Test ORAC, misurare il potere antiossidante degli alimenti

Abbiamo già parlato dei radicali liberi, le sostanze di scarto prodotte dal nostro organismo, responsabili, quando non riescono ad essere smaltite e quindi si accumulano dando luogo al cosiddetto stress ossidativo, dei processi di invecchiamento precoce e del più generale decadimento del fisico.

Abbiamo anche visto che per contrastare l’azione dei radicali liberi è fondamentale assumere ogni giorno, attraverso la dieta, una buona quantità di sostanze antiossidanti (beta carotene, vitamine A ed E, zinco e selenio, acidi grassi omega 3 e omega 6) in modo da coadiuvare l’azione di quelle già prodotte dal nostro organismo, e quali alimenti ne costituiscono le fonti migliori (pesce, cereali integrali, verdure, legami frutta fresca e secca).

Quello che non vi abbiamo ancora spiegato è in che modo si misura la capacità antiossidante di una sostanza; infatti, forse non tutti sanno che quest’ultima viene stimata in ORAC (Oxigen Radicals Absorbance Capacity), un’unità di misura che determina appunto la capacità degli alimenti di assorbire i radicali liberi. Tutti i cibi sono quindi stati classificati in base al loro potere di neutralizzare i radicali liberi attraverso i principi nutrizionali contenuti al loro interno espresso in ORAC.

Numerose ricerche hanno evidenziato che il quantitativo minimo di ORAC che bisogna assumere ogni giorno perchè la lotta contro l’invecchiamento precoce sia efficace è pari a 2000 unità e che rispettare tale indicazione permette di aumentare fino al 25% il potere antiossidante del sangue umano.

I cibi più antiossidanti

  • Succo di uva nera (1 bicchiere): 5216 unità;
  • Mirtilli (1 tazza): 3480 unità;
  • Cavolo verde cotto (1 porzione): 2048 unità;
  • Spinaci cotti (1 porzione): 2042 unità;
  • Barbabietole rosse cotte (1 porzione): 1782 unità;
  • More (1 tazza): 1466 unità;
  • Prugne nere (3): 1454 unità;
  • Pompelmo rosa (1): 1.188 unità;
  • Fragole (1 tazza):1.170 unità;
  • Succo di Arancia (1 bicchiere): 1.142 unità;
  • Arancia (1) : 983 unità;
  • Susina (1) : 626 unità;
  • Patata arrosto (1): 575 unità;
  • Avocado (1): 571 unità;
  • Uva nera (1 grappolo): 569 unità;
  • Peperone (1): 529 unità;
  • Kiwi (1): 458 unità;
  • Fagioli cotti: 404 unità;
  • Cavolfiore: 400 unità;
  • Uvetta nera (1 cucchiaio): 396 unità;
  • Cipolla (1 cucchiaio): 360 unità;
  • Uva bianca (1 grappolo): 357 unità;
  • Melanzana (1): 326 unità;
  • Mela: 301 unità;
  • Pesca (1): 248 unità;
  • Banana (1): 223 unità;
  • Pera (1): 222 unità;
  • Melone (tre fette): 197 unità;
  • Spinaci crudi (una porzione):182 unità;
  • Albicocche (3): 172 unità;
  • Pomodori (1): 116 unità;
  • Cetrioli (1): 36 unità.
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