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Combating Free Radicals - The ORAC Scale!
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An excess of free radicals in the body is the primary cause of the aging process in the body. However, fortunately, we have access to many products that are capable of combating these harmful atoms. These products are classified on the ORAC scale. Fun fact: which products should be chosen to combat free radicals?
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What are free radicals?
Free radicals are present in living organisms and are the result of natural metabolic processes. They are molecules with an odd number of electrons in the outer shell, which are highly reactive and can cause damage to cells, tissues, and DNA. Antioxidants are natural defenders of the body against the harmful effects of free radicals. If the balance between free radicals and antioxidants is maintained in the body, the processes of aging and disease progression are slowed down.
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What does ORAC Capacity mean?
ORAC, or Oxygen Radical Absorption Capacity, refers to the level of antioxidants' capacity to absorb reactive forms of oxygen. There are products in nature that naturally assist the body in dealing with an excess of free radicals. They decelerate the aging process and prevent diseases caused by the oxidation of molecules.
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Turmeric and other edible spices
Researchers employed the ORAC-FL method to assess products commonly used in the kitchen concerning their antioxidant content. The antioxidant amount is expressed in micromoles per 100 g of the product or 1 dm3 of the solution studied. Cinnamon occupies a high rank in this classification. This spice can contain up to 267,536 μmol of antioxidants. Similar quantities are found in spices and herbs like cloves, dried oregano, thyme, parsley. The list also includes acai berries, cocoa beans, and cumin, in which the antioxidant content does not exceed 200 μmol in 100 g. Other popular products with high antioxidant levels are black chokeberry, wild rose, oranges, tangerines, walnuts, beans, blackberries, cranberries, dried plums, raspberries, dried peaches, cherries, raisins, red cabbage, and spinach.
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Suggested dishes based on the ORAC scale
When preparing meals at home, it is worthwhile to utilize scientific knowledge. It is recommended to add spices such as turmeric, cumin, or cinnamon to your food. It can also be attempted to prepare dishes based on products with high ORAC values. The proposed salad below is based on products rich in antioxidants. The following ingredients are required to prepare a portion for 1 person: 25 g fresh spinach (handful), 1/4 of a medium head of red cabbage, 8 g raisins (teaspoon), 15 g walnuts (tablespoon), 12 g dried cranberries (tablespoon), 50 g natural yogurt (2 tablespoons), 10 g mustard (teaspoon), a pinch of salt, turmeric, and freshly ground pepper. The cabbage leaves should be cut into thin strips and then mixed with spinach (the baby variety does not need to be broken into smaller pieces), dried fruits, and nuts. The dressing should be prepared in a separate glass – mustard, a pinch of turmeric, salt, and pepper should be added to the yogurt. Mix well and combine with the remaining ingredients.
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Scientifically reviewed by a clinical dietitian
• 17.03.2026
mgr Bartosz G., Druga twarz tlenu. Wolne rodniki w przyrodzie, Warszawa 2009. Olędzki R., Znakowanie żywności pod względem wartości antyoksydacyjnej, „Nauki Inżynierskie i Technologie” 2013, 3(10), 80–91. Hayowitz D.B., Bhagwat S., USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2, orac-info-portal.de/download/ORAC_R2.pdf (3.10.2018).
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