Cranberries' Antioxidant Level Tops List in New USDA Report

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The latest Agricultural Research Service Report from USDA, containing the results of the most comprehensive analysis of antioxidants in foods, shows cranberries score among the highest of all common fruits on the antioxidant scale (http://www.ars.usda.gov/Services/docs.htm?docid=15866).

The report includes antioxidant values for a wide variety of foods, which are measured by their Oxygen Radical Absorbance Capacity, or ORAC value. With 9584 ORAC units per 100 grams of fresh fruit, cranberries have the highest antioxidant capacity when compared to 19 common fruits.

Oxygen Radical Absorbance Capacity
(ORAC) of Selected Foods - 2007
U.S. Department of Agriculture

FRUIT ORAC

Cranberry 9584
Blueberry 6552
Plum 6259
Blackberry 5347
Raspberry 4882
Strawberry 3577
Cherry 3365
Apple 3082
Pear 2941
Avocado 1933
Orange, navel 1819
Peach 1814
Tangerine 1620
Grape, red 1260
Grapefruit 1238
Kiwifruit 1210
Grape, green 1118
Apricot 1115
Mango 1002
Banana 879
Nectarine 750
Pineapple 562
Honeydew 241
Watermelon 142

The chart above shows cranberries score the highest
of all common fruits on the antioxidant scale at 9584 ORAC
units per 100 g as reported in the recently updated USDA
ORAC report.

Often identified in food by their deep-colored pigments - such as the deep red color of cranberries - antioxidants are important components in plants that are showing potential to protect the body from harmful oxidants known as "free radicals," which are caused by daily stresses like cigarette smoke, pollutants, unhealthy foods and environmental toxins.(1) The cell damage caused by free radicals weakens the immune system and is linked to several diseases. Antioxidants reduce the effect of these free radical oxidants by binding with them and decreasing their destructive power and repairing damage. While more research is needed on the effects of antioxidants on health, preliminary studies suggest they may work by helping to maintain healthy cells, tissues and arteries.

There are different types of antioxidants. Known for their antioxidant activity, flavonoids make up the largest subgroup of phytonutrients, which are beneficial compounds found in plant-based foods, including cranberries. Specifically, cranberries contain a subclass of flavonoids called anthocyanins, which are known for their role as antioxidants. Additionally, cranberries contain a subclass called proanthocyanidins, known for helping to inhibit E.coli - the bacteria responsible for 80-90 percent of urinary tract infections - and helping to maintain a healthy urinary tract.(2-6) Ongoing research continues to reveal more about the unique flavonoid contributions of cranberries and flavonoids' potential effects on health.

This is exciting news for those who want great taste and healthy rewards from their food choices. With so many reasons to love cranberries, it's just a matter of choosing which of their bright red forms to enjoy; choose from sweetened or unsweetened cranberry juice, sweetened dried cranberries, cranberry sauce and frozen berries. Try starting your day with cranberry juice, a cran-smoothie, oatmeal topped with dried cranberries or a cranberry oatmeal muffin. Later in the day, enjoy sweetened dried cranberries as a snack, as a topper on salads, in trail mix, or mixed in rice.

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