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ORAC
Oxygen Radical Absorbence Capacity
Exciting
NEW RESEARCH Regarding the Antioxidant Power of Foods & Nutritional
Supplements
What is ORAC?
ORAC (Oxygen Radical Absorbance Capacity) is an exciting and
revolutionary new test tube analysis that 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 test is performed using Trolox (a water-soluble
analog of Vitamin E) as a standard to determine the Trolox Equivalent (TE).
The ORAC value is then calculated from the Trolox Equivalent and
expressed as ORAC units or value. The higher the ORAC value
the greater the "Antioxidant Power."
Why is ORAC value so Important?
We have all heard about the benefits of consuming antioxidants in our food
and nutritional supplements. Virtually everyone on the planet has heard
about unstable compounds called "oxygen free radicals."
According to Jean Carper, the best-selling Author of Miracle Cures, Stop
the Aging Now! and Food - Your Miracle Medicine, "Loads of oxygen
free radical thugs can get out of control, corrupting cells™ genetic
DNA, ripping their membranes, eroding their normal functioning, and sometimes
destroying them."1 She further states, "In general, they
(oxygen free radicals) are the dark forces that attack fatty cell membranes,
creating permanent cellular damage that accumulates over time, leading to
accelerated aging and virtually every chronic disease imaginable, including
heart disease, cancer, diabetes, arthritis and degenerative brain problems."2
What do these oxygen free radicals attack?
Every cell in the body is subject to attack. Oxygen free radicals cannot
be avoided altogether. "Every instance of your existence is an elegant
dance of life and death between free radicals and antioxidants." 3
They are generated when you breathe, or burn calories and glucose during
normal metabolism. 4 They get into your body through cigarette smoke, air
pollution and toxic chemicals in the air and water. They are carried into
your cells in food, notably fatty foods. "Our brain generates more
free radicals than other bodily tissue, because it uses so much oxygen and
is the fattest organ in the body." 5
Oxygen reacts with fat molecules in ways that generate free radicals, a
process called oxidation which leaves fat oxidized or rancid.
Even worse, oxidized fat cripples the functions of the mitochondria (energy
factors of cells), prompting a cascade of events that can cause cell death.
6
Why must we be concerned?
When oxygen free radicals get the upper hand over antioxidant activity,
the result is an imbalance known in scientific jargon as "Oxidative
Stress." 7 This simply means that the free radical thugs can overpower
our antioxidant potential and beat up in the cells of our body. Unfortunately,
as we age, our body tends to produce more free radicals and fewer antioxidants,
potentially leading toward mental and physical decline. According
to some experts, this antioxidant production slowdown begins around the
age of twenty five. 8 This has lead many to believe that it is especially
imperative to take in more antioxidants as you get older in order to maintain
a more youthful balance.
Are all antioxidants the same?
Absolutely not! Antioxidants vary in their ability to combat free radicals.
The stronger and more efficient they are, the greater their so called "Antioxidant
Capacity of Power". However, it was not until researchers at
Tufts University in Boston developed a method of analyzing each food for
its antioxidant capacity that anyone knew the real benefit of taking antioxidants.
Then another USDA scientist, Dr. Guohau (Howard) Cao, blended some samples
of specified foods and used the pulp and extract to reveal the food's "total
antioxidant capacity or power." The procedure is now referred to ORAC
(Oxygen Radical Absorbence Capacity).
After testing each food, an ORAC source or value is assigned which signifies
how well nature endowed that food with overall power to neutralize cell-damaging
free radicals.
Not surprising, this testing procedure has revealed that the highest antioxidant
sources are fruits, followed by vegetables. Yet most people are not consuming
the recommended five daily servings.
No longer do we just consider the individual components a food has, such
as how much beta-carotene or lycopene or anthocyanins they contain. What
really counts is the "total antioxidant capacity."
What are the top "antioxidant powerhouses" inspired by nature?
One Group of these powerhouses are the so called carotenoids,
such as beta-carotene, alpha carotene, lycopenes, lutein and zeaxanthin.
There is another family of antioxidants known as flavonoids. Both of these
families seem to be concentrated in deeply colored fruits and vegetables.
Teas and red wine contain a group of phyto-chemicals called proanthrocyanidins
and polyphenols like Resveratrol.
We now know that the total antioxidant capacity of food is far greater than
the sum of these individual components. Certain fruits and vegetables contain
a complex assortment of countless antioxidants that interact and potentate
each other, pushing their "Antioxidant Powers" far
above their mere additive value.
How do we know the ORAC value of these "Powerhouse" fruits
and vegetables?
If you ask people in general, "What do you think is the most powerful
food in free radical absorbency capacity?", you will get all kinds
of answers. Some will say broccoli, carrots, cauliflower and possibly spinach.
That is because we have heard they are good for us, and while this is true
in many respects, it is not necessarily true in terms of "total
antioxidant capacity or power."
