To date, studies have confirmed that chronic inflammation contribute to factors that increase your risk of developing cancer, including DNA mutations and cancer cell growth. Research has confirmed that the antioxidants in dark chocolate have a strong ability to fight the DNA damage that could lead to cancer development, as well as reduce certain inflammation enzymes that could encourage its growth (12).
Due to the higher cocoa content, dark chocolate has a much richer flavor than milk chocolate. The higher the percentage of cocoa, the richer the taste. Cocoa is naturally bitter and very strong-tasting. Chocolate-makers (especially makers of milk chocolate) mellow this flavor by processes, such as alkalizing, fermenting, roasting, and adding milk and/or sugar, all of which can destroy healthy flavanols, alter our ability to use them or negate their health effects all together with unhealthy additives.
You probably know that a candy bar or can of soda aren’t exactly healthy, but you might not be aware of how exactly their sugar content is affecting your body. And while a treat every once in a while is perfectly OK, daily consumption has been shown to have pretty significant negative health outcomes. A study at the University of California San Francisco found that drinking a 20-ounce soda on a daily basis was equivalent to 4.6 years of cell aging, the same as smoking cigarettes—and this cell aging has previously been linked with a shorter human lifespan. The things that happen to your body when you stop eating sugar, on the other hand, are beneficial to your health.
Studies on brain activity have provided evidence supporting the idea that overeating alters our brain’s reward system, which then further drives overeating. This same process is thought to underlie the tolerance associated with addiction. Over time, greater amounts of the substance are required to reach the same level of reward. Studies imply that overeating results in a diminished reward response and a progressively worsening addiction to low-nutrient foods rich in sugar, salt, and fat.
Evidence that dark chocolate may play a role in cancer prevention is limited but growing. Some preliminary studies on three continents — Europe, Asia, and North America — have shown that people who eat many flavonoids or a lot of antioxidant-rich chocolate develop fewer cancers than those who don’t consume them. Of the many flavonoids in chocolate, two in particular, epicatechin and quercetin, are believed to be responsible for the cancer-fighting properties.
When it comes to protection against things like cancer or heart disease, overall the medical literature seems conflicting. Although some studies found a positive relationship between antioxidant supplementation and risk reduction, others have not found such positive effects. (15) To be safe, always follow directions carefully and speak with your doctor if you’re unsure of whether or not a supplement is right for you. And to remain your healthiest into older age, aim to reduce free radical load in your body by practicing things like:
Sugar and refined carbohydrates are considered 'empty calories', mainly because they don't contain any useful nutrients. Some foods high in sugar are heavily processed, and the sweet stuff is added to make them more palatable and desirable. It's these foods that are not always easy to spot the sugar in, and often those that are marketed as 'healthy', or low in fat which can be the worst offenders. In some cases, ready meals could contain up to 12 teaspoons of sugar per portion, a can of cola houses six and a bowl of dry Bran Flakes has three.
Forget carrots—dark chocolate can improve your eyesight too, according to research published in the journal Physiology & Behavior. The researchers found that participants who consumed dark chocolate with 720 mg of cocoa flavanols experienced enhanced visual performance—like detecting motion and reading low contrast letters—likely due to the increased blood flow to the retina and brain.
Based on concentrations of things like lutein and other carotenoids, examples of antioxidant foods that protect vision include spinach, kale, berries, broccoli and even egg yolks. Research shows that high-lutein sources like spinach are proven to help decrease eye related degeneration and improve visual acuity. (5) Similarly, flavonoid antioxidants found in berries, such as bilberries or grapes (also a great source of the antioxidant resveratrol), may be especially beneficial at supporting vision into older age.
Just empty and quickly digested calories that actually pull minerals from the body during digestion. It creates a hormone cascade when consumed that starts a positive feedback loop in the body to encourage more consumption. In a time when food was scarce and needed to be contained in large amounts in the summer when available to survive the winter, this was a good thing. In today’s world of constant access to processed foods, this natural biological purpose highlights one of the negative effects of sugar. Here’s why:
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A German study of the diets of more than 19,000 people found that eating chocolate may help lower blood pressure, and in turn, cardiovascular disease risk. A widespread analysis of numerous studies on the topic conducted by Australian researchers also found limited but noticeable blood pressure benefits from eating the superfood. Again, very few studies pinpoint the exact amount of dark chocolate or flavonoids needed to get this effect, and more scientific study is needed.
