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Showing posts with label ORAC. Show all posts
Showing posts with label ORAC. Show all posts

The Healthiest Lettuce

Most antioxidant:
  1. Red leaf
  2. Green leaf
  3. Iceburg

Source:

D. Boivin, S. Lamy, S. Lord-Dufour, J. Jackson, E. Beaulieu, M. Cote, A. Moghrabi, S. Barrette, D. Gingras, and R. Beliveau. Antiproliferative and antioxidant activities of common vegetables: A comparative study. Food Chem., 112(2):374{380, 2009.
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The Healthiest Raisin

The most antioxidant:
  1. Golden raisins 
  2. Sun-dried

Sources:

M. J. Puglisi, U. Vaishnav, S. Shrestha, M. Torres-Gonzalez, R. J. Wood, J. S. Volek, and M. L. Fernandez. Raisins and additional walking have distinct effects on plasma lipids and inflammatory cytokines. Lipids Health Dis, 7:14, 2008.

U.S. Department of Agriculture. Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods—2007. November 2007.
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The Healthiest Seeds

Photo: Flax Seeds by Wiki/Sanjay ach

The Best Seeds:
  1. Flax
  2. Chia
Note: Choose ground over whole flaxseed because the ground form is easier for your body to digest. Whole flaxseed may pass through your intestine undigested, which means you won't get all the benefits.

Source:

W. Demark-Wahnefried, T. J. Polascik, S. L. George, B. R. Switzer, J. F. Madden, M. T. R. th, D. C. Snyder, K. Owzar, V. Hars, D. M. Albala, P. J. Walther, C. N. Robertson, J. W. Moul, B. K. Dunn, D. Brenner, L. Minasian, P. Stella, and R. T. Vollmer. Flaxseed supplementation (not dietary fat restriction) reduces prostate cancer proliferation rates in men presurgery. Cancer Epidemiol. Biomarkers Prev., 17(12):3577-3587, 2008
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The Healthiest Soy Food

The best soy food:
  1. Tempeh
  2. Edamame
  3. Tofu

Source:

Y.H. Hung, H.Y. Huang, C.C. Chou. Mutagenic and antimutagenic effects of methanol extracts of unfermented and fermented black soybeans. Int J Microbiol, 118(1):62-8, 2007.
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The Healthiest Tea

Photo: Tea in different grade of fermentation
Top 18 best antioxidant tea:

Levels of individual catechins in various herbs
RankHerbsTotal catechins
Note:
  • Total catechins in milligrams per gram of dry matter
  • *When lemon added, white tea the best[1]
  • Source [2]
1Green tea65.6
2White tea*-
3Black tea37.8
4Dandelion29.3
5Rose hip21.8
6Chamomile 20.2
7Hawthorn19.2
8Lemon verbena18.1
9Rosemary18.4
10Rooibos15.1
11Fennel12.6
12Lemon grass7.0
13Peppermint6.5
14Jasmine5.8
15Lavender5.2
16Blue gum tree3.2
17Thyme Thymus2.9
18Bergamot1.2

Chamomile Tea May Not Be Safe During Pregnancy.
For the same reason aspirin should be avoided in pregnancy, chamomile has such powerful anti-inflammatory properties that regular consumption may result in a serious fetal heart problem, premature constriction of the fetal ductus arteriosus, which allows the fetus to “breathe” in the womb.[3]

Source:

[1] Common tea formulations modulate in vitro digestive recovery of green tea catechins. Green RJ, Murphy AS, Schulz B, Watkins BA, Ferruzzi MG. Mol Nutr Food Res. 2007 Sep;51(9):1152-62.

[2] Comparative Flavonoids Contents of Selected Herbs and Associations of Their Radical Scavenging Activity with Antiproliferative Actions in V79-4 Cells. K. M. Yoo, I. K. Hwang, and B. Moon. J. Food Sci., 74(6):419, 2009.

[3] Premature constriction of the fetal ductus arteriosus following the maternal consumption of chamomile herbal tea. Sridharan S, Archer N, Manning N. Ultrasound Obstet Gynecol. 2009 Sep; 34(3):358-9.
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The Healthiest Chocolate Fix

The highest levels of beneficial phytonutrients:
  1. Cocoa powder
  2. Baking chocolate
  3. Semi-sweet chocolate
  4. Dark chocolate
  5. Milk chocolate
  6. Chocolate syrup

Source:

N. Guha, M. L. Kwan, C. P. Quesenberry Jr, E. K. Weltzien, A. L. Castillo, and B. J. Caan. Soy isoavones and risk of cancer recurrence in a cohort of breast cancer survivors: The life after cancer epidemiology study. Breast Cancer Res. Treat., 118(2):395-405, 2009.

