An excerpt of the 425 spices and herbs analyzed in our study are presented in Table Table5.5. The study includes spices and herbs from 59 different manufacturers or countries. Twenty seven single products are in the range 100 to 465 mmol/100 g, but the variation is from 0.08 mmol/100 g in raw garlic paste procured in Japan, to 465 mmol/100 g in dried and ground clove purchased in Norway. Sorted by antioxidant content, clove has the highest mean antioxidant value, followed by peppermint, allspice, cinnamon, oregano, thyme, sage, rosemary, saffron and estragon, all dried and ground, with mean values ranging from 44 to 277 mmol/100 g. When analyzed in fresh samples compared to dried, oregano, rosemary and thyme have lower values, in the range of 2.2 to 5.6 mmol/100 g. This is also true for basil, chives, dill and parsley. In addition to common spices and culinary herbs, we have also analyzed other herbs, like birch leaves, wild marjoram and wood cranesbill among others. Details on all herbs can be found in Additional file 1, the Antioxidant Food Table.
I often hear the argument that sugar is ok in moderation and that eliminating any “food group” is dangerous. Certainly, avoiding an actual macronutrient category completely (carbohydrate, protein or fat) would be problematic, but sugar in itself is not a food group. Though sugar in some form is naturally present in many foods, by itself, it contains:
The samples were classified into 24 different categories covering products from the plant kingdom, products from the animal kingdom and mixed food products. Information about sample processing (raw, cooked, dried etc), if any, was included, along with all sample specifications, i.e. product name, brand name, where the product/sample was procured and country of origin. The product information in the database was collected from the packing of the product, from supplier or purchaser. When this information was not available or the samples were handpicked, only country of origin is presented. Each sample is assigned to only one category. The classification was done according to information from the supplier or purchaser, or according to common traditional use of the food. Some foods may therefore be categorized otherwise in other food cultures. For products in the categories "Herbal/traditional plant medicine" and "Vitamin and dietary Supplements" some products may rightfully be classified as both an herbal medicine and a supplement, but are still assigned to only one category. All berries, fruits, and vegetables were fresh samples unless otherwise noted in the database. The Antioxidant Food Table contains 3139 samples. About 1300 of these samples have been published before [16,17,28] but for comparison and completeness we have included them in the present publication. All individual samples previously published are identified by a comment in the Antioxidant Food Table. The categories and products in the database are presented in alphabetic order. Information about brand names and product trademarks does not imply endorsement by the authors, and are reported as descriptive information for research applications only. The Antioxidant Food Table will in the future be available online as a searchable database. In addition to the products mentioned in this paper, other foods will in the future be analyzed and incorporated into the online version, which will be posted on the University of Oslo's web site.
All types of eggplant are rich in bitter chlorogenic acid, which protects against the buildup of heart-threatening plaque in artery walls (and fights cancer, too!), say USDA scientists in Beltsville, Maryland. In lab studies, eggplant lowered cholesterol and helped artery walls relax, which can cut your risk of high blood pressure. Here are some more foods that can help lower your blood pressure.
Dark chocolate makes my list of 15 brain foods to boost focus and memory for good reason. Previous research showed that “acute as well as chronic ingestion of flavanol-rich cocoa is associated with increased blood flow to cerebral gray matter and it has been suggested that cocoa flavanols might be beneficial in conditions with reduced cerebral blood flow, including dementia and stroke.”
Sugary drinks, candy, baked goods, and sweetened dairy are the main sources of added sugar. But even savory foods, like breads, tomato sauce, and protein bars, can have sugar, making it all too easy to end up with a surplus of the sweet stuff. To complicate it further, added sugars can be hard to spot on nutrition labels since they can be listed under a number of names, such as corn syrup, agave nectar, palm sugar, cane juice, or sucrose. (See more names for sugar on the graphic below.)
Good news for all chocolate lovers! Chocolate is actually quite healthy so no need to feel guilty indulging in your chocolate love every now and then. Dark chocolates and cocoa pack a big antioxidant punch and are rich in flavanols and polyphenols. A popular study conducted by Harvard experts and published in the online Journal Heart suggests that is actually good for your heart especially, the one with 70% cocoa. Too much chocolate can, of course, add to you daily calorific intake so moderation is the key here.
