rosacea blog

Fruits and nuts are good sources of antioxidants and a number of exotic fruits have recently become very popular due to their high antioxidant content. Some people refer to these fruits as “superfoods” and are marketed aggressively to get the consumers’ attention.

If you must believe some of these marketers, each one of these exotic fruits has astronomical (ORAC) antioxidant values. For my list, I only used ORAC numbers that were either published in scientific journals or were available from publications by the National Institute on Aging in Baltimore, Maryland. The ORAC values listed here are micromoles of Trolox equivalents (TE is a vitamin E derivative) per gram.

The fact that a particular food has the highest levels of antioxidants, does not necessarily mean that that food offers the most health benefits. The bio-availability of each food is different and depends on how well it is being absorbed in our intestines, how it is processed by the liver and kidneys, and if it can cross the blood-brain barrier (for it to have a positive effect on the brain).

1. Acai (dried fruit) 1016/gram

Acai fruit (Euterpe oleraceae) has probably one of the highest antioxidant levels of any food, and is particularly effective against superoxide radicals. Because of this, acai has a very good effect on general health. It also has potential inhibiting activity against Cox-1 and Cox-2, and may therefore be helpful as a treatment for arthritis. Acai is used in many different drinks and foods. Personal favorites are “Rachel Yoghurt” and “Bossa Nova Acai drinks”.

2. Goji Berry (Wolfberry) 253/gram

Goji berry or wolfberry (Lycium barbarum and Lycium chinense) belong to the nightshade family (potatoes, eggplant, tomatoes). Goji berries have a very high antioxidant activity and have been used in South East Asia for a long time. Compounds in goji berries increase nitric oxide levels in blood and could therefore be helpful to combat erectile dysfunction.

3. Mangosteen

The stem and roots of the Mangosteen (Garcinia mangostana) plant contain a number of compounds (xanthones) that have potentially anti-cancer properties. Many of these compounds are thought to inhibit the aromatase enzyme, an enzyme belonging to the Cytochrome P450 family that converts androgens (testosterone and similar) into estrogens. Mangosteen may also be beneficial to men over 40 who wish to increase their testosterone levels.

4. Noni

Noni (Morinda citrifolia) juice has been shown to have a protecting effect on the liver. It has a high antioxidant value and it has been shown to dilate blood vessels. For this reason it may not be suitable for use by rosacea sufferers.

5. Pecans 180 units/gram

Pecan (Carya illinoinensis) trees are mainly found in the southern parts of the United States and some parts of Mexico. Pecan nuts have a buttery taste and can be eaten by itself or can be used in a variety of deserts (pecan pie). Research has suggested that the antioxidants in pecans can lower bad cholesterol (LDL) levels and that daily consumption of a handful of pecans may protect against heart disease.

6. Black Chokeberry 160 units/gram

Black chokeberries (Aronia melanocarpa) contain high levels of dark pigments, mainly anthocyanins, which have antioxidant properties. Because of chokeberries’ high antioxidant level, chokeberries may be beneficial for a number of diseases, including heart disease, certain cancers, liver disease and chronic inflammation.

7. Elderberry 147 units/gram

The most common Elderberry (Sambucus nigra) produces black fruit when ripe. All parts of the plant except for the flowers and ripe fruit, are poisonous. Elderberry extract is rich in antioxidants and can be used to treat bronchitis and persistent coughs, since it is believed to act as an expectorant.

8. Walnuts 135 units/gram

Walnuts (Juglans regia) are high in antioxidants, ALA (an omega-3 fatty acid) and arginine. It has recently been shown that consumption of walnuts can protect against atherosclerosis by limiting the detrimental effect of high levels of unsaturated fats in peoples’ diet. Studies have also shown that walnut extract is able to keep beta-amyloid protein in a soluble form and preventing the breakdown of acetylcholine, both of which could delay the onset of Alzheimer’s disease.

9. Pomegranate 105 units/gram

Pomegranate (Punica granatum) is high in antioxidants and may be beneficial for cardiovascular health and high blood pressure. Pomegranate seed oil contains compounds that can inhibit estrogens and has been shown to inhibit the proliferation of breast cancer cells in vitro.