K. B. Miller, W. J. Hurst, N. Flannigan, B. Ou, C. Y. Lee, N. Smith, and D. A. Stuart. Survey of commercially available chocolate- and cocoa-containing products in the united states. 2. comparison of avan-3-ol content with nonfat cocoa solids, total polyphenols, and percent cacao. J. Agric. Food. Chem., 57(19):9169-9180, 2009.

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The Healthiest Sugar

The best sweetener:
  1. Date sugar
  2. Blackstrap molasses
  3. Dark brown sugar
  4. Light brown sugar
  5. Raw cane sugar
  6. Turbinado sugar
  7. Honey  
  8. Maple syrup
  9. Sugar 
  10. Corn syrup
  11. Agave nectar
  12. Brown rice syrup
Source:
M. P. Katherine and H. C. Monica. Total antioxidant content of alternatives to refined sugar. J Am Diet Assoc. 2009 Jan;109(1):64-71.
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The Healthiest Lentil

The most best antioxidant lentil:
  1. Red
  2. French green
  3. Green

Note:
Lentil have protein, iron, zinc, folate three times better then black bean.

Sources:

B. Xu and S. K. C. Chang. Phenolic substance characterization and chemical and cell-based antioxidant activities of 11 lentils grown in the northern united states. J. Agric. Food. Chem.,58(3):1509-1517, 2010.
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The Healthiest Onion

Photo:Red Onion by flickr/clayirving


Most antioxidant best onion:
  1. Red
  2. Yellow
  3. White

Photo: Carrot by USDA


Carrots Vs Baby Carrots:
  1. Carrots
  2. Baby Carrots

Note:
Regular carrots are smaller, Baby carrots are just mechanically whittled from monster carrots

Source:

D. Boivin, S. Lamy, S. Lord-Dufour, J. Jackson, E. Beaulieu, M. Cote, A. Moghrabi, S. Barrette, D. Gingras, and R. Beliveau. Antiproliferative and antioxidant activities of common vegetables: A comparative study. Food Chem., Volume 112, Issue 2, 15 January 2009, Pages 374–380
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The Healthiest Nut

Photo: Pecan by flickr/judybaxter
Top 10 antioxidant nuts:
Nuts ORAC 2010 Table
Rank Product Antioxidant content
Notes:
Antioxidant content in ORAC µmol TE/100 g.
Source [1][2]
1Pecan17940
2Walnut13541
3Hazelnuts9645
4Pistachio7675
5Almond4454
6Peanut3166
7Cashew1948
8Macadamia1695
9Brazil nut1419
10Pine Nut720

Source:

[1] U.S. Department of Agriculture. Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods 2010. May 2010.

[2] U.S. Department of Agriculture. Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods 2007. November 2007.
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The Healthiest Rice

The best rice:
  1. Red rice
  2. Black rice
  3. Brown rice
  4. White rice
Note: Red rice 10 times antioxidant than brown rice.

Source:

Wang Q, Han P, Zhang M, Xia M, Zhu H, Ma J, Hou M, Tang Z, Ling W. Supplementation of black rice pigment fraction improves antioxidant and anti-inflammatory status in patients with coronary heart disease. Asia Pac J Clin Nutr. 2007;16 Suppl 1:295-301.

P. N. Chen, W. H. Kuo, C. L. Chiang, H. L. Chiou, Y. S. Hsieh, and S. C. Chu. Black rice anthocyanins inhibit cancer cells invasion via repressions of mmps and u-pa expression. Chem. Biol. Interact., 163(3):218{229, 2006.

S. P. Choi, M. Y. Kang, H. J. Koh, S. H. Nam, and M. Friedman. Antiallergic activities of pigmented rice bran extracts in cell assays. J. Food Sci., 72(9):{719, 2007.

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The Healthiest Cooking Method

According to the method of analysis chosen, griddling, microwave cooking, and baking alternately produce the lowest losses antioxidants, while pressure-cooking and boiling lead to the greatest losses; frying occupies an intermediate position. In short, water is not the cook's best friend when it comes to preparing vegetables.

The best cooking method:
  1. Microwaving
  2. Baking
  3. Griddling
  4. Frying
  5. Pressure cooking
  6. Boiling

Note:
  • The bell pepper is best to eat raw when cooked, 75% antioxidant gone.
  • Artichoke, asparagus, onion does not effect its antioxidant when boiled.
  • Beetroot, green bean, and garlic kept their antioxidant activity after most cooking treatments.
  • Carrot and celery increased its antioxidant capacity in all the cooking methods.

