Forks Over Knives

December 14, 2011 in Nutrition

This documentary could change your life. An amazing work of research and exposure of the elephant in the room!

Antioxidant Power

November 18, 2011 in Nutrition

Antioxidant Power

“Recent research* shows that phytochemicals in plants (e.g. fruits, vegetables, herbs and spices) can help protect our body. The greatest number of these healthful compounds can be found in the most colorful foods. These phytochemicals play an important role in our diet because of their antioxidant power, anti-inflammatory strength, and the ability to boost our bodies’ natural detoxification systems. They are crucial to fight off diseases and promote health.”

Scientist measure antioxidant strength by ORAC and TAC measures. ORAC stands for Oxygen Radical Absorbent Capacity. TAC is a measure of Total Antioxidant Capacity. Scientists have not come to a consensus about how many antioxidants and what kinds to consume in a daily diet. Below is a simplified table listing the TAC scores for 100 common foods based on this latest research.

Research cited: XIANLI WU, GARY R. BEECHER, JOANNE M. HOLDEN, DAVID B. HAYTOWITZ, SUSAN E. GEBHARDT, AND RONALD L. PRIOR. Lipophilic and Hydrophilic Antioxidant Capacities of Common Foods in the United States. J. Agric. Food Chem. 2004, 52, 4026-4037

*James A. Joseph, Daniel A. Nadeau, Anne Underwood. The Color Code: A Revolutionary Plan for Optimum Health. Hyperion Books. 2002.

Total Antioxidant Capacity (TAC) of Fruits
Food Name

(variety)

Serving Size (g) TAC/serving

(µmol of TE)

Apples
Fuji 138 (1 fruit) 3578
Gala 138 (1 fruit) 3903
Golden Delicious (peel) 138 (1 fruit) 3685
Golden Delicious

(no peel)

128 (1 fruit) 2829
Granny Smith 138 (1 fruit) 5381
Red Delicious (peel) 138 (1 fruit) 5900
Red Delicious (no peel) 128 (1 fruit) 3758
Apricot 105 (3 fruits) 1408
Avocado, Haas 173 (1 fruit) 3344
Bananas 118 (1 fruit) 1037
Blackberry 144 (1 c) 7701
Blueberry
Cultivated 145 (1 c) 9019
Lowbush 145 (1 c) 13427
Cantaloupe 160 (1 c cubed) 499
Cherries, sweet 145 (1 c) 4873
Cranberry 95 (1 c whole) 8983
Grapes
Green 160 (1 c) 1789
Red 160 (1 c) 2016
Grapefruit, red 123 (half) 1904
Honeydew 170 (1 c diced) 410
Kiwifruit 76 (1 fruit) 698
Mango 165 (1 c slices) 1653
Nectarines 136 (1 fruit) 1019
Orange, navel 140 (1 fruit) 2540
Peaches
Canned in heavy syrup 98 (half) 411
Peaches 98 (1 fruit) 1826
Pears
Green cultivars 166 (1 fruit) 3172
Red Anjou 166 (1 fruit) 2943
Pineapples 155 (1 c diced) 1229
Plums
Plums 66 (1 fruit) 4118
Plums, black 66 (1 fruit) 4844
Raspberry 123 (1 c) 6058
Strawberry 166 (1 c) 5938

 

Total Antioxidant Capacity (TAC) of Vegetables
Food Name

(variety)

Serving Size (g) TAC/serving

(µmol of TE)

Artichoke 7904
Asparagus 138 (1 fruit)
Raw 138 (1 fruit) 2021
Canned 138 (1 fruit) 1480
Beans 128 (1 fruit)
Lima (canned) 138 (1 fruit) 301
Snap (raw) 138 (1 fruit) 147
Snap (canned) 128 (1 fruit) 197
Beans, dry, mature 105 (3 fruits)
Black (dried) 173 (1 fruit) 4181
Navy (dried) 118 (1 fruit) 2573
Pinto (dried) 144 (1 c) 11864
Red Kidney (dried) 13259
Small Red (dried) 145 (1 c) 13727
Beets (raw) 145 (1 c) 1886
Broccoli 160 (1 c cubed)
Raw 145 (1 c) 700
Cooked 95 (1 c whole) 982
Raab (raw) 2621
Raab (cooked) 160 (1 c) 1322
Cabbages 160 (1 c)
Common (raw) 123 (half) 476
Red (raw) 170 (1 c diced) 788
Red (cooked) 76 (1 fruit) 2359
Carrots 165 (1 c slices)
Raw 136 (1 fruit) 741
Cooked 140 (1 fruit) 171
Baby (raw) 262
Cauliflower (raw) 98 (half) 324
Celery (raw) 98 (1 fruit) 344
Corn
Raw 166 (1 fruit) 561
Frozen 166 (1 fruit) 428
Canned 155 (1 c diced) 434
Cucumber
Peel 66 (1 fruit) 60
No peel 66 (1 fruit) 74
Eggplant (raw) 123 (1 c) 1039

 

Total Antioxidant Capacity (TAC) of Nuts
Nut Serving Size (g) TAC/serving (µmol of TE)
Almonds 28.4 (1 oz.) 1265
Brazil Nuts 28.4 (1 oz.) 403
Cashews 28.4 (1 oz.) 567
Hazelnuts 28.4 (1 oz.) 2739
Macadamias 28.4 (1 oz.) 481
Peanuts 28.4 (1 oz.) 899
Pecans 28.4 (1 oz.) 5095
Pine Nuts 28.4 (1 oz.) 204
Pistachios 28.4 (1 oz.) 2267
Walnuts 28.4 (1 oz.) 3846

 

Total Antioxidant Capacity (TAC) of Dried Fruits
Food Serving Size (g) TAC/serving (µmol of TE)
Dates
Deglet Noor 89 (1/2 c) 403
Medjool 89 (1/2 c) 567
Figs 75 (1/2 c) 2739
Prunes 85 (1/2 c) 481
Raisins 82 (1/2 c) 899

 

Total Antioxidant Capacity (TAC) of Spices
Spice TAC/serving (µmol of TE)
Basil leaf, dried 675.53
Chili powder 236.35
Cinnamon, ground 2675.36
Cloves, ground 3144.46
Curry powder 485.04
Garlic powder 66.66
Ginger, ground 288.11
Mustard seed, yellow, ground 292.57
Onion powder 57.35
Oregano leaf, dried 2001.29
Paprika 179.19
Parsley, dried 743.49
Pepper, black, ground 250.94
Pepper, black, whole peppercorn 301.41