Every human has both free radicals and antioxidants present inside our bodies. Free radicals come from outside sources like environmental pollutants as well internally as byproducts of cellular functions. From the food we eat, we get actual antioxidants as well as building blocks so our body can build others. Free radicals and antioxidants need to be in balance in our bodies or the free radicals can cause damage to our cells and tissues causing accelerated aging, chronic diseases and an overloaded immune system.

I’ve been talking a lot about foods that have antioxidant properties, that help our bodies fight free radicals in the body and help prevent disease.

What about all those spices and herbs you add to your favorite foods to give it flavor? Keep it up! They also have antioxidant properties. A sprinkle of these spices may even provide a dose that is 30 times more potent than the foods known for their antioxidant content.

Here is a list of my favorites:

Spice

ORAC Score*

Use

ground cloves

290,283

add to coffee, chai tea or soups

oregano, dried

175,295

great paired with tomatoes, in soups, salad dressings and marinades

bacopa, dried

169,800

hard to find as a spice, but in many supplements

rosemary, dried

165,280

sprinkle on chicken or potato, add to soups and sauces

peppermint leaves

160,820

add to water or teas, in salad dressings

thyme, dried

157,380

add to soups, potatoes, rice and vegetable dishes

ground cinnamon

131,420

add to morning smoothie, lamb, rice dishes, curries, and apples

ground turmeric

127,068

sprinkle on roasted vegetables, soups, rice or add to scrambled eggs

licorice root, dried

102,945

teas and soups

basil, dried

61,063

pesto, salad dressings, soups, on pizza, or served with watermelon

cocoa powder, unsweetened

55,653

add to coffee, smoothies, in baking, Mexican mole

ground ginger

39,041

in teas, smoothies, soups, stir-fries, baked goods, marinades

black pepper

34,053

very versatile – soups, sauces, meats, chai tea, dips and salad dressings, and sprinkled on vegetables

yellow mustard

29,257

dressings, marinades, glazes and dips

ashwagandha

8,487

not common to cook with but found in many supplements

green tea, brewed

1,253

as a tea, in soups or stews, oatmeal, add to salad dressings

*ORAC = Oxygen Radical Absorbance Capacity – a method of measuring the in vitro antioxidant capacity of different foods and supplements. Originally developed by scientists at National Institutes of Health (NIH) and USDA. Many scientists believe theorize that foods higher on the ORAC scale may be more effective at neutralizing free radicals.

If you want to find the ORAC Score for your favorite spice or food, check out this link:

ORAC Values: Antioxidant Values of Foods & Beverages

Do you want help on how to increase antioxidants in your diet to improve your health? Send me an email and let’s talk!

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