Sources:

Jam processing and storage effects on blueberry polyphenolics and antioxidant capacity. Howard LR, Castrodale C, Brownmiller C, Mauromoustakos A. J Agric Food Chem. 2010 Apr 14;58(7):4022-9.

Influence of cooking methods on antioxidant activity of vegetables. Jiménez-Monreal AM, García-Diz L, Martínez-Tomé M, Mariscal M, Murcia MA. J Food Sci. 2009 Apr;74(3):H97-H103.

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The Healthiest Bean

The best bean:
  1. Black
  2. Lentil
  3. Kidney
  4. Pinto
  5. Yellow split pea
  6. Green split pea
  7. Chickpea

NOTE: Lentil have Protein, Iron, Zinc, Folate three times better than Black Bean

Source: 

M. Dong, X. He, and R. H. Liu. Phytochemicals of black bean seed coats: Isolation, structure elucidation, and their antiproliferative and antioxidative activities. J. Agric. Food. Chem., 55(15):6044-6051, 2007.

D.M. Winham, A.M. Hutchins, C.S. Johnston. Pinto bean consumption reduces biomarkers for heart disease risk. J Am Coll Nutr, 26(3):243-9, 2007.

U.S. Department of Agriculture. Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods 2007. November 2007.
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The Healthiest Apple

Apple skin was found as a potential source of natural antioxidants.
Photo: Crabapple by flickr-polandeze

The top best apples:

APPLE 2009 Table
Rank Product Antioxidant content
Notes:
Antioxidant content in umol TE/100g.
Source [1]
1Crabapple11759
2Idared9809
3Red delicious7780
4Honeycrisp7134
5Granny Smith7094
6Cortland6202
7Braeburn5370
8Gala5150
9Empire5127
10Golden delicious4860
11Mcintosh4768
12Fuji4710
13Golden nugget4696

APPLE ORAC 2007 Table
Rank Product Antioxidant content
Notes:
Antioxidant content in mmol per 100 g.
Source [2] [3]
1Apples, Red Delicious, raw. with skin4.275
2Apples, Granny Smith, raw, with skin3.898
3Apples, Gala, raw, with skin2.828
4Apples, Golden Delicious, raw, with skin2.670
5Apples, Fuji, raw, with skin2.589

Source:


[1] Phenolic Profiles and Antioxidant Properties of Apple Skin Extracts. Huber GM, Rupasinghe HP. J Food Sci. 2009 Nov-Dec;74(9):C693-700.

[2] Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods 2010. U.S. Department of Agriculture (USDA). May 2010.

[3] Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods 2007. U.S. Department of Agriculture (USDA). November 2007.

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The Healthiest Foods

Refer Grocery List


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Anti-cancer Vegetables

Vegetables is the healthier choice among beans, fruits, nuts/seeds and whole grains.

A scientific study on 34 common vegetables against 8 types of human cancer cells shown vegetables have very different inhibitory activities towards cancer cells and that the inclusion of cruciferous and Allium vegetables in the diet is essential for effective dietary-based chemo preventive strategies.

Photo: Garlic by flickr-foxypar4


Top anti-cancer vegetables (chemopreventive potential):
  1. Garlic
  2. Leek
  3. Green onion
  4. Brussels sprouts
  5. Green cabbage
  6. Curly cabbage
  7. Kale
  8. Spinach
  9. Cauliflower
  10. Broccoli
  11. Radish
  12. Yellow onion
  13. Rutabaga
  14. Green bean
  15. Red cabbage
  16. Asparagus
  17. Fiddlehead ferns
  18. Beetroot
  19. Celery
  20. Eggplant
An inhibitory effect less than 50% on cancer cells:
  1. Acorn squash
  2. Bok choi
  3. Boston lettuce
  4. Carrot
  5. Endive
  6. Cucumber
  7. Fennel
  8. Jalapeno
  9. Orange bell pepper
  10. Potato
  11. Radicchio
  12. Romaine lettuce
  13. Tomato
Note: Above bold type covered all eight cancer diseases.

