Find out which foods are rich in antioxidants
By now, we’ve all heard of antioxidants and how they are good for our health. But let’s really define, in layman’s terms, what antioxidants are and what they can do for us.
Antioxidants are substances that inhibit oxidation. Oxidation is a chemical reaction, albeit a natural one, that produces free radicals, which in small quantities, can be helpful to our metabolism, but in excess, create havoc in our bodies by damaging our cells. This excess of free radicals is more apparent as we age ultimately creating a whole panoply of negative health problems.
The best way to get more antioxidants into our bodies and ultimately eradicate this excess of free radicals, is by choosing foods that are rich in antioxidants. The National Institute on Aging (NIA) at the National Institutes of Health (NIH), developed the ORAC (Oxygen Radical Absorbance Capacity) score. This score calculates the antioxidant value of each food item. Here are 5 foods that scored above 7500 ORAC units per 100 grams on the ORAC scale in 2018 (the ORAC value of each item is indicated below):
BLACK RASPBERRIES, RAW
19220 μ mol TE/100g.
Although finding these fresh at your local grocery store may prove a little challenging, they offer four times the ORAC units compared to red raspberries. Thankfully, many grocers carry them in the frozen aisle and rest assured, they are just as nutritious in their frozen state.
17940 μ mol TE/100g.
When it comes to antioxidants, pecans are the king of all nuts. They are a great antioxidant-rich snack but are high in calories so eat them in moderation.
10,450 μ mol TE/100g.
These golden babies have three times the ORAC value as regular ones. Add them to your favorite salad or curry or just snack on them alone. They are actually a great option when you have sugar cravings but want to stay away from desserts that have a high-calorie count.
WILD BLUEBERRIES, RAW
9,621 μ mol TE/100g.
Wild blueberries have double the antioxidants of regular blueberries. There are a lot of farms that let you pick them yourself (a great activity to do with kids). If you can’t find them fresh though, frozen is just as healthy.
7,675 μ mol TE/100g.
This favorite of snack fans everywhere is a great option. Not only to they rate quite high on the ORAC scale, they also are low in fat and calories. Reach for pistachios instead of almonds or macadamia nuts, which don’t fair as high on the ORAC scale and have a higher fat and calorie content.
Try adding all five of these to your diet and kiss free-radical damage goodbye.