The article explains ORAC (Oxygen Radical Absorbance Capacity), a method used to measure the antioxidant capacity of foods and beverages. ORAC values indicate how effective a food is at neutralizing free radicals, which are linked to aging and various chronic diseases. The site provides a comprehensive and regularly updated list of foods ranked by their ORAC values, helping consumers identify those with the highest potential health benefits due to their antioxidant properties.
ORAC (Oxygen Radical Absorbance Capacity): ORAC is a method developed to measure the antioxidant capacity of different foods and supplements. The concept originated in the late 1990s by scientists at the National Institutes of Health (NIH) in the United States, specifically under the guidance of Dr. Guohua Cao, a researcher specializing in the study of antioxidants and free radicals.
Purpose and Relevance: The ORAC scale was designed to quantify the total antioxidant power of foods and their ability to neutralize free radicals, which are unstable molecules that can cause oxidative damage to cells. This oxidative damage is linked to aging and various diseases, including cancer, heart disease, and neurodegenerative disorders. By comparing ORAC values, consumers and researchers can identify which foods may offer greater potential in combating oxidative stress and promoting health.
ORAC Measurement Process: The ORAC assay involves exposing a sample to a free radical-generating substance and measuring the inhibition of oxidation. The higher the ORAC value, the better the substance is at absorbing free radicals. ORAC values are typically expressed in micromoles of Trolox equivalents per 100 grams (μmol TE/100g). Trolox is a vitamin E analog used as a standard reference antioxidant.
Applications and Criticism: ORAC values have been widely used in marketing to promote the health benefits of foods, particularly so-called „superfoods” like berries, spices, and teas. However, it’s essential to note that the relevance of ORAC values in human health is subject to debate. Some scientists argue that ORAC measurements, which are conducted in vitro (outside the body), do not necessarily reflect what happens in vivo (inside the body). The body’s absorption and utilization of antioxidants can differ significantly from what is measured in a laboratory setting.
In 2012, the USDA (United States Department of Agriculture) removed its ORAC database from its website, citing the need for more comprehensive and relevant measures of antioxidant activity in the body. Despite this, ORAC values continue to be referenced in nutritional science and by health-conscious consumers.
Conclusion: While ORAC values provide a useful framework for understanding the antioxidant potential of foods, they should be considered as one of many factors in assessing the nutritional value and health benefits of a diet. A balanced diet rich in fruits, vegetables, and other nutrient-dense foods is generally recommended for optimal health, rather than focusing solely on ORAC scores.
The foods have been grouped based on their ORAC values into two categories:
- Over 1,000,000 ORAC value: 2 items
- 100,000 – 1,000,000 ORAC value: 23 items
This categorization helps to understand how many foods fall into each ORAC value range.
Here is the table with all the products categorized based on their ORAC values. This categorization clearly shows how the foods are distributed between the two ORAC value ranges.
| Food | ORAC Value | Category |
|---|---|---|
| Dragon’s Blood (Croton lechleri) | 2,897,110 | Over 1,000,000 |
| Astaxanthin Supplements (derived from microalgae) | 2,822,200 | Over 1,000,000 |
| Triphala Powder | 706,250 | 100,000 – 1,000,000 |
| Coffee Cherry (Cascara) Powder | 343,900 | 100,000 – 1,000,000 |
| Sumac Bran, Raw | 312,400 | 100,000 – 1,000,000 |
| Ground Clove Spice | 290,283 | 100,000 – 1,000,000 |
| Indian Gooseberries (Amla Berries), Dried | 261,500 | 100,000 – 1,000,000 |
| Sorghum Bran, High Tannin | 240,000 | 100,000 – 1,000,000 |
| Oregano Spice, Dried | 175,295 | 100,000 – 1,000,000 |
| Bacopa, Dried (Standardized Extract) | 169,800 | 100,000 – 1,000,000 |
| Rosemary Spice, Dried | 165,280 | 100,000 – 1,000,000 |
| Peppermint Leaves, Dried | 160,820 | 100,000 – 1,000,000 |
| Thyme Spice, Dried | 157,380 | 100,000 – 1,000,000 |
| Chaga Mushroom Extract | 146,700 | 100,000 – 1,000,000 |
| Baobab Fruit Powder, Dried | 140,000 | 100,000 – 1,000,000 |
| Cinnamon Spice, Ground | 131,420 | 100,000 – 1,000,000 |
| Turmeric Spice, Ground | 127,068 | 100,000 – 1,000,000 |
| Black Elderberry Root, Dried | 126,495 | 100,000 – 1,000,000 |
| Vanilla Bean Spice, Dried | 122,400 | 100,000 – 1,000,000 |
| Sage Spice, Ground | 119,929 | 100,000 – 1,000,000 |
| Szechuan Pepper Spice, Dried | 118,400 | 100,000 – 1,000,000 |
| Grape Seed Extract | 108,130 | 100,000 – 1,000,000 |
| Licorice Root, Dried | 102,945 | 100,000 – 1,000,000 |
| Acai Berry Pulp/Skin/Puree Powder | 102,700 | 100,000 – 1,000,000 |
| Black Sorghum Bran | 100,800 | 100,000 – 1,000,000 |