Charts below shown inhibition of tumour cell proliferation by vegetable extracts:
(The further down right the better it is to slowing down the cancer cell)

Breast cancer

Glioblastoma is a cancer of the brain

Kidney disease cancer

Lung cancer

Medulloblastoma is a cancer of the brain

Pancreatic carcinoma is cancer of the pancreas

Prostate Cancer

Stomach Cancer

Source:

D. Boivin, S. Lamy, S. Lord-Dufour, J. Jackson, E. Beaulieu, M. Cote, A. Moghrabi, S. Barrette, D. Gingras, and R. Beliveau. Antiproliferative and antioxidant activities of common vegetables: A comparative study. Food Chemistry, 112(2):374-380, 2009.

Anticancer vegetables, December 30, 2010. Dr Michael Greger, Nutrition Facts. http://nutritionfacts.org/video/1-anticancer-vegetable/

Veggies vs. Cancer, December 29, 2010. Dr Michael Greger, Nutrition Facts. http://nutritionfacts.org/video/veggies-vs-cancer/

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Grocery List

Photo: Organic basket by flickr-uncleweed

Highest Antioxidant Grocery Table
Rank Category Antioxidant content
Notes:
Antioxidant content in FRAP mmol/100 g.
Source: The Antioxidant Food Table
1Herbal / traditional plant medicine0.28 - 2897.11
2Beverage0.00 - 1,347.83
The healthiest tea
3Herbs and spices0.08 - 465.32
4Berries and berry products0.06 - 261.53
5Fruit and fruit juices0.02 - 55.52
Anti-cancer Fruits
The healthiest apples
Why fruit juice fail?
6Vegetables0.00 - 48.07
Anti-cancer Vegetables
Carrot vs baby carrot
The healthiest lettuce
The healthiest mushroom0.06 - 3.85
The healthiest onion
7Nuts and seeds0.03 - 33.29
Nuts
Seeds
8Grains and grain products0.01 - 3.31

The healthiest rice
9Pulses (legumes)0.01 - 1.97
The healthiest soy food
The healthiest bean
The healthiest lentil


Home baking

The healthiest sugar
The healthiest chocolate fix
The healthiest raisin

Baking powder / Soda
Bread crumbs
Cake icing / Decorations
Cake / Brownie mix
FlourStevia
Sugar substitute
Vegetable shortening
Yeast
...

Easy Cooking 

The healthiest cooking method
...
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Spices and Herbs ORAC 2010


Spices and Herbs ORAC 2010 Table
Rank Product Antioxidant content
Notes:
Antioxidant content in Total ORAC µmol TE/100 g
1Spices, cloves, ground290,283
2Spices, oregano, dried175,295
3Spices, rosemary, dried165,280
4Spices, thyme, dried157,380
5Spices, cinnamon, ground131,420
6Spices, turmeric, ground127,068
7Spices, vanilla beans, dried122,400
8Spices, sage, ground119,929
9Spices, szechuan pepper, dried118,400
10Spices, parsley, dried73,670
11Spices, nutmeg, ground69,640
12Spices, basil, dried61,063
13Spices, cumin seed50,372
14Spices, curry powder48,504
15Spices, pepper, white40,700
16Spices, ginger, ground39,041
17Spices, pepper, black34,053
18Sage, fresh32,004
19Spices, mustard seed, yellow29,257
20Thyme, fresh27,426
21Marjoram, fresh27,297
22Spices, chili powder23,636
23Spices, paprika21,932
24Spices, pepper, red or cayenne19,671
25Tarragon, fresh15,542
26Peppermint, fresh13,978
27Oregano, fresh13,970
28Savory, fresh9,465
29Spices, garlic powder6,665
30Basil, fresh4,805
31Dill weed, fresh4,392
32Spices, onion powder4,289
33Spices, cardamom2,764
34Vinegar, Apple564
35Spices, poppy seed481
36Vinegar, Red wine410
37Vinegar, Apple and Honey270
38Vinegar, Honey225

Source:

U.S. Department of Agriculture. Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods 2007. May 2010.

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The Healthiest Legume


Legume ORAC 2010 Table
Rank Product Antioxidant content
Notes:
Antioxidant content in Total ORAC µmol TE/100 g.
Source [1]
1Beans, kidney, red, mature seeds, raw8606
2Beans, black, mature seeds, raw8494
3Beans, pink, mature seeds, raw8320
4Beans, pinto, mature seeds, raw8033
5Lentils, raw7282
6Soybeans, mature seeds, raw5409
7Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw4343
8Peanuts, all types, raw3166
9Beans, navy, mature seeds, raw1861
10Chickpeas (garbanzo beans, bengal gram), mature seeds, raw847
11Peas, yellow, mature seeds, raw741
12Peas, split, mature seeds, raw524

Source:

[1] U.S. Department of Agriculture. Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods 2007. May 2010. 
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