Herbs and spices will not only makes a lower calorie lifestyle more interesting, but they have health benefits all their own.
New information from the USDA (United States Department of Agriculture) on ORAC scores, (oxygen radical absorbance capacity) provide a measure beyond the basics of calories, protein and fat to detail just how healthy a food may be. The ORAC score is the capacity of a particular food to have antioxidant activity in the body.
Antioxidants vacuum up free radicals, the cell damaging chemicals resulting from oxidation. Certain foods, chemicals and even air can trigger oxidative stress. This type of cell damage is a major culprit in many chronic diseases such as heart disease, cancer, and neurological conditions like Parkinson’s. Free radicals are thought to be such bad actors because they are highly unstable, and wreak havoc on tissue in their quest to find a more stable state. Because antioxidants remove free radicals from circulation, they are protective against at least some of the chronic diseases that plague Americans. The CDC (National Centers for Disease Control) estimate that 5 out of every 6 deaths in the US result from chronic disease, so the tiny free radical is a big problem.
It's all about dietary choice when it come to boosting antioxidants. Unprocessed whole fruits, vegetables and other plants are the primary source, though some fat-soluble nutritents found in fish and nuts are also rich. Herbs like cilantro and spices like ginger, cinnamon and cumin have very high ORAC scores. Oh yes, and chocolate is an ORAC superstar.
Curious? Here are a few foods and their ORAC scores.
Estimate of Antioxidant Capacity of Selected Foods
Food - ORAC (in Trolox Equivalents (TE))
- 1 sm (149 gm) Red Delicious Apple - 6370
- 1 oz (28 gm) Dark chocolate - 5903
- ½ cu (74 g) Fresh blueberries - 4848
- 1 sm (100 gm) Banana - 879
- 1 pkt (17 gm) Catsup - 58
The USDA published the first list of ORAC scores in 2004, and recently expanded its database of foods and their scores. Check out ORAC scores and learn more about what ORAC means to your long term health through the USDA site.
Evidence mounts that focusing on a plant based diet, along with the magic of movement, is what the doctor ordered for the prevention and treatment of chronic disease.
A tasty way to spice up meal while boosting healthy ORAC intake is to look to the Far East. Check out this recipe for Tomato-Cilantro Chicken Indian Style, which features lots of ORAC boosting veggies in a spicy aromatic sauce. It’s quick and easy, too.
Enjoy it in good health.
