• Spinach:
(Spinach is rich in iron, calcium and protein.)


• Carrots:
Carrots are brimming with beta carotene. Beta carotene is a substance that is converted to Vitamin A in the human body. It is also a powerful antioxidant effective in fighting against some forms of cancer, especially lung cancer.
• Brussel Sprouts
(Unlike most green vegetables, Brussel Sprouts are rather high in protein. They are a member of the cabbage family.)
• Red Bell Peppers:
Red bell peppers are a good source of Vitamin A and C bursting with antioxidants.


• Tomatoes:
Tomatoes are packed with Vitamin C, potassium, fiber and Vitamin A in the form of health promoting beta-carotene, which the body converts to Vitamin A.


• Dark chocolate (Yes, Cacao is a fruit! )



• Acai Berries



• Blueberries

If you are unable to raise your own, try buying from a Farmers Market near you where you know they do not use herbicides.

Your balanced diet should include 5 to 9 servings of these High ORAC Antioxidant-Rich fruits and vegetables daily.

Organic Food:If you shop at the supermarket, it is important that you shop in the organic section. The produce available in most stores no longer contains the level of nutrients that it did 100 years ago.

Because of pesticides and the diminished mineral levels in soils used today, eating non-organic produce will not provide you with the antioxidants (or vitamins and minerals) that your body needs.

High in Nutrients: On average, organic produce contains nearly 30% more nutrients than non-organic and is grown without using harsh chemicals (herbicides) that can lead to further free radical exposure.

Autumn is a great time to start a new healthy habit that your family will love, and eating 5 to 9 servings a day of scrumptious organic fruits and vegetables really can keep the doctor away.

Vitamin E: The benefits of getting your daily dose of fruits and vegetables are numerous! The antioxidant, Vitamin E, is wonderful for your heart.

Vitamin E has the ability to essentially “mop up” the LDL (“bad”) cholesterol in your arteries, allowing for the necessary elasticity and blood pressure levels to keep your heart pumping safely.

Cholesterol: Cholesterol, if left untreated, builds up as plaque on the inside walls of the arteries, impeding blood flow LDL and forcing the heart to work overtime to continue functioning.

Eventually, plaque buildup can become so severe that it can create a blockage in the artery, leading to heart attack or stroke.

By getting enough Vitamin E in your diet you can give your body the necessary antioxidants to prevent your LDL (bad) cholesterol levels from getting out of control.

Many experts believe the best way to provide the body with the most complete protection against free radicals is to consume a large variety of antioxidants.

In recent laboratory studies, eating plenty of High-ORAC foods:

• Raised the antioxidant power of human blood 10 to 25 percent



• Prevented some loss of long-term memory and learning ability in middle-aged rats



• Maintained the ability of brain cells in middle-aged rats to respond to a chemical stimulus--a function that normally decreases with age



• Protected rats' tiny blood vessels--capillaries--against oxygen damage

They have been testing whether antioxidants other than vitamins are absorbed into the blood and protect the cells, and the results look promising.

The spinach group scored best among the fortified diets in a test of nerve cells in the brain, a part that maintains balance and coordination.

ORAC VALUES OF FRUITS & VEGETABLES

(per 100 grams, or 3.5 ounces)

ORAC (Oxygen Radical Absorbance Capacity) is a measure of how many free radicals certain foods can eliminate from your body to help it fight diseases like cancer and heart disease."

A sample of antioxidant in the form of food, drink, fruit, vegetable, nutritional supplement, vitamin, or chemical substance (example, carrot, orange juice, or vitamin E) is put in a test tube to see how well and how long it takes to destroy or neutralize free radicals.

This substance or test is then given an ORAC Score that reflects the power and speed with which it does its job as an antioxidant. Researchers have determined that their Recommended 5000 ORAC Units Daily helps prevent certain age-related diseases.

What is Oxidation?

Oxidation is a natural process that happens around us all the time. One example is bananas turning brown and another is metals that rust. Imagine a metal bridge that is rusting (oxidation).

When metal rusts, it becomes weak and flaky and doesn't serve its function anymore. It can't support the weight of the bridge and doesn't do what it's suppose to do because it is damaged by oxidation.

This exact same process happens in your body! Just like a rusting bridge, the cells, organs and other parts of your body can be made weak by oxidation, and leads to a break down of the body's cells, which is the beginning of a disease.

Is there anything we can do to stop oxidation damage to our bodies?

YES! One of the best ways to stop oxidation is by choosing the right foods to eat (like fruits and vegetables, dark chocolate, etc.).

This is where ORAC levels are important; the more oxygen radicals a food can absorb, the higher its ORAC score. The higher its ORAC score, the better it is at helping our bodies fight diseases.

So, eat your fruits and veggies!

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