ORAC (Oxygen radical absorbance capacity) is a scale that indicates the absorption value of substances called free radicals in our body, which cause many diseases, especially cancer, by foods. In fact, it is an indicator of antioxidant value. Foods with high ORAC values have more antioxidant properties. Consumption of vegetables and fruits with high ORAC value, that is, high antioxidant content, protects against cancer, protects vascular health and delays aging.
Plants protect themselves by increasing their pigments to protect themselves from the harmful effects of the sun. Therefore, the darker the color of a vegetable or fruit, the more antioxidant properties it has. Because the real antioxidant properties of plants are found in the pigment part.
Studies conducted for the ORAC value stated that each individual should take 3000 ORAC units a day. To ensure maximum protection, it is stated that 5000 ORAC units should be taken.
What are the Vegetables and Fruits with the Highest ORAC Unit?
Fruits
Portion
ORAC value
Aronia
100 gr
14990
Dry plum
1 cup
14582
Cranberry
1 cup
9584
Blueberry
1 cup
9019
Blackberry
1 cup
7701
Raspberry
1 cup
6058
Strawberry
1 cup
5930
Red apple
1 piece
5900
Green apple
1 piece
5381
Cherry
1 cup
4873
Dumson plum
1 piece
4844
Pomegranate
100 gr
2860
Vegetables
Portion
ORAC value
Red beans
1/2 cup
13727
Dry beans
1/2 cup
13259
Artichoke
1 cup cooked
7904
p>Apart from these vegetables, garlic (1939), cabbage (1770), spinach raw (1260), cooked spinach (909), broccoli (890), and beetroot (841) are also vegetables with high ORAC values.
The ORA you get with 2-3 portions of fruit you consume every day and salads and vegetables you consume at every meal. You can increase the C value. When you provide variety in your diet instead of following a monotonous nutrition program, you will benefit from all these nutrients. You should definitely consult a nutrition and diet specialist and implement a nutrition program with high antioxidant content that best suits you.
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