When it comes to your kidneys, it's easy to think that salt is the harmful white crystal. This is because we are constantly being told that eating too much salt is stressful on our kidney-shaped organs. However, this does not appear to be true. Indeed, the evidence in the literature shows that overconsuming sugar drives chronic kidney disease, whereas not consuming enough salt can actually cause kidney issues. In fact, one study concluded kidney function actually deteriorates with a low-salt diet due to impaired blood flow to the kidneys.
A recent study by Swedish researchers found that women who ate high amounts of chocolate — about two candy bars per week — had a 20 percent lower risk of stroke. In a similar study, British researchers also found that people who ate more chocolate were 30 percent less likely to have a stroke. However, researchers added that more study is needed to determine the exact amount and types of flavonoid-rich chocolates that would be most help lessen stroke risk.
In Table Table44 we present an excerpt of the all the berries, fruits and vegetables analyzed. One hundred and nineteen berries and berry products were analyzed. The average antioxidant content of berries and berry products is relatively high with 25th and 75th percentiles being 1.90 to 6.31 mmol/100 g, respectively. There were 13 samples with especially high antioxidant capacity in this category, including dried amla (Indian gooseberry, 261.5 mmol/100 g), wild dried dog rose (Rosa canina) and products of dried dog rose with antioxidant contents in the range from 20.8 to 78.1 mmol/100 g. Dried wild bilberries (Vaccinum Myrtillus, native to Northern Europe), zereshk (red sour berries) from Iran and fresh dog rose (from Norway and Spain) have mean antioxidant contents of 48.3, 27.3 and 24.3 mmol/100 g, respectively. Other examples of antioxidant rich berries are fresh crowberries, bilberries, black currants, wild strawberries, blackberries, goji berries, sea buckthorn and cranberries. The least antioxidant rich berry products are some of the berry jams with mean values of approximately 0.5 mmol/100 g.
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 results demonstrate that there are several thousand-fold differences in antioxidant content of foods. Spices, herbs and supplements include the most antioxidant rich products in our study, some exceptionally high. Berries, fruits, nuts, chocolate, vegetables and products thereof constitute common foods and beverages with high antioxidant values.
When certain types of oxygen molecules are allowed to travel freely in the body, they cause what’s known as oxidative damage, which is the formation of free radicals. When antioxidant levels in the body are lower than that of free radicals — due to poor nutrition, toxin exposure or other factors — oxidation wreaks havoc in the body. The effect? Accelerated aging, damaged or mutated cells, broken-down tissue, the activation of harmful genes within DNA, and an overloaded immune system.
Promotes weight loss – Researchers from the University of Copenhagen found that dark chocolate is far more filling, offering more of a feeling of satiety than its lighter-colored sibling. That is, dark chocolate lessens cravings for sweet, salty, and fatty foods. So if indulging in a bit of healthy dark chocolate should not only make it easy for you to stick to the small portion recommended for optimal health, but it should make it easier for you to stick to your diet in general.
Are you familiar with Dragon’s Blood? (Hint: it is NOT the secret ingredient in Gandalf’s potions.) Also known as Sangre de Grado, this sap from a tree grown in Peru happens to contain the highest antioxidant content of 3,100 foods and beverages measured worldwide. Now before you run to the nearest health food store looking for this special elixir, keep in mind that there are plenty of food items with high antioxidant values.
The body can cope with some free radicals and needs them to function effectively. However, the damage caused by an overload of free radicals over time may become irreversible and lead to certain diseases, including heart disease, liver disease and some cancers (such as oral, oesophageal, stomach and bowel cancers). Oxidation can be accelerated by stress, cigarette smoking, alcohol, sunlight, pollution and other factors.
We know that glucose and vitamin C have similar chemical structures, so what happens when the sugar levels go up? They compete for one another upon entering the cells. And the thing that mediates the entry of glucose into the cells is the same thing that mediates the entry of vitamin C into the cells. If there is more glucose around, there is going to be less vitamin C allowed into the cell. It doesn't take much: a blood sugar value of 120 reduces the phagocytic index by 75%. So when you eat sugar, think of your immune system slowing down to a crawl.
Dark chocolate contains 50-90% cocoa solids, cocoa butter, and sugar, whereas milk chocolate contains anywhere from 10-50% cocoa solids, cocoa butter, milk in some form, and sugar. Though dark chocolate should not contain milk, there may be traces of milk from cross-contamination during processing, as the same machinery is often used to produce milk and dark chocolate. Lower quality chocolates may also add butter fat, vegetable oils, or artificial colors or flavors. White chocolate does not contain any cocoa solids and is made simply of cocoa butter, sugar, and milk.
Obviously, not all chocolate is created equal. To get the most benefits associated with dark chocolate, you want to steer clear of any of the candy bar varieties (even if they are “gluten-free” or “Paleo”) and be sure to choose a bar that contains at least a 75 percent cacao content. This will ensure there are minimal added sugars, so you get the bittersweet goodness without the damaging effects of sugar.
I have always loved dark chocolate, and I actually prefer it over other types of chocolate! Because of that, it makes me really excited to hear that there are some health benefits to eating it! It’s interesting how you point out that dark chocolate has antioxidants that stimulate the lining of the arteries so that blood flow can improve. Blood flow is actually something that many people in my family struggle with. I’ll have to suggest they start eating more dark chocolate! I imagine that giving them dark chocolate would be a great gift and also a way to help them out!
The battle of good and evil between these two white crystals rages on in our bodies. Indeed, the assault on our bodies from overconsuming sugar is wreaking metabolic havoc. When you overeat sugar, this causes an increase in insulin (a fat-storing hormone), insulin resistance, and type 2 diabetes, whereas eating more salt actually can improve type 2 diabetes.
Research shows that high antioxidant foods counteract the effects of oxidative stress. In fact, there are hundreds of different substances that act as antioxidants. The most recognizable among them are beta-carotene (a precursor to vitamin A), vitamin C, vitamin E, selenium and manganese, glutathione, melatonin, coenzyme Q10, lipoic acid, flavonoids, and phytoestrogens.
The Department of Preventive Medicine & Public Health at University of Navarra states, “Fruits and vegetables are dietary sources of natural antioxidants and it is generally accepted that antioxidants in these foods are key in explaining the inverse association between fruits and vegetables intake and the risk of developing a cardiovascular event or having elevated levels of cardiovascular risk factors.” (7) However, when it comes to heart health, certain studies have found that using vitamin E or beta-carotene supplements should be “actively discouraged” because of the increase in the risk of heart-related mortality, so be careful when it comes to vitamin E or carotene supplementation. (8)
You know saturated fats are bad for your heart, but sugar can also have a damaging effect on your cardiac health. A high intake of added sugars seems to increase the risk of cardiovascular disease mortality. One study that took place over 15 years indicated that people who consume 25 percent or more of calories from sugar were more than twice as likely as those who consumed less than 10 percent of calories from sugar to die from heart disease. Simply eating a high-sugar diet significantly increases your risk of heart problems.