But what are free radicals exactly?
Free radicals are atoms or molecules with an unsaturated electron shell. In the body, we are mainly dealing with aggressive oxygen compounds, which are formed as an intermediate product in completely natural metabolic processes.
Free radicals have unpaired electrons that try to rob other substances of electrons so that they are complete again. Sometimes there can be a chain reaction and an increase in free radicals in our body. This process is also known as “oxidative stress”.
Smoking, UV radiation, age, heavy physical exertion or pollutants can trigger such a chain reaction.
Although a certain number of free radicals are needed in the body to maintain the immune system, for example, in large amounts they can significantly limit the function of our body’s cells and weaken our immune system. So that there are not too many aggressive oxygen compounds, it is important to provide our bodies with antioxidants (“radical scavengers”). Antioxidants can neutralise free radicals and are mainly consumed through food.
The higher a food's ability to neutralise free radicals, the healthier it is. Foods high in antioxidants also have a high ORAC value.
Which foods have high ORAC values?
The higher the proportion of vitamins A, C and E and phytochemicals (e.g. polyphenols, carotenoids) in a food, the higher its antioxidant capacity and, accordingly, the ORAC value.
Fruits rich in polyphenols in particular have high cell protection values. These fruits include aronia berries, cranberries and the exotic acai berry.
ORAC food table (µmol TE):
(rounded values)
Fruit, per 100 g:
Acai powder 39,000
Aronia berries 16,000
Cranberry 9000
Goji berry 3300
Pomegranate 3000
Acai juice 1800
Oranges 1800
Red grapes 1300
Fresh pineapple 400
Vegetables, per 100 g:
Moringa 46,000
Green beans 13,700
Artichoke hearts 7900
Potatoes 1500
Red cabbage, cooked 3100
Red cabbage, raw 2300
Carrots, cooked 370
Carrots, raw 1200
Nuts, per 100 g:
Walnuts 13,000
Hazelnuts 9600
Chia seeds 7000
Cashew nuts 1900
The determination of ORAC values is subject to certain fluctuations, since, for example, harvest time or processing methods have an effect on the antioxidant effect of the food.
Cooking, drying or peeling fruit and vegetables can affect the ORAC value both upwards and downwards.