This work was funded by the Throne Holst foundation, The Research Council of Norway, and the Norwegian Cancer Society. The authors thank Amrit K. Sakhi, Nasser Bastani, Ingvild Paur and Trude R. Balstad for help procuring samples, the Tsumura Pharmaceutical Company for providing traditional herb medicines and Arcus AS and Norsk Øko-Urt BA for providing samples of beverages and herbs, respectively.
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.
Prevent diabetes – Dark chocolate reduces insulin resistance. In a small Italian study, participants who ate a candy bar’s worth of dark chocolate once a day for 15 days saw their potential for insulin resistance drop by nearly half. The flavonoids, which are the antioxidants in dark chocolate, create a gas called nitric oxide that helps control insulin sensitivity.
Flavanols are the main type of flavonoid found in dark chocolate. According to Cleveland Clinic, research has shown that flavanols have a very positive effect on heart health by helping lower blood pressure and improving blood flow to the heart as well as the brain. Dark chocolates flavanols can also help make blood platelets less sticky and able to clot, which reduces the risk of blood clots and stroke. (5)
A recent study published in Hypertension showed that performance on cognitive tests significantly improved in elderly individuals with mild cognitive impairment if they consumed a daily cocoa drink containing high levels of flavanols for eight weeks, compared to those who consumed a low-flavanol cocoa drink. (Flavonols are a member of the polyphenol family—compounds found in natural plant food sources that have antioxidant properties.) Because dark chocolate contains more cocoa solids than other types of chocolate, it naturally contains more flavanols.
Studies have found that high intakes of vitamin A, vitamin C and other antioxidants could help prevent or treat several forms of cancer thanks to their ability to control malignant cells in the body and cause cell cycle arrest and apoptosis (destruction) of cancer cells. Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation as well as cancer treatment.
Every single one of us has both antioxidants and free radicals present inside of our bodies at all times. Some antioxidants are made from the body itself, while we must get others from our diets by eating high antioxidant foods that double as anti-inflammatory foods. Our bodies also produce free radicals as byproducts of cellular reactions. For example, the liver produces and uses free radicals to detoxify the body, while white blood cells send free radicals to destroy bacteria, viruses and damaged cells.
An ongoing 40-year study on the effects of chocolate on cognitive function was recently finished. The study used data from the beginning of the study and compared it through cross-sectional study. This might not mean that chocolate makes people smarter—perhaps smart people happen to eat chocolate. Regardless, the study also concluded that all the types of intelligence measured previously were increased by chocolate consumption—along with spoken word recall.
The action of these antioxidant substances is complex and poorly understood. Each substance has a specific action, but it is in combination that antioxidants appear most powerful. Attempts to mimic their effects with supplements have been largely unsuccessful; it seems nature remains smarter than mankind when it comes to antioxidants. Part of the reason for this seems to be bioavailability: Your body “knows” how to use natural antioxidants; it does not know how to use the lab-made versions.
Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.
Sounds like a lot of work? It certainly is more work than a meal-in-a-box meal, but so worth it! We haven’t had to take any of the kids to the doctor in years, all but one have never had antibiotics and they are happily active and fit naturally. My hope as they grow is to nurture their own healthy eating habits and develop a lifelong foundation for healthy eating.
It was in 1847 that a British chocolate company (J.S. Fry & Sons) created the first solid edible chocolate bar from three ingredients: cocoa butter, cocoa powder and sugar. Huge names like Cadbury, Mars and Hershey came into the picture in the late 1800s and early 1900s. The love of chocolate has only continued to grow over the years. Now many mainstream chocolate producers make “dark chocolate” that really isn’t very healthy. On the other hand, there are now more and more companies making high-quality, high-cacao/cocoa content chocolate that’s not only dark, but also organic and fairly traded.
In the nuts and seeds category we analyzed 90 different products, with antioxidant contents varying from 0.03 mmol/100 g in poppy seeds to 33.3 mmol/100 g in walnuts, with pellicle and purchased with nut shell intact. Pecans with pellicle, sunflower seeds and chestnuts with pellicle, have mean antioxidant content in the range of 4.7 to 8.5 mmol/100 g (Table (Table3).3). Walnuts, chestnuts, peanuts, hazelnuts and almonds have higher values when analyzed with the pellicle intact compared to without pellicle.