Foods that are great source of

antioxidant

Certain vitamins, such as A, C, and E have antioxidant properties, as do bioflavonoids – free radical-fighting chemicals naturally present in certain plants. In general, fruits and vegetables are great sources of these substances. There are various methods of calculating the antioxidant value of foods, one of which is the ORAC (Oxygen Radical Absorbance Capacity) assay.

SpicesWhen measured by weight, spices are the

richest source of antioxidants. The type of spice with the greatest antioxidant capacity is cloves, with an exceptional ORAC value of almost 300,000 units.Other especially antioxidant-rich spices include oregano, rosemary, turmeric, thyme, cinnamon, sage and vanilla.

ChocolateChocolate is an antioxidant food. However, the

more processed the chocolate is, the less antioxidants it typically contains. Pure, unsweetened cocoa powder and baking chocolate both have phenomenal ORAC values of around 50,000, and dark chocolate candies can range in the 20,000. Steer clear of milk chocolate, possesses a far weaker antioxidant power.

CoffeeCoffee is another great source of

antioxidants, with an ORAC value ranging from about 15,000 to 17,000, depending on brew time, type of bean and other factors.

BerriesWhen it comes to fresh fruit,

berries are the richest source of antioxidants. Raspberries, blueberries and blackberries are also excellent sources of antioxidants.

NutsNuts are good source of antioxidants, while

also providing protein, fiber and healthy fats. Pecans are the best source of antioxidants among nuts, with an ORAC value of close to 18,000. Walnuts, hazelnuts, pistachios and almonds also have ORAC values in the multi-thousands.

Dried FruitDried fruit is a highly concentrated source of

antioxidants by weight since the fruit’s water content has been removed. The dried fruits with the strongest antioxidant effects include raisins (dried grapes), with an ORAC value topping 10,000, and prunes (dried plums), which clock in at around 8,000. Dried figs, dates, apples, peaches and pears are also pack with antioxidant.

Fruit JuiceLike dried fruit, fruit juice is another super-

concentrated source of antioxidants. Berry juices are the best, with the ORAC value of black raspberry juice, for example, coming in at around 10,000. Pomegranate juice, cherry juice and grape juice also have high ORAC values.

Cooked Vegetables

Cooked vegetables also make the antioxidant-rich foods, with special emphasis on artichokes, red cabbage, red leaf lettuce, asparagus, spinach and broccoli. USDA researchers recently discovered that artichokes actually contain more antioxidants than any other cooked veggie, providing about 9,400 ORAC units.

BeansKidney beans and black beans are the best

sources of antioxidants in the beans-and-legumes family, offering up ORAC values in the 8,000s. Pinto beans, lentils, and soybeans are terrific sources of antioxidants as well. Like nuts, beans also provide filling protein and fiber, making them a great weight loss food.

Colorful FruitsIn general, deeply pigmented fruits and

vegetables have higher antioxidant capacities than less vibrant-looking produce, as the protective bioflavonoids in plants are what supply them with rich colors. In addition to berries, other dark-colored fruits like pomegranate, plums, red apples, dark grapes and cherries are high in antioxidants, as are brightly-colored fruits like guava and oranges.

How do antioxidants work?antioxidants work to prevent one major

cause of damage to cells. As the name implies, they resist the action of molecules known as oxidants — those substances that oxidize other molecules, or steal away an electron. Most oxidants are quite weak and only take electrons that are readily available. Some, however, are very strong and can rip electrons away from molecules that need them to function properly. This can lead to a chain reaction of electron stealing that will eventually cause a molecule to be destroyed.

An antioxidant is any molecule which can stop that chain reaction. For the most part, they are just molecules that can be stable in either of two distinct electronic states — one before oxidation, and one after. This means that the oxidant is neutralized without creating another dangerous molecule in the process. The most advanced antioxidants are structured so that, after neutralizing a dangerous molecule, their shapes change to make them much easier to excrete. This means they only stay in the body until their job is done.

A diet high in antioxidants may reduce the risk of many diseases, including heart disease and certain cancers. Antioxidants scavenge free radicals from the body cells, and prevent or reduce the damage caused by oxidation. 

Antioxidants such as vitamins C and E, carotene, lycopene, lutein and many other substances may play a role in helping to prevent diseases such as cancer, cardiovascular disease, Alzheimer’s disease and macular degeneration. Antioxidants are thought to help because they can neutralize free radicals, which are toxic byproducts of natural cell metabolism

Questions:1.What is the method which is use in calculating the antioxidant from the food?2.What is the kind of food that is richest source of antioxidant when measured by weight?3-4.Give two examples of berries that are rich in antioxidant.5-6.Foods rich in antioxidant that provide protein and fiber.7.Substance that oxidize other molecules, or steal away an electron.8. Antioxidants are just molecules that can be stable in either of two distinct electronic states — one before _________, and one after.9. Antioxidants are structured so that, after neutralizing a dangerous molecule, their _____ change to make them much easier to excrete. 10.A diet high in antioxidant may reduce the risk of many diseases like….

Answers:1. ORAC (Oxygen Radical Absorbance Capacity)2.Spices3-4.Raspberries, blueberries ,blackberries5-6.Nuts and Beans7.Oxidants8.Oxidation9.Shape10. heart disease and certain cancers.