It’s very important with Cinnamon, Clove and Turmeric to not overdo it…too much Cinnamon is toxic in high doses and in high doses is also bad for the kidneys/liver (Ceylon Cinnamon is better than Cassia Cinnamon in this regard), too much Clove can burn the esophagus and be hard on the stomach lining and too much Turmeric is a blood thinner (so extra important to back off a week or 2 before any surgeries) and can exacerbate acid reflux. Turmeric also requires pepper and oil for the beneficial antioxidants to be absorbed into the body. It may be best to use these spices in “spice” quantities and not use as a supplement…a pinch, or an 1/8 t. or per the measurements called for in a recipe.
As I’m writing this article, there are already 75 scientific articles looking at dark chocolate and blood pressure. A study published in 2015 compared type 2 diabetics’ consumption of white chocolate versus high-cocoa, polyphenol-rich dark chocolate. The subjects consumed 25 grams (a little under one ounce) of dark or white chocolate for eight weeks. The researchers found that not only did dark chocolate lower the blood pressure of the hypertensive diabetics, but it also decreased fasting blood sugar. (10)
Ahh, the soothing bliss of chocolate! Do you crave that milky brown sweetness, that molten cocoa, sugar and milk mixture melting in your mouth? Do you satiate that craving, only to feel utterly betrayed and guilty for having participated in consuming something so sinfully delicious? Dark chocolate is here for you! This rich treat is an excellent substitute for milk chocolate – the high-in-sugar chocolate most people consume! Dark chocolate, however, is full with a lot of more nutrients and can prove positive for your health. It is one of the best sources that contains antioxidants in the world, coming from the seed of the cocoa tree, often with higher cocoa content than other chocolates. In fact, the antioxidants in cocoa can help you fight against heart disease, some cancers and even diabetes.
What Does It All Mean?The antioxidant powerhouses aren’t the ones most people think of. It also means that making little tweaks to the foods we already eat can impact our health in a major way. A daily dose of all-the-kale-you-can-eat will help undo some damaging influence of free radicals, but a casual dash of cinnamon across your fave breakfast bowl will do so much more.
A study conducted at the University of Oslo in Norway compiled 3,100 food items using the FRAP assay method of measurement, which extracts the antioxidant value of foods and beverages with the scale of millimoles/100 grams. Millimoles are 1/1000 of a mole (a unit of measurement that allows the conversion between atoms/molecules and grams). Using this measurement, antioxidant values are compared on a scale. The FRAP assay is said to be an inexpensive and easy way to measure antioxidant content.
TPTZ (2,4,6-tri-pyridyl-s-triazine) was obtained from Fluka Chemie AG (Deisenhofen, Switzerland), sodium acetate trihydrate and FeSO4 × 7 H2O from Riedel-deHaën AG (Seelze, Germany), acetic acid and hydrochloric acid from Merck (Darmstadt, Germany), FeCl3 × 6H2O from BDH Laboratory Supplies (Dorset, England). MilliQ water (Millipore, Bedford, MA) and methanol of HPLC-grade obtained from Merck was used for all extractions. 2-propanol (HPLC-grade) was obtained from Merck.
Some nutrients are destroyed in the process of making chocolate available for the general market. Make sure the chocolate you buy is within the healthy range. Check the label: Chocolate with a 60 percent or higher cocoa content is packed full of nutrients and antioxidants. Often called bittersweet, it has minimal sugar. The best way to get all the nutrients from chocolate is simply to use unsweetened cocoa nibs. The bitter, crunchy, seed-like snack isn't the best-tasting treat, but its nutritional profile makes it worthwhile.
For another berry rich in antioxidant power, strawberries are an excellent choice. These berries are another one of the most highly concentrated antioxidant fruits. The antioxidants found in strawberries have been shown to fight carcinogens and LDL, cholesterol that is known to cause heart disease. Strawberries contain, anthocyanins, the antioxidants that protect against cardiovascular diseases. They are also a great source of vitamin C, which protects your body’s cells from free radical damage.
You may want to skip the dessert on date night: Sugar may impact the chain of events needed for an erection. “One common side effect of chronically high levels of sugar in the bloodstream is that it can make men impotent,” explains Brunilda Nazario, MD, WebMD’s associate medical editor. This is because it affects your circulatory system, which controls the blood flow throughout your body and needs to be working properly to get and keep an erection.
The FRAP assay of Benzie and Strain  was used with minor modifications that allowed quantification of most water- and fat-soluble antioxidants [16,17]. A Technicon RA 1000 system (Technicon instruments corporation, New York, USA) was used for the measurements of absorption changes that appear when the TPTZ-Fe3+ complex reduces to the TPTZ-Fe2+ form in the presence of antioxidants. An intense blue color with absorption maximum at 593 nm develops. The measurements were performed at 600 nm after 4 min incubation. An aqueous solution of 500 μmol/L FeSO4 × 7 H2O was used for calibration of the instrument. Validation of the assay is described in Halvorsen et al. 2002 . Briefly, the within-day repeatability measured as relative standard deviation (RSD) in standard solutions ranged from 0.4% to 6%. The between-day repeatability was < 3%. The variation in the values for replicate food items obtained from the same source were typically between 3 and 10 RSD%.
