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Eating Healthy Sweet 16:
Is Your Meal Filled With
High-ORAC Antioxidants?
-
Energetic Health Institute
- August 7, 2023
ARTICLE IN A NUTSHELL
1. Ever heard of “Antioxidants” and High-ORAC foods? They’re great for your health.
2. Antioxidants protect cells and boost health – a key to eating healthy.
3. Discover the six top-notch foods rich in antioxidants that enhance your meals’ health benefits!
"Decades of research suggest eating a variety of High-ORAC Antioxidant foods may help protect against disease, cancer, diabetes, and aging."
INTRO
ORAC, or Oxygen Radical Absorbance Capacity, is a scientific measurement used to calculate how strong a food’s antioxidant abilities are. To put it in perspective, Fresh Peppermint has an ORAC score of 160820 per 100-gram serving, indicating its significant power to combat harmful substances known as oxidants. Essentially, the ORAC score signifies the health-protective potential of a given food item. The higher the score, the more beneficial the food is in combating harmful substances in our bodies.
Antioxidants can help repair damaged tissues and wounds, aid cardiovascular health, and help fight Free Radicals in the body. Free Radicals can be caused by poor eating and lifestyle habits, Acidic pH in the body, inflammation, scar tissue, environmental and chemical pollution, emotional stress, dietary stress, physical stress, and any other stress on the body. Antioxidants can also limit damage from Auto-immune diseases. (1)(5)
Free Radicals can cause Oxidative Stress and cell damage in the body. Antioxidants found in foods have been shown to protect against Oxidative Stress in laboratory experiments and may prevent cell damage. Decades of research suggest that eating a variety of High-ORAC Antioxidant foods may help protect against disease, cancer, diabetes, and aging. (2)(6)(8)(9)(10)
Antioxidants can help prevent and fight infections like viruses, parasites, fungi, and bacteria in the body. (4)(5)
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UNDERSTANDING ANTIOXIDANTS
There are different classifications of antioxidants, all essential for eating healthy and providing potential therapeutic health benefits. The highest of these is the High-ORAC (Oxygen Radical Absorbance Capacity), known to provide the most significant medicinal effects. Antioxidants play a crucial role in boosting our body’s energy levels, making it vital to familiarize ourselves with the various types for the optimal benefit of our overall health.
Carotenoids: Antioxidant foods high in Carotenoids may help prevent the risk of macular degeneration and certain cancers. Carotenoids can protect the skin against UV Rays. Forms of Carotenoids found in food are Beta Carotene and Lycopene. Some food sources include Parsley, Sweet Potatoes, Carrots, Squash, Cooked Tomatoes, Kale, and Mangos. (1)(7)(11)(12)
Polyphenols: Polyphenols are anti-inflammatory and anti-aging and have anti-microbial properties. Forms of Polyphenols found in food are Indole-3-Carbonol, Phenols, and Phenolic Acids. Some food sources are Cruciferous Vegetables, Berries, Green Tea, and Peppermint. (1)(13)
Flavonoids: Flavonoids may help prevent neurological diseases. Eating foods with high flavonoids may reduce incidences of Dementia and Parkinson’s and potentially delay the onset of Alzheimer’s disease. Forms of Flavonoids are Quercetin, Bioflavonoids, Isoflavones, Flavones, and Catechins. Some food sources are Citrus Fruits, Pears, Celery, Chives, Artichokes, and Asparagus. (1)(13)
Anthocyanins: Anthocyanins may be suitable for cardiovascular health by reducing heart disease and blood pressure. Forms of Anthocyanins are Proanthocyanins and Oligomeric proanthocyanidins or OPCs. Some food sources are Wild Blueberries & Blackberries. (1)(14)
Ascorbic Acid: Ascorbic Acid is Vitamin C. Ascorbic Acid is beneficial in liver detoxification; it may help lower cholesterol and aids Iron absorption in the body. Some food sources are Green Peppers, Camu-Camu Berries, Guava, and Oranges. (1)
D-Tocopherol: D-Tocopherol is Vitamin E. D-Tocopherol is an anti-inflammatory and is important for nerve function. A few food sources are Sunflower seeds, Pecans, and Almonds. Other forms of Antioxidants include EPA, DHA, Glutathione, N-Acetyl Cysteine (NAC is also a precursor to Glutathione), Vitamin B2, Co-Q-10, Alpha Lipoic Acid, L-Taurine, Lysinate, Manganese Glycinate, Zinc Picolinate, and Copper. (1)(15)
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TOP 6 FOODS WITH ANTIOXIDANTS
ORAC values below are per 100g serving.
The higher the ORAC value, the more Antioxidant potential the food has.
