Top 100 High ORAC Value Antioxidant Foods

The ORAC values of the following spices-herbs-foods are rated very high (healthy) and are worth considering in your diet and preps for your overall health and well-being.

ORAC is an abbreviation for Oxygen Radical Absorbance Capacity and was developed by the National Institutes of Health in Baltimore.

In short, ORAC units measure the antioxidant capacity of foods. The higher, the better.

It is widely believed that high antioxidant foods help greatly to lower the risks of cancer, degeneration, and disease.

Here’s the list:

UPDATE: Add your comments regarding foods-herbs-spices which you believe to be high in antioxidants. The list I’ve put together here is not all-inclusive (no list ever is )
40,000 ORAC Units Per Serving – Superfood Powder

Have a look at the following list of food and spices and consider making a conscious effort to obtain and consume more of them in your normal diet. Ones health is paramount to survival!

(data sourced from the US Department of Agriculture during 2010)

The USDA recommends an ORAC unit ingestion of about 3000 to 5000 units daily.

The ORAC value of a given food will vary due to growing conditions, processing conditions, specific variety and others.

ORAC values listed here are in units of µmol TE/100g. (micromol Trolox Equivalent per 100 grams)

Trolox equivalency is used as a benchmark for the antioxidant capacity.

UPDATE (2014): The USDA has apparently removed their ORAC listings. If someone finds a USDA link, please comment below.

This is not medical advice.

ORAC Value Top 20 list

ORAC Value list 21 – 40

ORAC Value list 41 – 60

ORAC Value list 61 – 80

ORAC Value list 81 – 100

ORAC Value list, Top 100

By Ken Jorgustin – www.modernsurvivalblog.com

Image For Pinterest:

Graphic – www.myfamilysurvivalplan.com. Images – Pixabay (PD)

Emergency Food Recipe Of The Week #9: Artichoke And Chickpea Salad

photo source: www.vegetariantimes.com

As busycooks.about.com puts it: “Did you ever think you could eat gourmet food during a natural disaster?” Honestly, no. The way I imagine cooking in times of disaster or crisis is trying as much as possible to keep your regular meals, perhaps a bit less tasty because you have to replace some fresh ingredients with canned foods or dry vegetables and fruit.

But never have I thought you could cook fancy gourmet meals with the things you find in your stockpile. Well, now I know it’s possible and I want to show you how to make an amazing artichoke and chickpea salad, too. Best thing about this recipe: you don’t have to use all the ingredients on the list, so if you’re missing a couple of things, it’s ok.

But first, let me show you why this salad is worth preparing. Here are just some of the benefits you’ll get from the main ingredients:

HealthDiaries give us 8 good reasons to eat artichokes:

1. They’re High In Antioxidants

A study done by the USDA found that artichokes have more antioxidants than any other vegetable and they ranked seventh in a study of the antioxidant levels of 1,000 different foods.

2. They Prevent And Even Treat Cancer

Studies done with artichoke leaf extract have found that they induce apoptosis(cell death) and reduce cell proliferationin many different forms of cancer, including prostate cancer, leukemia, and breast cancer. An Italian study found that a diet rich in the flavanoids present in artichokes reduces the risk of breast cancer.

3. It’s Good For The Liver

Thanks to cynarin and another antioxidant, silymarin, artichokes are very beneficial to the liver. Studies have found they may even regenerate liver tissue. Artichokes have long been used in folk and alternative medicine as a treatment for liver ailments and the scientific studies are now proving them to be correct.

4. It Reduces Cholesterol

Ingredients in artichoke leaves have been shown to reduce cholesterolby inhibiting HMG-CoA reductase. They raise good cholesterol (HDL) and lower bad cholesterol (LDL).

5. They’re High in Fiber

One large artichoke contains a quarter of the recommended daily intake of fiber. A medium artichoke has more fiber than a cup of prunes.

But what about chickpeas? Can they keep up?

Elements4Health give us 3 BIG reasons to include chickpeas in our meals:

1. They Reduce Cholesterol

The fiber in chickpeas helps to decrease blood cholesterollevels. 47 participants took part in a study to compare the effects of a chickpea-supplemented diet and those of a wheat-supplemented diet on human serum lipids. The inclusion of chickpeas in the diet resulted in lower serum total and LDL cholesterol levels.

2. They Prevent Diabetes

Preliminary evidence suggests the consumption of chickpeas may be beneficial for correcting dyslipidaemia (when the concentration of cholesterol or lipids in the blood exceeds normal limits), and preventing diabetes.

Regular consumption of pulses such as chickpeas may reduce risks of coronary heart disease.

However, if you’re prone to developing kidney stones, try not to eat chickpeas too often, as they contain oxalate.

Now let’s get to the recipe. According to busycooks.about.com, here’s what you need for 4 servings:

• 6 oz. jar marinated artichoke hearts
• 1/4 cup chopped fresh parsley OR 1 Tbsp. dried parsley flakes
• 2 Tbsp. extra virgin olive oil
• 2 Tbsp. white wine vinegar
• 1 clove garlic, minced
• 1/2 tsp. dried oregano
• 1/4 tsp. each salt and pepper
• 2 (18 oz.) cans chickpeas, drained and rinsed
• 1/4 cup grated Parmesan cheese

Now drain the artichoke hearts, but keep the liquid in a separate bowl. Slice the artichokes thinly and set them aside. Then, whisk the liquid with parsley, vinegar, oil, garlic, oregano, salt, and pepper.

It’s time to add the sliced artichoke hearts, the chickpeas, and Parmesan cheese. Gently toss.

That’s it. You’re done with the preparation. Now you can eat it as a salad or as a sandwich filling, as you wish. Enjoy!

More emergency food recipes on: www.myfamilysurvivalplan.com.