of fiber and healthy fats that promote metabolism.
Berries
Elderberry. A source of powerful antioxidants, including anthocyanins, which support the immune system and have anti-inflammatory properties. Unique for its high content of vitamin C and fiber.
Berries
Honeysuckle. A source of powerful antioxidants with anti-inflammatory properties. Unique for its high content of vitamin C and anthocyanins, which help strengthen the immune system and improve metabolism.
BerriesSuperfood
Cranberry. A source of powerful antioxidants, cranberry supports urinary tract health and has anti-inflammatory properties. It is unique for its high content of vitamin C and phytonutrients.
BerriesSuperfood
Cornelian cherry. A source of powerful antioxidants, cornelian cherry supports cardiovascular health and has anti-inflammatory properties. It is unique for its high content of vitamin C and polyphenols.
Berries
Viburnum. Source of vitamins C and K, as well as antioxidants with anti-inflammatory properties. Unique in its ability to support cardiovascular health and enhance immunity.
BerriesSuperfood
Lingonberry. A source of powerful antioxidants, including proanthocyanidins, that support urinary tract health. Unique for its high content of vitamin C and fiber, which contribute to immune protection.
BerriesSuperfood
Black currant. Source of anthocyanins with powerful antioxidant properties that support cardiovascular health and improve vision. Unique for its high content of vitamin C and fiber.
5,000 ORAC can be obtained by eating:
- 25 g of sea buckthorn;
- 35 g of black chokeberry or acai berries;
- 55-60 g of cranberry, cornel, lingonberry, or black currant;
- 100 g of blueberries or blackberries.
Other products. As for other products not belonging to the previously mentioned categories, the TOP-10 among them looks like this:
Vegetables and Mushrooms
Galangal. A source of antioxidants and anti-inflammatory compounds, galangal helps improve digestion and has antimicrobial properties, making it a valuable addition to the diet.
Greens
Fresh sage. A source of antioxidants and anti-inflammatory compounds, sage helps improve digestion and supports brain health due to its neuroprotective properties.
Greens
Fresh thyme (thymus). A source of antioxidants and anti-inflammatory compounds, thyme supports the immune system and improves digestion. It is unique for its high content of vitamin K and essential oils that promote respiratory health.
Greens
Fresh rosemary. A source of powerful antioxidants, rosemary has anti-inflammatory properties and supports cognitive functions. It is unique for its high content of carnosolic acid, which aids in digestion.
Grains and Legumes
Black rice. A source of antioxidants, especially anthocyanins, that support heart health and reduce inflammation. Unique for its high content of fiber and minerals that aid digestion and metabolism.
Desserts and SweetenersSuperfood
85% chocolate. A source of powerful antioxidants that support heart and brain health. Unique for its high content of flavonoids that promote improved circulation and reduced inflammatory processes.
Vegetables and MushroomsSuperfood
Chili pepper. Source of capsaicin, which has powerful anti-inflammatory and analgesic properties. It accelerates metabolism and aids in weight loss by improving blood circulation.
Fruits
Mangosteen. A source of powerful antioxidants, including xanthones, which help reduce inflammation and support the immune system. Unique for its high content of vitamins and minerals that promote overall health.
Greens
Microgreens. A source of concentrated vitamins, minerals, and antioxidants, microgreens help improve digestion and strengthen the immune system. They are unique for their high concentration of phytonutrients that support cell health.
Greens
Capers. A source of antioxidants and phytonutrients, capers have anti-inflammatory properties and may support cardiovascular health due to their high vitamin K content.
For example, to obtain 5000 ORAC from these products, you need to eat:
- 25 grams of chocolate;
- 40-50 grams of mint, dandelion leaves, artichoke, or capers.