1. Fruits: Wild Blueberries (ORAC 13427)
2. Vegetables: Steamed Artichokes (ORAC 9416)
3. Beans & Legumes: Small Red Beans (ORAC 13727)
4. Nuts: Pecans (ORAC 17940)
5. Grains: Sumac Bran (ORAC 312400)
6. Herbs: Cloves (ORAC 290283)
Eating healthy with antioxidants is key for well-being. These defenders neutralize harmful free radicals that damage DNA. Particularly, antioxidants with high ORAC values can repair and rejuvenate cells, reducing disease risk and cellular damage. Their inclusion in your diet contributes to a robust defense system. (17)
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30 GREAT FOODS FOR EATING HEALTHY
If you’re looking to add more antioxidants to your diet, here are some organic High-ORAC Antioxidant food sources. Incorporating these nutritious foods into your meals can increase your antioxidant intake. These nutrient-dense foods include:
1. Cinnamon
2. Vanilla Bean
3. Chili Powder
4. Black Pepper
5. Oregano
6. Almonds
7. Oats
8. Raspberries
9. Blackberries
10. Pinto Beans
11. Black Beans
12. Garlic
13. Avocados
14. Spinach
15. Green Leaf Lettuce
16. Garlic Powder
17. Paprika
18. Walnuts
19. Hazelnuts
20. Oranges
21. Sweet Corn
22. Basil
23. Rosemary
24. Strawberries
25. Baked Potatoes
26. Lentils
27. Peanuts
28. Broccoli
29. Raw Pears
30. Thyme
Those are just a few; there are so many more to discover! When choosing your High-ORAC Antioxidants for eating healthy, always remember to choose Organic. Organic food is free of Genetically Modified Organisms (GMOs), Roundup Herbicides, Synthetic Pesticides, and Sewage Sludge. Eating Organic will amplify the nutrients, alkalinity, and excellent benefits of these healing Antioxidant-rich foods. (1)
Before adding anything new to your diet, consider getting an IgG Screening reviewed a Certified Holistic Nutritionist to ensure the foods you are consuming are not causing inflammation in the body and that these foods are the right fit for you.
Visit the link to learn more and get started – https://www.energetichealthinstitute.org/food-allergy-screening/
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FINAL THOUGHTS
The goal is to get 5-9 Antioxidants a day, and you can achieve it by eating healthy. Take tacos, for example! They can be a super healthy food if we choose the right ingredients. Season your taco filling with Black Pepper, Chili Powder, Paprika, Garlic Powder, Oregano, and Sumac. Add Avocado and Green Leaf Lettuce on top, and serve with Black Beans and Sweet Corn on the side. Boom! You just added 10 High-ORAC Antioxidants to your meal. Just in one meal, you have exceeded the goal! This is a great example of how eating healthy can be tasty and fun. Looking at meals as a way to heal and nourish your body can have huge benefits. These High-ORAC meals can help to energize your body, mind, and soul. This is how eating this type of food can lead to long-term health improvements.
Bon appétit!
ABOUT THE AUTHOR
Angela Bulaga, a Certified Holistic Nutritionist, Teacher, and graduate of the Energetic Health Institute, is the Owner and Founder of Healed by Nutrition www.healedbynutrition.com. Angela is also Certified in Plant-Based Nutrition and Certified in Nutrition and Healthy Living.
After healing herself from chronic Migraine and a slew of other health issues, she decided it was her life’s purpose to help others do the same by teaching them how to heal from within. In her Holistic Nutrition practice, she guides and empowers people of all life stages in a healing process designed to create happiness, energy, and the healthiest version of YOU!
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ARTICLE CITATIONS
(1) “Energetic Health Volume 1” Major Antioxidants Classifications & Therapeutic Range Teaching by Dr. Henele (2) https://www.nccih.nih.gov/health/antioxidants-in-depth
(3) “Energetic Health Volume 1” Antioxidant Rankings Top 80 & Notables Teaching Concept by Dr. Henele
(5) https://www.healthline.com/nutrition/antioxidants-explained#free-radicals
(6) https://medlineplus.gov/antioxidants.html
(7) https://www.eatright.org/health/essential-nutrients/vitamins/antioxidants-protecting-healthy-cells
(9) https://familydoctor.org/antioxidants-what-you-need-to-know/?adfree=true
(10) https://www.ars.usda.gov/news-events/news/research-news/1999/high-orac-foods-may-slow-aging/
(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5836018/
(14) https://health.clevelandclinic.org/anthocyanins/
(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2646090/
(16) The Eating Healthy Sweet 16 Teaching Concept by Dr. Henele
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