The Antioxidant Capacity of Veggies, Fruits n’ Spices

This table shows the anti-oxidant potency, ORAC (Oxygen radical absorbant-capacity) value of the listed foods.

An  intake of at least 8,500 ORAC is recommended, and yet most of us only get around 1,800 units per day.

>>  People with high oxidation levels (athletes, runners..) may need 10,000 units or more to maintain a healthy immune system.

Diet is the preferred way to increase your levels, as opposed to supplements, but most people don’t seem able to fit 7 -8 servings of these fruits and vegetables a day.  That’s why taking pharmaceutical-quality antioxidants is critical.  I can guide you in selecting trusted brands, and the top hitters.

Organic foods with deeper, darker colors have higher anti-oxidant levels.  Commercially raised, sprayed produce offers much less, and actually taxes your immune system.

 

The Antioxidant Capacity of Fruits and Vegetables

 

Blueberries 1 cup 3240
Cinnamon, ground ¼ tsp 2675
Pomegranate juice 5 ozs 2450
Pomegranate juice 5 ozs 2450
Blackberries 1 cup 2932
Strawberries 1 cup 2288
Figs ½ c. 2124
Oregano leaf, dried ¼ tsp. 2001
Prunes 4 pitted 1848
Pomegranate ½ pomegranate 1654
Turmeric ¼ tsp 1592
Raspberries 1 cup 1510
Brussels Sprouts 6 1236
Green Tea 1 teabag, steeped 5   mins 1200
Raisins ¼ cup 1019
Spinach, steamed ½ cup, cooked 1089
Kale ½ cup, cooked 1150
Oatbran 1/2 cup 992
Orange 1 982
Plum, dark purple 1 949
Cabbage, purple ½ cup 924
Cranberries ½ cup 831
Broccoli Florets ½ c. cooked 817
Parsley, dried ¼ tsp. 743
Beets ½ cup, cooked 715
Spinach, Raw 1 cup 678
Basil leaf, dried ¼ tsp 675
Cantaloupe ½ melon 670
Beans, baked ½ cup 640
Plum, red 1 626
Grapefruit, pink ½ 580
Pepper, Red 1 med. Pepper 540
Watermelon 1/16th,   10” diameter 501
Kiwi 1 458
Cherries 10 455
Asparagus 8 spears 900
Beans, Kidney ½ cup, cooked 400
Eggplant, with skin ½ cup, cooked 386
Onion ½ cup chopped 360
Corn ½ cup cooked 330
Yam or sweet potato ½ cup cooked 301
Pumpkin ½ cup mashed 301
Apple 1 medium 300
Peas, frozen ½ c. cooked 291
Ginger, ground ¼ tsp. 288
Banana 1 252
Applesauce ½ cup 250
Mango 1/2 cup 246
Potatoes ½ cup cooked 244
Cauliflower ½ cup cooked 234
Tomato 1 medium 233
Zucchini ½ cup, cooked 230
Pear 1 medium 222
Leaf Lettuce 10 leaves 200
Tofu ½ cup 195
Squash, yellow ½ cup, cooked 183
Grapes, red 10 177
Apricots 3 175
Carrots, cooked ½ cup 160
Tomato sauce ¼ cup 149
Avocado, Florida ½ 149
Peach 1 medium 137
Green beans ½ cup cooked 125
Melon, honeydew 1/10th 125
Lettuce, iceberg 5 large leaves 116
Carrots, raw ½ cup 115
Grapes, white 10 107
Cabbage, white ½ cup 105
Celery ½ cup, diced 60
Cucumber ½ cup, sliced 28
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