VOLUME 2 ISSUE 3    February 2007 VIEW ARCHIVE

ORAC Tells Us What Is Heart Smart How does chocolate rate? by Michelle Gibeault Traub, R.D. The antioxidants in foods help protect our bodies from the everyday damage that contributes to heart disease, cancer, and accelerated aging. But, how much of these mysterious substances exist in the foods we eat? Enter “ORAC,” the common acronym for Oxygen Radical Absorbance Capacity. The Higher the ORAC, the Better the Food ORAC is quite literally a measure of a food’s ability to neutralize oxygen radicals, the particles around us that can damage our cells and lead to aging and disease. Foods with a high ORAC value are loaded with antioxidants and offer the most heart protection. Plant-based is Best The primary recommendation for increasing the amount of antioxidants in the diet has always been to eat more fruits and vegetables. However, as more foods are tested using the ORAC scale, it is clear that other less obvious plant-based foods are even higher in antioxidants including herbs, spices, coffee, and chocolate.1  Chocolate Tops the Charts With estimated ORAC values for chocolate ranging from more than 13,000 for dark chocolate and 6,700 for milk chocolate2, the makers of Adora Calcium wanted to know how their product compared. The results, as reported by an independent lab, follow: ORAC Scores for Adora Calcium in chocolate*   1 disc (7g) 3 discs (21 g) 100 g Adora Dark Chocolate 634 1900 9050 Adora Milk Chocolate 234 700 6670 *Source: Covance Labs testing conducted on 11/10/06 with results reflecting an average of tested samples. Comparisons Are Tricky The ORAC scale generally compares foods in 100 gram portions. This can be confusing since in the US foods are not typically measured in grams, but rather in cups, ounces, or even in individual units (i.e. 1 Adora disc, 1 piece of fruit). Regardless, using a standardized amount (100g in this case)is the best way to compare foods on a one-to-one basis. According to this system, when compared to the results of the top-scoring fruits and vegetables as noted by the USDA, 100 grams of Adora Calcium in dark chocolate outscores 100 grams of prunes (the number one fruit) with over 1½ times more antioxidants (Adora-Dark=9050 vs. Prunes=5770). Furthermore, just 1 Adora disc in dark chocolate contains more antioxidants than a large kiwi (~100 grams). Top-Scoring Fruits & Vegetables ORAC units per 100 grams (about 3 ½ ounces) Fruits   Vegetables   Prunes 5770 Kale 1770 Raisins 2830 Spinach 1260 Blueberries 2400 Brussels sprouts 980 Blackberries 2036 Alfalfa sprouts 930 Strawberries 1540 Broccoli flowers 890 Raspberries 1220 Beets 840 Plums 949 Red bell pepper 710 Oranges 750 Onion 450 Red grapes 739 Corn 400 Cherries 670 Eggplant 390 Kiwi fruit 602     Grapefruit, pink 483     Source: USDA Agricultural Research Service's Human Nutrition Research Center on Aging at Tufts, 19993 Reports Vary But One Truth Remains As ORAC testing is still relatively new, media reports vary regarding the ORAC values of many foods. Some reports indicate that blueberries have the highest antioxidant count; others say dark chocolate, still others say cinnamon. However, one principle seems to hold true. If a food originated from a plant, whether it is a fruit, vegetable, bean, or herb, then it is likely to be an excellent source of protective nutrients. And, while the ORAC scale may not be foolproof, it is a strong tool in choosing foods that are heart healthy.   References Oxygen radical absorbance capacity, From Wikipedia, the free encyclopedia. Retrieved 2/2/07 LINK Miraglio, Angela, MS, RD. Chocolate’s Potential for Health Benefit. Food Product Design, May 2001. retrieved 2/2/07 LINK McBride, Judy. High-ORAC Foods May Slow Aging. February 8, 1999. retrieved 1/25/07 http://www.ars.usda.gov/is/pr/1999/990208.htm For more information on how an ORAC scored is determined: Suzanne Dixon, M.P.H., M.S., R.D. Food for Thought: What is ORAC? Retrieved 1/25/07 http://www.cancer.med.umich.edu/news/pro01sp07.htm Crowley, Richard “Determining ORAC” 12/01/2004, retrieved 2/2/07 http://www.foodproductdesign.com/articles/1204CATSH1.html

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