Antioxidants in fruits and vegetables

It's common knowledge that eating fruits and vegetables are good for us. They are chock full of antioxidants, which protect your body’s cells from damage. Read on to learn about the benefits of the antioxidant phytochemicals in our food.

Antioxidants in food are measured by their ORAC scores. ORAC refers to the Oxygen Radical Absorbance Capacity, an analysis that is used to measure the total antioxidant power of foods and other chemical substances. The higher the ORAC score, the greater its antioxidant capacity.

This is a laboratory measurement and its relevance to the diet is unclear. Demonstrating that a substance neutralizes free radicals in a test tube and showing that it prevents disease are quite different matters. ORAC scores listed are for 100 gram (3 1⁄2 ounce) servings

• Prunes 5,770
• Raisins 2,830
• Blueberries 2,400
• Kale 1,770
• Strawberries 1,540
• Spinach 1,260
• Raspberries 1,220
• Brussels sprouts 980
• Plums 949
• Broccoli florets 890
• Beets 840
• Oranges 750
• Grapes 739
• Red peppers 710
• Cherries 67O
• Kiwi 602
• Onions 450
• Corn 400
• Eggplant 390
• Carrots 210

Researchers have investigated and identified literally hundreds of antioxidant phytochemicals in our food, from vitamins to pigments, that protect against disease, and the list continues to grow.

Here are the main ones:

Vitamin C

Function: protects against heart disease, cataracts, macular degeneration and some types of cancer.

Found in: citrus fruit, tomatoes, melon, strawberries, kiwi, sweet peppers, broccoli.

Vitamin E

Function: may help prevent heart disease and prostate cancer and slow progression of Alzheimer's.

Found in: nuts and seeds, oils, fruits and vegetables.

Carotenoids; beta-carotene

Function: protective against cancer, particularly lung cancer, and heart disease.

Found in: orange and dark green vegetables, including carrots, sweet potatoes, squash, broccoli, kale, spinach, apricots, peaches and cantaloupe.

Lutein; zeaxathin

Function: protects against macular degeneration.

Found in: dark green leafy vegetables, corn, sweet peppers, spinach, cabbage, oranges.

Lycopene

Function: may protect against prostate cancer, lung cancer and heart disease.

Found in: tomatoes, pink grapefruit, watermelon.

Flavonoids; anthocyanidins

Function: protective against cancer.

Found in: blueberries, cherries, cranberries, blackberries, black currants, plums, red grapes.

Hesperidin

Function: protective against heart disease and cancer.

Found in: citrus fruits and juices.

Isoflavones

Function: protective against heart disease and cancer.

Found in: soy, legumes, peanuts.

Quercetin

Function: protective against heart disease and cancer.

Found in: onions, apples, berries, red grapes, kale, broccoli, red wine.

Selenium

Function: may help prevent prostate cancer, colon cancer and lung cancer.

Found in: whole grains, nuts, Swiss chard, onions, garlic, poultry, seafood, meat.

Co-enzyme Q10

Function: may help reduce risk of heart disease. Works together with vitamin E.

Found in: all plants and animal foods.

Smokers who take high-dose beta-carotene supplements actually increase their chances of developing lung cancer, according to the results of two large medical trials. Ongoing studies continue to stress that everyone should get beneficial antioxidants the old-fashioned way — by eating their fruits and vegetables.