HEART VIGOR DIET - SUPPLEMENTS

Warning: Many supplements adversely interact with modern medicines and should only be taken after consulting with medical professionals. Use as directed by a health care provider. Always follow the manufacturers dosage guidelines!

ANTIOXIDANTS
Oxygen is an important part of the air we need to survive. We can't live without it. On the down side, oxygen can also be a source of free radicals or unstable oxygen molecules associated with causing cancer, heart disease and premature aging.

RASPBERRY
4882 ORAC UNITS

RED WINE
3873 ORAC UNITS
Fortunately we have antioxidants that can fight these damaging free radicals.
Antioxidants have been studied for decades and have been shown to lower a person's risk for disease, stimulate the immune system, help slow the aging process, and protect brain neurons from damage.
Damaging oxidative stress accurs when oxidative effects exceed the antioxidant defenses. To maintain a high antioxidant defense system we have to choose foods rich in antioxidants. Luckily these foods are plentiful and easily obtainable.
Antioxidants are measured in ORAC - Oxygen Radical Absorbance Capacity. Nutritionists agree a person should consume a minimum 3,000 to 5,000 ORAC units per day to have positive impact to better health.
Remember that the more foods are processed, the more their Oxygen Radical Absorbance Capacity diminishes. Boiling lowers the ORAC value greatly, while steaming retains more antioxidants in foods. To retain the most ORAC value choose foods that need little processing or can be eaten their raw and natural state.

ORAC NUMBERS OF SOME COMMON FOODS
- the values listed are per 100 grams of food (or 3.5 ounces)