10. Cranberries 96 units/gram

Cranberries have long been considered a “superfood”, containing high levels of antioxidants. Cranberry juice is beneficial for kidney and bladder health and is able to inhibit plaque formation (on teeth). A component of cranberry juice prevents the attachment of bacteria to the wall of the bladder and urethra.

Blueberries with an ORAC score of 65 units/gram, fell just outside the list, but have many health benefits as well.

Bon appetit!

Antioxidants have become rather popular lately, and I thought I list the most potent antioxidant spices available today. As I have written in an article about antioxidants, antioxidants inhibit the action of free radicals (highly reactive molecules that can have damaging effects on cells and tissues).

How strongly and how quickly a particular antioxidant can “neutralize” an oxidizing agent, is expressed as what’s called the ORAC value (Oxygen Radical Absorbance Capacity). The ORAC scale was developed by the National Institute on Aging in Baltimore, Maryland.

Here, I list the Top 10 antioxidant spices. The ORAC values are displayed right after the name of the spice. ORAC values are often displayed as micromoles of Trolox equivalents (TE is a vitamin E derivative) per serving or per 100 gram. For clarity, I have broken it down to micromoles of TE per gram of spice (1 unit= 1 micromole TE/gram). 1 Gram equals 0.035 ounces or about 1/5 teaspoon.

Do not confuse a higher ORAC value with “healthier”. Different antioxidants have different properties, such as ability to penetrate a cell or how it is metabolized by the liver. Always eat a diet which consists of a variety of fresh foods. Happy cooking..

1. Cloves 3144 units/gram

Cloves are dried flower buds from the Syzygium aromaticum tree, which is native to Indonesia. Cloves are used as spice all over the world, but particularly in Indian cooking, where it is used in a number of curries and rice dishes.

2. Cinnamon (ground) 2674 units/gram

Cinnamon is a spice derived from the bark of a small evergreen tree native to Sri Lanka. The cinnamon that we buy in grocery stores may contain bark from a related species called Cassia (Cinamomum aromaticum). True cinnamon crumbles more than other cinnamon. Cassia containing cinnamon contains coumarin, a blood thinner, so it is advised not consume too much of the cinnamon found in (most) stores.

3. Oregano (dried) 2001 units/gram

A popular herb used in Italian and Greek cooking, it is a high in antioxidant activity and has been used to stave off colds and influenza. Oregano has both antimicrobial and anti-inflammatory properties.

4. Turmeric (ground) 1593 units/gram

Turmeric (Curcuma longa) is a plant from the ginger family and is native to South East Asia. The spice turmeric comes from root-like structures called rhizomes, which are ground to make the spice. Turmeric contains curcumin, which is thought to act as a strong pain reliever (by inhibiting the cox-2 enzyme). Curcumin may be useful for the treatment of arthritis as well for Alzheimer disease, where it is believed to inhibit the formation of amyloid plaques.

5. Parsley 743 units/gram

Originally from Iran, this spice is used worldwide. This spice is not recommended in concentrated form (as supplements for example), as it can induce labor in pregnant women, induce kidney stone formation and increase photo-sensitivity of the skin.

6. Basil 676 units/gram

In addition to strong antioxidant effects, basil also has anti-cancer, anti-viral and anti-microbial abilities. Basil is used in Mediterranian dishes as well as some Asian dishes (Thai). Basil (as does oregano) contains high amounts of a compound that selectively binds the cannaboid receptor CB2, blocking inflammation pathways without mood altering effects. Basil (and oregano) could be useful for the treatment of inflammatory bowel disease and arthritis.

7. Cumin (seed) 768 units/gram

Cumin seeds are the spice of the cumin plant and are used in many dishes, in particular curry dishes. Cumin seeds are high in essential oils and the main cumin compound that gives cumin its distinctive taste, is cuminaldehyde.

8. Sage (fresh) 320 units/gram

Used in many meat dishes from Europe, sage is a strong antioxidant. Not recommended for use as a supplement as it may be toxic in high doses.

9. Mustard Seed 293 units/gram

There are many different varieties of mustard seed (from black to yellow to white). The more pungent varieties contain sinigrin, a compound that when degraded is responsible for the strong taste of mustard or horseradish. It has been suggested that sinigrin has anti-cancer properties and that consuming sinigrin containing foods may protect against colon cancer.

10. Marjoram 273 units/gram

For culinary use, marjoram is often used for its aromatic leaves.