ANTIOXIDANT RICH FOODS LIST

Pomegranate, blueberry and acai

HIGH ANTIOXIDANT FOOD LIST

This list represents the foods with the highest rating for natural antioxidants as per the ORAC testing methods. Although not 100% accurate as there are other factors related to antioxidant status, it gives a good indication of the food groups most beneficial for reducing oxidation in the body. Consuming foods which have a high ORAC status will benefit health status, detoxification and antiaging. Rating is based on 100gm of the food, hence why spices are higher in the list as they are concentrated. Different regions and soils affect the levels, therefore these units are generalized. All foods listed are high antioxidant foods so the rating is relative.

Extremely High ORAC Foods

Cloves, ground 290,283 oregano, dried 175,295 rosemary, dried 165,280 thyme, dried 157,380 cinnamon, ground 131,420 turmeric, ground 127,068 vanilla beans, dried 122,400 sage, ground 119,929 szechuan pepper, dried 118,400 Acai, fruit pulp/skin, powder 102,700  Rosehip 96,150  parsley, dried 3,670 nutmeg, ground 69,640 basil, dried 61,063 Cocoa, dry powder, unsweetened, cumin seed 50,372 curry powder 45,400 pepper, white 40,700 ginger, ground 39,041 pepper, black 34,053 Sage, fresh 32,004 mustard seed, yellow 29,257

High ORAC Foods

Rice bran, crude 24,287 chili powder 23,636 paprika 21,932  pepper, red or cayenne 19,671 Raspberries 19,220 pecans 17,940 Elderberries, raw 14,697 Peppermint, fresh 13,978 Nuts, walnuts, 13,541 Raisins, 10,450 Hazelnuts 9,645 Blueberries, wild, raw 9,621 Artichokes 9,402 Cranberries, raw 9,090 Beans, kidney, red, mature seeds, raw 8,606 Beans, black, mature seeds, raw 8,494 prunes 8,059 Beans, pinto, mature seeds, raw 8,033 Nuts, pistachio nuts, raw 7,675 Plums,  7,581 Lentils, raw 7,282 garlic powder 6,665 Blackberries, raw 5,905 Soybeans, mature seeds, raw 5,409 Coriander (cilantro) leaves, raw 5,141 Pomegranates 4,479

High- Medium ORAC Foods

Nuts, almonds 4,454 Dill, fresh 4,392 Strawberries, raw 4,302 Apples, Red Delicious, raw. with skin 4,275 Peaches, dried to 40% moisture  4,222 Apples, Granny Smith, raw, with skin 3,898 Dates, 3,895 Cherries, sweet, raw 3,747 Alcoholic beverage, wine, table, red 3,607 Figs, raw 3,383 Gooseberries, raw 3,332 Goji berry, raw 3,290 Apricots, dried to 40% moisture 3,234 Peanuts, all types, raw 3,166 Cabbage, red, 3,145 Broccoli raab, raw 3,083 Guava, white-fleshed 2,550 Mangosteen, 2,510 Lettuce, raw 2,426 Asparagus, raw 2,252 Cauliflower, purple, cooked 2,210 Pears, green cultivars, with peel, raw 2,201 Radish seeds, sprouted, raw 2,184 Sweet potato, baked in skin 2,115 Bread, whole grain 2,104

Medium ORAC foods

Oranges, raw, all commercial varieties 2,103 Cauliflower, purple, raw 2,084 Cabbage, savoy, boiled 2,050 Nuts, cashew nuts, raw 1,948 Beet greens, raw 1,946 Avocados, Hass, raw 1,922 Peaches, raw 1,922 Arugula (rocket), raw 1,904 Beans, navy, mature seeds, raw 1,861 Grapes, red, raw 1,837 Radishes, raw 1,750 Grapes, black 1,746 Pears, raw 1,746  popcorn, air-popped 1,743 Cereals, oats, old fashioned, uncooked 1,708 Nuts, macadamia nuts, dry roasted 1,695 Spinach, chopped or leaf, unprepared 1,687 Potatoes, Russet, flesh and skin, baked 1,680 Grapefruit, raw, pink and red and white, all areas 1,640 Tangerines, (mandarin oranges), raw 1,627 Onions, red, raw 1,521 Alfalfa seeds, sprouted, raw 1,510 Nuts, brazilnuts, 1,419 Lemons, raw, without peel 1,346 Potatoes, red, flesh and skin, baked 1,326 Mangos, raw 1,300 Tea, green, brewed 1,253 Grapefruit juice, white, raw 1,238

Low to medium ORAC Foods

Lemon juice, raw 1,225 Kiwi, gold, raw 1,210 Tea, brewed, prepared with tap water 1,128 Apricots, raw 1,110 Potatoes, red, flesh and skin, raw 1,098 Peppers, sweet, yellow, raw 1,043 Grapes, white or green, raw 1,018 Sauce, salsa, ready-to-serve 1,001 Peppers, sweet, orange, raw 984 Mushrooms, portabella, raw 968 Soybeans, mature seeds, sprouted, raw 962 Mushrooms, brown, Italian, or Crimini, raw 951 Pineapple, raw, extra sweet variety 943 Peppers, sweet, green, raw 935 Eggplant, raw 932 Nectarines, raw 919 Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 847 Noni fruit, raw 800 Beans, snap, green, raw 799 Bananas, raw 795 793 Olive oil, extra-virgin, 766 Sweet potato, cooked, boiled, without skin 766 Mushrooms, shiitake, dried 752 Peas, yellow, mature seeds, raw 741 Corn, sweet, yellow, raw 728 Nuts, pine nuts, dried 720 Mushrooms, maitake, raw 669 Mushroom, oyster, raw 664 Leeks, (bulb and lower leaf-portion), raw 569 Vinegar, Apple 564 Celery, raw 552 Tomatoes, plum, raw 546 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 522 Pumpkin, raw 483 Carrots, baby, raw 436 Pineapple, raw, all varieties 385 Melons, cantaloupe, raw 319 Papayas, raw 300 Banana, 260 Melons, honeydew, raw 253 Eggplant, boiled 245  Cucumber, with peel, raw 232 Squash, summer, zucchini, includes skin, raw 180 Watermelon, raw 142 Cucumber, peeled, raw 140 Cauliflower, green, raw 136 Oil, peanut, salad or cooking 106 Limes, raw 105

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