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ORAC scores measure the levels of antioxidants in food and other chemicals, with higher scores indicating better ability to fight diseases. Daily functions and exposure to pollutants produce oxygen radicals that can weaken the body. Eating foods with high ORAC scores can protect cells from oxidative damage and increase blood antioxidant levels. The recommended daily ORAC score is 5,000 units, which can be achieved by eating brightly colored fruits and vegetables.
An ORAC (Oxygen Radical Absorbance Capacity) score is a test-tube analysis that measures the levels of antioxidants in food and other chemicals. If a food has a high ORAC score, it means the food is rich in antioxidants. The strength of the antioxidant is its ability to scavenge oxygen free radicals. By ORAC, a higher score means food is better at helping us fight diseases like heart disease and cancer.
Foods with a high ORAC score may be able to protect cells and their components from oxidative damage. Oxygen radicals are chemicals that form naturally within the body through the process of oxidation. Daily functions such as digestion and physical activity produce oxygen radicals. Daily exposure to polluted air, rancid food and oxidizing radiation from the sun and electrical appliances also contribute.
An easy-to-understand example of oxidation is to imagine a metal attacking rust. As rust corrodes metal, the metal begins to weaken and decay until it no longer works. This is what happens to our body when free radicals attack it. Organs, cells and other parts of the body can be weakened by oxidation. This leads to diseases such as cancer, skin and heart disease, senile dementia and osteoarthritis.
The ORAC test was developed by Dr. Guohua Cao, a chemist and physician. The ORAC score covers all antioxidants in foods. Antioxidants cannot be easily measured separately, but the ORAC test can identify which nutrients are the important antioxidants. Combinations of nutrients found in foods may have greater protective benefits than each nutrient alone. Many people get a portion of their daily nutrients from pill or powdered supplements, but to receive the best form of nutrients, it’s essential to get them from plant chemicals rather than just the supplements. There are some types of plants that have better antioxidant levels than others, and ORAC can measure them.
Different types of fruits and vegetables have different ORAC scores. The recommended “5 per day” servings of fruit and vegetables will give you an ORAC score of 1,750 units. You could pick seven fruits with low ORAC and get only 1,300 ORAC units, or you could pick seven with high values and get around 6,000 ORAC units or more. A large handful of blueberries would give you a score of around 6,000.
Studies have shown that eating foods with a high ORAC score increases blood antioxidant levels by approximately 10-25%. The ORAC figure suggested by experts is around 5,000 units per day to have a significant effect on plasma and tissue antioxidant levels. Eating eight to ten servings of brightly colored fruits and vegetables or dark greens will help you reach this level. More and more foods and supplements are starting to carry ORAC scores on their labels, and this should make it easier to find foods you like that are good for you, too.
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