There is currently a method widely used in the United States to assess the overall antioxidant potential of foods. This is the ORAC index or score (Oxygen Radical Absorbance Capacity) or oxygen free radical absorption capacity expressed in units per 100 grams. The higher the index, the greater the antioxidant potential of the food. Let us take the case of red fruits known to be antioxidants thanks to the presence of their beta-carotene but which have a lower overall power compared to cooked artichokes for example.

It is recommended to consume between 3000 and 5000 ORAC units per day.

Some of the richest in antioxidants are at the top of the list: acai berries, pecans, hazelnuts, dried prunes, red grapes, blackberries, blueberries, strawberries, apples Granny Smith et Red delicious, purple plum, pomegranate, orange, kiwi …

On the vegetable side, let’s mention red beans, cooked artichoke, spinach, broccoli, red pepper …

Note that spices such as cloves and cinnamon as well as certain herbs such as oregano and parsley are not left out, but given the quantities consumed, their effect is derisory! 

One downside, however: the ORAC index depends on the state in which the food is found (example: fresh or dry), it also decreases during cooking except for tomatoes and potatoes.