It’s important to maintain the balance between antioxidants and oxidants in the body for good health. However, the free radicals or oxidants usually outnumber the antioxidants naturally produced in the body. Therefore, it is important to have a continuous supply of antioxidants from an external source to maintain this balance. Your diet is this external source and it must be packed with good quality antioxidants. This, in turn, provides other benefits like slowing down the signs of ageing, making your skin look youthful and lowering the risk of heart disease. A diet rich in antioxidants is also known to keep your brain active and your gut healthy. Needless to say, all these factors help in improving the quality and length of your life.Here are seven antioxidant rich foods that you must eat regularly and add to your daily diet if you haven’t already:
According research published in Free Radical Biology & Medicine, the official journal of the Society for Redox Biology and Medicine along with the Society of Free Radical Research-Europe, proteins are often targeted by reactive oxygen species, also known as oxidants. (1a) We know how important proteins are to health, so protecting them is just one of the many reasons antioxidants and antioxidant foods are important.
Cherries have been touted as the new wonder fruit, and based on their antioxidant content we can see why! Cherries are rich in the flavonoids, isoqueritrin and queritrin, which act as antioxidants and work to eliminate byproducts of oxidative stress, therefore slowing down the aging process. Cherries are also loaded with Queritrin, a flavonoid believed to be one of the most potent anticancer agents.
Some of you may be surprised to find honey here. Although honey is a natural sweetener, it is considered a refined sugar because 96% of dry matter are simple sugars: fructose, glucose and sucrose. It is little wonder that the honey bear is the only animal found in nature with a problem with tooth-decay (honey decays teeth faster than table sugar). Honey has the highest calorie content of all sugars with 65 calories/tablespoon, compared to the 48 calories/tablespoon found in table sugar. The increased calories are bound to cause increased blood serum fatty acids, as well as weight gain, on top of the risk of more cavities.
An influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you're making way for rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease. Complex carbohydrates tend to be absorbed more slowly, lessening the impact on blood-sugar levels.
Chocolate tastes sinfully sweet, but you may no longer need to feel guilty about indulging in an ounce or two a few times a week. A growing number of studies show that chocolate, especially antioxidant-rich dark chocolate, has health benefits that put it squarely on the latest list of superfoods. A key reason chocolate has so many health benefits is that it is rich in flavonoids, which are naturally occurring substances found in plants that can provide a serious boost in antioxidant action for you.
When you consume refined sugar, your sweet taste receptors signal the brain’s reward system in a way that is much more potent than consuming a piece of fruit—your brain lights up like a pinball machine due to the intense release of dopamine. Unfortunately, those sweet taste receptors don’t signal you to stop eating when you’ve had too much sugar. In fact, the more sugar you eat, the more you crave, creating a vicious cycle of sugar dependence. On the other hand, if you eat loads of the other white crystal (salt), your salt taste receptors "flip" and provide you with an aversion signal. In other words, if you consume too much salt in a meal, your body has a built-in safety mechanism causing you to crave less salt later in the day. Your body is extremely smart when it comes to regulating the intake of essential minerals, especially one as important as salt.
Some nutrients are destroyed in the process of making chocolate available for the general market. Make sure the chocolate you buy is within the healthy range. Check the label: chocolate with a 60 percent or higher cocoa content is packed full of nutrients and antioxidants. Often called bittersweet, it has minimal sugar. The best way to get all the nutrients from chocolate is simply to use unsweetened cocoa nibs. The bitter, crunchy, seed-like snack isn't the best-tasting treat, but its nutritional profile makes it worthwhile.
Choosing the best food sources of antioxidants can go a long way in enhancing your health and fighting disease. A class of compounds found in a wide range of foods (especially plant-derived foods), antioxidants help protect against the damaging effects of free radicals. It's thought that increasing your intake of the best food sources of antioxidants can help fend off a host of major health conditions, such as heart disease, diabetes, Alzheimer's disease, and some forms of cancer.
Sweets can lower levels of the stress hormone cortisol in the near term, research shows. But continue OD'ing on sugary refined carbs and your risk of insulin resistance, which stresses the body from the inside, goes up. To find your calm, sweat instead: "Exercise is the best treatment for stress. It makes you feel good and reduces cortisol," says Dr. Lustig.