Also surprising, it is not always fresh foods that have the greatest "antioxidant
power." For example, the new ORAC test shows that a fresh
plum has an ORAC value of 9.49 (per gram), compared to a dried plum
(prune) with an ORAC value of 57.7 (per gram). 9 Another surprising
example is the antioxidant power of grapes. Fresh grapes have an ORAC
value of 4.46 (per gram) versus dried grapes (raisins) which have an
ORAC value of 28.3 (per gram). 10 Why? Drying removes the
water and concentrates their antioxidants.
Does this mean we are only to eat dried foods?
Of course this is not true. We consume foods not only for their antioxidant
value, but for their nutritive value as well, which makes our bodies function
properly. At the same time, we must not ignore the other values of food
such as its "free radical absorbency capacity" or "antioxidant
power". Most of us do not want to just feel good for the moment,
we want the moment to last. We are all interested in anti-aging, like extension
and quality of life. By learning of a foods ORAC value we may be
one step closer to the "fountain of youth".
How Much ORAC Value Do We Need?
According to research conducted by Drs. Ronald Prior and Guahau Cao, we
need about 3,000 to 5,000 ORAC units per day to have a significant
impact on plasma and tissue antioxidant capacity. 11 What is shocking is
that most Americans are taking in about 1200 ORAC units daily. According
to the USDA estimate, these units come primarily from an average consumption
of three fruit and vegetables per day. 12 This means the average person
is short between 1800 and 3800 ORAC units each day. 13
What about those people who are not eating their fruits and vegetables
daily?
Of course the ORAC value also depends on which fruits and vegetables you
choose. Maybe you are eating five servings, but they could be fruits and
vegetables with a low ORAC value.
How can you be sure you are getting 3,000 to 5,000 ORAC units every day
in your food?
The following chart shows the ORAC value of over fifty foods and the ORAC
value of some of New Spirit Naturals' nutritional products and supplements.
New Spirit Naturals is leading the way in advancing the ORAC science.
|
SUPER
ANTIOXIDANT FRUITS AND VEGETABLES
|
|||
|
Fruit
or Vegetable
|
ORAC
VALUE Per 5 grams
|
Serving
Size
|
ORAC
VALUE Per Serving
|
|
Prunes
|
288.50
|
1
pitted prune
|
462
|
|
Raisins
|
141.50
|
¼
cup
|
1019
|
|
Blueberries
|
111.70
|
½
cup
|
1620
|
|
Blackberries
|
101.80
|
½
cup
|
1466
|
|
Garlic
|
96.95
|
1
clove
|
58
|
|
Kale
|
88.50
|
½
cup cooked
|
1150
|
|
Cranberries
|
87.50
|
½
cup
|
831
|
|
Strawberries
|
76.80
|
½
cup
|
831
|
|
Spinach
(Raw)
|
60.50
|
1
cup
|
678
|
|
Raspberry
|
61.35
|
½
cup
|
755
|
|
Brussels
Sprouts
|
<1.0
|
1
Sprout
|
206
|
|
Plum
|
47.45
|
1
Plum
|
626
|
|
Alfalfa
Sprouts
|
46.55
|
1
cup
|
307
|
|
Spinach
(Steamed)
|
45.45
|
½
cup cooked
|
1089
|
|
Broccoli
Florets
|
44.40
|
½
cup cooked
|
817
|
|
Beets
|
42.05
|
½
cup cooked
|
715
|
|
Avocado
|
39.10
|
½
Florida
|
149
|
|
Orange
|
37.50
|
1
Orange
|
982
|
|
Grape
(Red)
|
36.95
|
10
Grapes
|
177
|
|
Pepper
(Red)
|
36.55
|
1
Med. Pepper
|
540
|
|
Cherry
|
33.50
|
10
Cherries
|
455
|
|
Kiwifruit
|
30.25
|
1
Fruit
|
458
|
|
Beans
(Baked)
|
25.15
|
½ cup
|
640
|
|
Grapefruit
(Pink)
|
24.15
|
½
Fruit
|
580
|
|
Beans
(Kidney)
|
23
|
½
cup cooked
|
400
|
|
Onion
|
22.45
|
½
cup chopped
|
360
|
|
Grapes
(White)
|
22.30
|
10
Grapes
|
107
|
|
Corn
|
20.10
|
½
cup cooked
|
330
|
|
Eggplant
|
19.3
|
½
cup cooked
|
185
|
|
Cauliflower
|
18.85
|
½
cup cooked
|
234
|
|
Cauliflower
|
18.85
|
½
cup raw
|
188
|
|
Peas
(Frozen)
|
18.20
|
½
cup cooked
|
291
|
|
Potatoes
|
15.65
|
½
cup cooked
|
244
|
|
Potatoes
(Sweet)
|
15.05
|
½
cup cooked
|
301
|
|
Cabbage
|
14.90
|
½
cup raw
|
105
|
|
Leaf
Lettuce
|
13.10
|
10
Leaves
|
200
|
|
Cantaloupe
|
12.60
|
½
Melon
|
670
|
|
Banana
|
11.05
|
1
Banana
|
252
|
|
Apple
|
10.9
|
1
Med. Apple
|
300
|
|
Tofu
|
10.65
|
½
cup
|
195
|
|
Carrots
|
10.35
|
½
cup raw
|
115
|
|
Carrots
|
10.35
|
½
cup cooked
|
160
|
|
Beans
(String) cooked
|
10.05
|
½
cup
|
125
|
|
Tomato
|
9.45
|
1
Medium
|
233
|
|
Zucchini
|
8.80
|
½
cup raw
|
115
|
|
Apricots
|
8.20
|
3
Raw
|
175
|
|
Peach
|
7.9
|
1
Medium
|
137
|
|
Squash
(Yellow)
|
7.5
|
½
cup cooked
|
183
|
|
Beans
(Lima)
|
6.80
|
½
cup
|
115
|
|
Lettuce
(Iceberg)
|
5.80
|
5
Large Leaves
|
116
|
|
Pear
|
6.70
|
1
Medium
|
222
|
|
Watermelon
|
5.20
|
1/16
th 10l6 diam.
