Thursday, January 17, 2008

Foods with high ORAC (Oxygen Radical Absorbance Capacity)

(per 100 grams, approximately 3.5 ounces)

The legend of the Fountain of Youth, famously sought after by explorer Ponce de Leon in present-day Florida, still survives today.

We wonder if such a fountain offering youth to anyone who drinks the water could possibly exist.

But today, doctors say the secret to youth can be found as close as the dinner table.

Aging is classified as "a process in which the ability to fight free radicals or cell damage goes down," said Dr. Reza Hakkak, professor and chair of the department of dietetics and nutrition at the University of Arkansas for Medical Sciences.

So eating foods that fight these free radicals and help create stronger cells is the key to long-lasting youth.

And as an added bonus, Hakkak said, these foods also prevent cancer, cardiovascular disease and a host of other chronic illnesses.

The anti-aging and antioxidant properties of these foods are measured using the Oxygen Radical Absorbance Capacity system. Foods with high ORAC scores lower the free radicals in the body and, therefore, have higher anti-aging properties, Hakkak said. Prunes, for instance, have one of the highest ORAC scores with 5,770 per 100 grams.

Nutritionist Jena Selva at Baptist Health said the best anti-aging foods have anti-inflammatory properties.

The list of anti-aging foods from three experts — Hakkak, Selva and nutrition consultant and co-owner of The Wellness Center Veva Red — varied a bit, but here are some foods they could agree on.

Berries:

All three had berries of all sorts at the top of their lists — especially blueberries. The ORAC score for those berries is 2,400 per 100 grams, and blackberries rank just below at 2,036.

"Berries contain flavonoids, which are extremely potent antioxidants," Red said. "Many types contain … plant chemicals that help repair tiny blood vessels."

To easily work them into your diet, Selva suggests adding berries to salads and cereals.

Nuts:

Most any member of the nut family will be beneficial, but almonds, Brazil nuts, pistachios, walnuts, flaxseeds and sunflower seeds are the top choices of the experts.

"We are recommending 10 almonds a day for prevention of cardiovascular disease," Hakkak said, mentioning that new evidence suggests pistachios help lower cholesterol and help prevent skin cancer.

But he warns against the high calorie content of nuts.

"They are a really good source of vitamins and minerals and a high level of calories, too," he said.

Walnuts have anti-cancer properties and Brazil nuts are high in selenium, Red said.

For every day use, nuts make a good snack and are a tasty addition to salads.

Avocado:

Monounsaturated fats and skin-saving vitamin E are this fruit’s claim to fame. It may even help to reduce the bad cholesterol in the body.

"It has lots of essential minerals and heart healthy fats," Selva said.

She recommends replacing mayonnaise on a sandwich with avocado instead. "Avocado slices make any sandwich healthier and taste better," she said. "Skip the mayo and cut back on calories — you won’t miss it."

Garlic:

"Garlic has been known to prevent a certain type of cancer and for lowering cholesterol," Hakkak said.

The bulbous plant is a power packed antioxidant that acts as an anti-viral and may help lower blood pressure, Red said. Garlic is best when you use the bulb, she said, as opposed to powder or store-bought minced garlic.

Studies have also shown garlic can reduce heart disease and prevent colon cancer.

Garlic is versatile enough to add flavor to any meal from steak to omelets.

Broccoli:

"Mother was right. Broccoli is a great food," Red said.

She also recommends any other green food from that family like cabbage, Brussels sprouts or cauliflower. These vegetables are most beneficial when eaten raw or lightly steamed. Chopping them up for salads or a stir fry are easy ways to eat them every day. Broccoli’s ORAC score is 900 per 100 grams, according to Hakkak.