Alfalfa seeds-sprouted-raw 1510 Apples-raw-with skin 3082 Apples-raw-without skin 2573 Applesauce-canned-unsweetened 1965 Apricots-dried-40% moisture 3234 Apricots-raw 1115 Artichokes-raw 6552 Asparagus-cooked-boiled 1644 Asparagus-raw 2150 Avocados-raw 1933 Babyfood-fruit-applesauce-strained 4123 Babyfood-fruit-bananas 2658 Babyfood-fruit-peaches 6257 Baking chocolate-unsweetened 49926 Bananas-raw 879 Basil-fresh 4805 Basil-dried 67553 Beans-black-raw 8040 Beans-kidney-red-raw 8459 Beans-lima-canned 243 Beans-navy-raw 1520 Beans-pinto-cooked-boiled 904 Beans-pinto-raw 7779 Beans-snap-canned 290 Beans-snap-green-raw 759 Beet greens-raw 1946 Beets-raw 1767 Blackberries-raw 5347 Blueberries-raw 6552 Bread-mixed grain 1421 Bread-Oatnut 1318 Bread-pumpernickel 1963 Broccoli-frozen-spears 496 Broccoli-raw 1362 Cabbage-cooked-boiled 856 Cabbage red-cooked-boiled 3145 Candies-chocolate-dark 20823 Candies-milk chocolate 7528 Candies-semisweet chocolate 18053 Cardamom-spice 2764 Carrots-baby-raw 436 Carrots-cooked-boiled 317 Carrots-raw 666 Catsup 578 Cauliflower-raw 829 Celery-raw 497 Cereals-ready to eat-granola-raisins 2294 Cereals-ready to eat-oat bran 2183 Cereals-QUAKER OAT LIFE 1517 Cereals-oats-quick-uncooked 2169 Cereals-corn flakes 2359 Cherries-sweet-raw 3365 Chickpeas-raw 847 Chili Powder-spice 23636 Cinnamom-ground-spice 264083 Chives-raw 2094 Chocolale-dutched powder 40200 Chokeberry-raw 16062 Cloves-ground-spice 161137 Cocoa-dry powder-unsweetened 80933 Corn-sweet-yellow-raw 728 Cranberries-raw 9584 Cucumber-peeled-raw 126 Cumin-seed-spice 76800 Currants-european black-raw 7960 Currants-red-raw 3387 Curry Powder-spice 48504 Dates-medjool 2387 Eggplant-raw 932 Elderberries-raw 14697 Fennel-bulb-raw 307 Figs-raw 3383 Garlic-raw 5346 Garlic Powder-spice 6665 Ginger-ground-spice 28811 Ginger root-raw 14840 Gooseberries-raw 3277 Grape juice-white 793 Grapes-red-raw 1260 Grapes-white or green-raw 1118 Juice-Blueberry 2906 Juice-Concord grape 2377 Juice-cranberrry 865 Juice-Orange juice-raw 726 Juice-Pear 704 Juice-Pineapple-canned 568 Juice-Pomegranate 2341 Juice-Prune-canned 2036 Juice-red grape 1788 Juice-Tomato-canned 486 Kiwi fruit-fresh-raw 882 Leeks-raw 490 Lemon balm-leaves-raw 5997 Lemon juice-raw 1225 Lentils-raw 7282 Lettuce-cos or romaine-raw 963 Lettuce-red leaf-raw 2380 Lime juice-raw 823 Mangos-raw 1002 Marjoram-fresh 27297 Melons-cantaloupe-raw 315 Melons-honeydew-raw 241 Milk-chocolate-reduced fat 1263 Mustard seed-yellow-spice 29257 Nectarines-raw 750 Nuts-almonds 4454 Nuts-brazilnuts-dried 1419 Nuts-cashew nuts-raw 1948 Nuts-hazelnuts or filberts 9645 Nuts-macadamia nuts-dry roasted 1695 Nuts-pecans 17940 Nuts-pistachio nuts-raw 7983 Nuts-walnuts-english 13541 Oil-peanut 106 Olive oil-extra virgin 1150 Onion Powder-spice 5735 Onions-raw 1034 Onions-sweet-raw 614 Onions-yellow-sauteed 1220 Oranges-raw-navels 1819 Oregano-dried-spice 200129 Oregano-fresh 13970 Parsley-dried-spice 74349 Parsley-raw 1301 Paprika-spice 17919 Peaches-canned 436 Peaches-dried 4222 Peaches-raw 1814 Peanut butter-smooth style 3432 Peanuts-all types-raw 3166 Pears-raw 2941 Peas-green-frozen 600 Peas-split-raw 524 Pepper-black-spice 27618 Peppermint-fresh 13978 Peppers-sweet-green-raw 923 Peppers-sweet-green-sauteed 615 Peppers-sweet-red-raw 791 Pineapple-raw 385 Plums-black diamond-with peel-raw 7581 Plums-dried (prunes)-uncooked 6552 Popcorn-air popped 1743 Poppy Seed 481 Potatoes-red-with skin-baked 1326 Potatoes-Russet-with skin-baked 1652 Pumpkin-raw 483 Radishes-raw 1736 Raisins-seedless 3037 Raspberries-raw 4882 Rice bran-crude 24287 Sage-fresh 32004 Sauce-ready to serve-salsa 966 Savory-fresh 9465 Sorghum-bran-black 100800 Sorghum-bran-red 71000 Sorghum-grain-black 21900 Sorghum-grain-white 2200 Soybeans-mature seeds-raw 5764 Spinach-frozen 1687 Spinach-raw 1515 Squash-summer-zucchini-with skin-raw 180 Squash-winter-butternut-raw 396 Strawberries-raw 3577 Sumac-bran-raw 312400 Sumac-grain-raw 86800 Sweet potato-cooked-baked-w/skin 2115 Sweet potato-cooked-boiled-no skin 766 Tangerines-raw 1620 Tarragon-fresh 15542 Tea-brewed-tap water 1128 Tea-green-brewed 1253 Thyme-fresh 27426 Tomatoes-plum-raw 546 Tomatoes-red-ripe-cooked 406 Tortilla chips-reduced fat 1704 Tumeric-ground-spice 159277 Vinegar-Apple 564 Vinegar-Red wine 410 Watermelon-raw 142 Wine-table-red 3873 Wine-table-rose 1005 Wine-table-white 392

Warning: Many supplements adversely interact with modern medicines and should only be taken after consulting with medical professionals. Use as directed by a health care provider. Always follow the manufacturers dosage guidelines!

SUPPLEMENTS FOR BETTER HEALTH

EATING HEALTHY FOR LIFE

Warning: Many supplements adversely interact with modern medicines and should only be taken after consulting with medical professionals. Use as directed by a health care provider. Always follow the manufacturers dosage guidelines!

ANTIOXIDANTS

ORAC NUMBERS OF SOME COMMON FOODS

Warning: Many supplements adversely interact with modern medicines and should only be taken after consulting with medical professionals. Use as directed by a health care provider. Always follow the manufacturers dosage guidelines!