|
501
|
|
Melon
(Honeydew)
|
4.85
|
1/10
Melon
|
125
|
|
Celery
|
3.05
|
½
cup diced
|
60
|
|
Cucumber
|
2.70
|
½
cup slices
|
28
|
Source: Your Miracle Brain, Jean Carper, Harper Collins Publisher
2000 p. 152 -153.
|
New
Spirit Naturals™ ORAC Tested Nutritional Supplements
|
||
|
Product |
Serving
Size
|
ORAC
VALUE
|
|
ORAC Plus † Fruit Powder |
5
grams
|
3730
|
|
Green Magic Powder |
3
Grams
|
1040
|
|
Vita Balance 2000 |
3
Tablets
|
2445
|
|
Magnum C |
1
Tablet
|
1105
|
|
Ultra Clear 20 |
1
Capsule
|
325
|
|
Mega Pro |
1
Capsule
|
313
|
|
Golden Ginkgo Biloba |
1
Capsule
|
363
|
|
Vitamin E+ |
1
Softgel
|
125.36
|
What
other people are saying, ORAC and antioxidants.
Doctors Prior and Cao say, "How much it takes to elevate antioxidant
activity and how high you can drive it up depends on individual makeup".
14 Dr. Cao explains, "each person has a distinctive internal antioxidant
defense system, and how much you can improve it by eating more fruits and
vegetables depends on your unique biology. He further explains that if your
antioxidant defenses are low, you may get a bigger burst than someone with
an existing high antioxidant capacity. Each body regulates antioxidant defense,
depending on a multitude of factors including genes." 15
Since we may not be sure of our exact internal mechanisms it behooves one
to consume at least 3,000 to 5,000 ORAC units per day just to be
certain that you reduce as much a free radical damage as possible to your
body's cellular structure.
"Dried fruits are an efficient way to get antioxidants into your
body."
Jean Carper
"Most Americans should eat more than 3,500 ORAC units a day to significantly
lift the human antioxidant activity."
D. Ronald Prior, Tufts University
"Eight ounces of strawberries boosted blood antioxidants as much
as drinking two five ounce glasses of red wine." 11
"Nutritional intervention with fruits and vegetables may play an
important role in preventing the long term effects of oxidative (free radicals)
stress on brain function."
Dr. James A Joseph, Tufts University.
"Among fourteen hundred older men and women, those with the highest
blood levels of fruits and vegetable antioxidants, called carotenoids (beta-carotene,
alpha-carotenes, lutein, zeaxanthin, cryptoxanthin and lycopene) were smarter
individuals, with the highest blood carotenoids indicative, they eat the
most fruits and vegetables, scored thirty five to forty percent higher on
tests of logical reasoning and visual attention than those with the lowest
blood levels of carotenoids." 17
ISERM (French Governments Medical Research Institute)
"High blood levels of antioxidants Vitamin C and beta-carotene actually
predicted a superior memory in old age."
Dr. Walter J. Perrig Ph.D.
Swiss Researchers University of Berne
"In young people, antioxidant capacity rises dramatically in five
or six days. People over age sixty needed ten to eleven days to reach the
same heights of antioxidant capacity."
Tufts University.
"If these studies are borne out in further research, young and middle-aged
people may be able to reduce risk of diseases of aging, including senility,
simply by adding high antioxidant foods to their diets."
Floyd Horn
Administrator of the USDA's Agricultural Research Service
Beltsville, MD.
References
1 Jean Carper, Your Miracle Brain, p.141
2 Ibid., p.142.
3 Ibid., p.145.
4 Ibid., p.142.
5 Ibid.
6 Ibid., p. 142-143.
7 Ibid., p. 145-146.
8 Ibid., p. 146.
9 BioSynergy Technical Bulletin, Vol 14:9, p. 1.
10 Ibid.
11 Ibid.
12 Jean Carper, Your Miracle Brain, p. 155.
15 Ibid.
16 Ibid.
17 Ibid., p. 161-162.
Bibliography
Carper, Jean, Your Miracle Brain, New York, Harper Collins, 2000.