What Are ORAC Units?
The ORAC (Oxygen Radical Absorbance Capacity) unit, ORAC value, or "ORAC score" is a method of measuring the antioxidant capacity of different foods and supplements. It was developed by scientists at the National Institutes of Health. While the exact relationship between the ORAC value of a food and its health benefit has not been established, it is believed that foods higher on the ORAC scale will more effectively neutralise free radicals.
A wide variety of foods has been tested using this methodology, with certain spices, berries and legumes rated highly. According to the free-radical theory of aging, food with high ORAC scores will slow the oxidative processes and free radical damage that can contribute to age-related degeneration and disease. However, so far there exists no physiological proof in vivo that this theory is valid. Consequently, the ORAC method, derived only in test tube experiments, cannot currently be applied to human biology.
While it is yet to be proven that high ORAC rated foods will definitely slow the ageing process, what is certain is that many of the foods with high ORAC scores contain lots of beneficial trace elements, vitamins, amino acids and proteins. And they taste good! So while science is still establishing the degree to which these superfoods will slow the ageing process and prevent disease, you can be improving your health and enjoying some great tasting foods at the same time.
The following table shows a few common foods and their ORAC scores.| Food | ORAC Score |
|---|---|
| Cloves, ground | 314,446 |
| Cinnamon, ground | 267,536 |
| Oregano, dried | 200,129 |
| Turmeric, ground | 159,277 |
| Acai berry, freeze-dried | 102,700 |
| Cocoa, dry powder, unsweetened | 80,933 |
| Cumin seed | 76,800 |
| Parsley, dried | 74,349 |
| Basil, dried | 67,553 |
| Curry powder | 48,504 |
| Sage, fresh | 32,004 |
| Mustard seed, yellow | 29,257 |
| Ginger, ground | 28,811 |
| Black pepper | 27,618 |
| Thyme, fresh | 27,426 |
| Marjoram, fresh | 27,297 |
| Goji berries | 25,300 |
| Chili powder | 23,636 |
| Chocolate, dark | 20,823 |
| Chocolate, semisweet | 18,053 |
| Pecans | 17,940 |
| Paprika | 17,919 |
| Tarragon, fresh | 15,542 |
| Ginger root, raw | 14,840 |
| Elderberries, raw | 14,697 |
| Peppermint, fresh | 13,978 |
| Oregano, fresh | 13,970 |
| Walnuts, english | 13,541 |
| Hazelnuts | 9,645 |
| Cranberries, raw | 9,584 |
| Savory, fresh | 9,465 |
| Pistachio nuts, raw | 7,983 |
| Currants, european black, raw | 7,960 |
| Plums, black diamond, with peel, raw | 7,581 |
| Chocolate, milk | 7,528 |
| Lentils, raw | 7,282 |
| Garlic powder | 6,665 |
| Artichokes, (globe or french), raw | 6,552 |
| Blueberries, raw | 6,552 |
| Prunes, uncooked | 6,552 |
| Plums, raw | 6,259 |
| Lemon balm, leaves, raw | 5,997 |
| Onion powder | 5,735 |
| Blackberries, raw | 5,347 |
| Garlic, raw | 5,346 |
| Coriander (cilantro) leaves, raw | 5,141 |
| Wine, Red (Cabernet Sauvignon) | 5,034 |
| Raspberries, raw | 4,882 |
| Basil, fresh | 4,805 |
| Almonds | 4,454 |
| Apples, Granny Smith, raw, with skin | 3,898 |
| Dates, deglet noor | 3,895 |
| Wine, Red | 3,873 |
| Strawberries, raw | 3,577 |
| Peanut butter, smooth style, with salt | 3,432 |
| Currants, red, raw | 3,387 |
| Figs, raw | 3,383 |
| Cherries, sweet, raw | 3,365 |
| Gooseberries, raw | 3,277 |
| Peanuts, all types, raw | 3,166 |
| Apples, raw, with skin | 3,082 |
| Raisins, seedless | 3,037 |
| Pears, raw | 2,941 |
| Blueberry Juice | 2,906 |
| Cardamom | 2,764 |
| Apples, raw, without skin | 2,573 |
| Dates, medjool | 2,387 |
| Broccoli, cooked, boiled, drained, without salt | 2,386 |
| Lettuce, red leaf, raw | 2,380 |
| Pomegranate Juice | 2,341 |
| Cabbage, red, raw | 2,252 |
| Radish seeds, sprouted, raw | 2,184 |
| Asparagus, raw | 2,150 |
| Sweet potato, cooked, baked in skin, without salt | 2,115 |
| Chives, raw | 2,094 |
| Guava, red-fleshed | 1,990 |
| Cashew nuts, raw | 1,948 |
| Beet greens, raw | 1,946 |
| Avocados, Hass, raw | 1,933 |
| Rocket, raw | 1,904 |
| Oranges, raw, navels | 1,819 |
| Peaches, raw | 1,814 |
| Grape Juice, red | 1,788 |
| Beets, raw | 1,767 |
| Radishes, raw | 1,736 |
| Macadamia nuts, dry roasted, without salt added | 1,695 |
| Potatoes, Russet, flesh and skin, baked | 1,680 |
| Asparagus, cooked, boiled, drained | 1,644 |
| Tangerines, (mandarin oranges), raw | 1,620 |
| Grapefruit, raw | 1,548 |
| Onions, red, raw | 1,521 |
| Spinach, raw | 1,515 |
| Alfalfa seeds, sprouted, raw | 1,510 |
| Lettuce, green leaf, raw | 1,447 |
| Lettuce, butterhead (includes boston and bibb types), raw | 1,423 |
| Brazil nuts, dried, unblanched | 1,419 |
| Broccoli, raw | 1,362 |
| Potatoes, red, flesh and skin, baked | 1,326 |
| Potatoes, russet, flesh and skin, raw | 1,322 |
| Parsley, raw | 1,301 |
| Grapes, red, raw | 1,260 |
| Tea, green, brewed | 1,253 |
| Grapefruit juice, white, raw | 1,238 |
| Lemon juice, raw | 1,225 |
| Onions, yellow, sauteed | 1,220 |
| Olive oil, extra-virgin | 1,150 |
Here's to your continued good health !