Free Radical Fighters: Antioxidant Sources to Help Fight Cancer

By Tracy Owens

Have you ever purchased a food, juice, or supplement because it had a high level of antioxidants?  While the term antioxidant grabs our attention, and is used as a major selling point on many products, have you ever really stopped to think about just exactly what is an antioxidant?

In very simple terms, damaging by-products called free radicals are created as your body uses oxygen.  These free radicals are in fact the villains that antioxidants combat.  These villains can cause cancer, heart disease, damage to organs, accelerate aging, and decrease the immune system.  Therefore, it is wise to consume a diet that contains a high level of antioxidants.

The most comprehensive way to determine antioxidant levels in foods comes from the Oxygen Radical Absorbance Capacity units list known as ORAC units.  The ORAC unit is a unit of measurement for antioxidants developed by the National Institute on Aging in the National Institutes of Health (NIH).    

This list is organized in two different ways.  It can be sorted alphabetically or by ORAC levels.  The higher the ORAC value, the higher the level of antioxidant capacity. It is useful to look up a few of your favorite antioxidant sources and compare to see if there are other foods you could consume that offer more protection.  Sources of antioxidants include nuts, tea, whole grains, chocolate and fruits and vegetables. In a John Hopkins study, participants who ate eight to ten servings per day of fruits and vegetables combined had higher levels of antioxidant capacity in their bloodstream than those who ate fewer amounts.    

Some names of antioxidants in foods include perioxidase, selenium, vitamin A, vitamin C, Vitamin E, polyphenols which include flavonoids and reservertol, tannins, and catechins to name a few.   It is better to save your money and buy whole foods rather than supplements, as food is always superior since it contains plentiful and multiple sources antioxidants.  The bottom line is in order to maximize your health is best to consume a diet rich in antioxidants so you can protect yourself from the numerous damaging effects caused by free radicals.     

Examples of ORAC Levels

Fruits:

  • Tart cherry juice – 12,800 units 
  • Dried tart cherries – 6000 units
  • Blueberries – 2400 units
  • Raspberries – 1220 units.  

Vegetables: 

  • Kale – 1770 units 
  • Broccoli florets – 890 units
  • Carrots – 200 units 
  • Tomatoes – 195 units.  

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Tracy Owens, MPH, RD, CSSD, LDN, is a sports nutrition consultant for the Athletic Performance Center.  Visit www.apcraleigh.com for more information.