As you well know, antioxidants protect against the aging effects and cellular damage caused by free radicals. Well, about a year and a half ago, I read about a study that ranked the antioxidant values of commonly eaten fruits and vegetables. The analysis is called ORAC (Oxygen Radical Absorbance Capacity). In other studies, those that ate high-ORAC foods had lower biological ages as measured by memory, balance, and capillary strength.
The current recommended serving of fruits and vegetables per day translates to approximately 4,000-7,000 ORAC units per day. Here is a list of top-scoring fruits and vegetables in ORAC units (about 3½ ounces)
Fruits:
Prunes - 5570, Raisins - 2830, Blueberries - 2400, Blackberries - 2036, Strawberries - 1540, Raspberries - 1220, Plums - 949, Oranges - 750, Red grapes - 739, Cherries - 670, Kiwi fruit - 602, Grapefruit, pink - 483
Vegetables:
Kale - 1770, Spinach - 1260, Brussels sprout - 980, Alfalfa sprouts - 930, Broccoli Florets - 890, Beets - 840, Red bell pepper - 710, Onion - 450, Corn - 400, Eggplant - 390
Try using baby spinach, red bell peppers, blueberries and mandarin oranges in your next salad. Or combine raspberries and blackberries with low-fat yogurt for a healthy breakfast. Also mix together raspberries, strawberries, blueberries, blackberries and nuts (pecans or almonds). 1 serving of this antioxidant mix = hand full. Always have a serving after working out.
Who knew? The fountain of youth was always in my (and now your) refrigerator.
Friday, February 20, 2009
Fountain of Youth
As you well know, antioxidants protect against the aging effects and cellular damage caused by free radicals. Well, about a year and a half ago, I read about a study that ranked the antioxidant values of commonly eaten fruits and vegetables. The analysis is called ORAC (Oxygen Radical Absorbance Capacity). In other studies, those that ate high-ORAC foods had lower biological ages as measured by memory, balance, and capillary strength.
The current recommended serving of fruits and vegetables per day translates to approximately 4,000-7,000 ORAC units per day. Here is a list of top-scoring fruits and vegetables in ORAC units (about 3½ ounces)
Fruits:
Prunes - 5570, Raisins - 2830, Blueberries - 2400, Blackberries - 2036, Strawberries - 1540, Raspberries - 1220, Plums - 949, Oranges - 750, Red grapes - 739, Cherries - 670, Kiwi fruit - 602, Grapefruit, pink - 483
Vegetables:
Kale - 1770, Spinach - 1260, Brussels sprout - 980, Alfalfa sprouts - 930, Broccoli Florets - 890, Beets - 840, Red bell pepper - 710, Onion - 450, Corn - 400, Eggplant - 390
Try using baby spinach, red bell peppers, blueberries and mandarin oranges in your next salad. Or combine raspberries and blackberries with low-fat yogurt for a healthy breakfast. Also mix together raspberries, strawberries, blueberries, blackberries and nuts (pecans or almonds). 1 serving of this antioxidant mix = hand full. Always have a serving after working out.
Who knew? The fountain of youth was always in my (and now your) refrigerator.
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Great information Donna! I am happy to say that raisins, blueberries and strawberries are friends of mine. And the baby spinach, red bell pepppers, blueberries and mandarin oranges sound yummy! I know what I am having for lunch tomorrow! :)
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