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Antioxidant-rich dark chocolate

Antioxidant-rich dark chocolate

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Broccoli is high in vitamins, minerals, fibre, and antioxidants. It contains flavonoids that aid in the recycling of vitamin C and carotenoids such as lutein and beta carotene. They work together to combat free radicals and oxidative stress. Dark chocolate's health benefits are derived from flavonoids, which are responsible for its antioxidant action.

Dark chocolate has also been shown to lower bad cholesterol levels in the body. It is high in vitamins and minerals, including folate, which is essential for pregnant women.

They are also high in vitamin C, an antioxidant that protects against heart disease, certain cancers, and vision loss. Nifty 21, Canara Robeco ELSS Tax Saver Regular-IDCW. Canara Robeco Small Cap Fund Regular - Growth. BUDG ET ' Mutual Funds. More Menu. Web Stories.

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Add these 5 antioxidant-rich foods to your meal plan and stay healthy ET Online. Sep 11,PM IST. Read more on dark chocolate. kidney beans. Fill in your details: Will be displayed Will not be displayed Will be displayed.

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Dark chocolate's health benefits Home HTLS Astrology India News Chocolage Entertainment Elections Trending Antioxidwnt-rich Videos Education Photos World News Sports Cities Antioxidant-rich dark chocolate Digest Quickreads Opinion Analysis For Antioxidant-rich dark chocolate Amazon Fitness Equipment Web Antioxidant-rich dark chocolate Science Podcasts Weather Latest Dadk Cricket. Dark chocolate is rich in minerals, such as iron, magnesium, and zinc. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. Dark chocolate with higher percentages of cacao solids typically contains even less sugar. It also discusses what to look for when shopping and how much to eat. A June study published in Nutritional Neuroscience evaluated the impact of eating dark chocolate for stress among rats.
8 Healthy Reasons to Eat Dark Chocolate

Read more about food allergies at NHS allergy and speak to your GP if you suspect you may have an allergy. Is popcorn healthy? Is hummus healthy? Is halloumi healthy? Kerry Torrens BSc. She is a member of the British Association for Nutrition and Lifestyle Medicine BANT and a member of the Guild of Food Writers.

Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional.

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Back to Inspiration Chinese New Year Valentine's Day Mother's Day Easter. This chocolate bar is a personal favorite of Prevention assistant editor, Shannen Zitz. Nutrition per serving: cal, 3 g pro, 14 g carb, 2 g fiber, 9 g sugars, 13 g fat 7 g sat fat , 0 mg chol, 25 mg sodium.

Nutrition per serving: cal, 5 g pro, 17 g carb, 6 g fiber, 8 g sugars, 19 g fat 12 g sat fat , 0 mg chol, 0 mg sodium.

Dig dark chocolate. Read the ingredients. If sugar is first on the list or you see unfamiliar ingredients, steer clear, says Young.

Know your source. Dutch-processed cocoa tends to have a reduced flavonoid content because of how the chocolate is processed, while one recent study found that cocoa beans from Colombia had the highest flavonoid content, likely because of things like plant variety and geography.

There has been lots of research on dark chocolate, but the hype has outpaced the science. What is certain is that cocoa is rich in three types of flavonoids—phytochemicals in nearly all plant-based foods that have anti-inflammatory and antioxidant powers.

This is important because chronic inflammation is linked to conditions such as rheumatoid arthritis , metabolic syndrome, asthma, heart disease, and cancer. Cocoa is also rich in iron, zinc, copper, and magnesium.

Studies suggest the dosage of flavonoids varies, so there is no specific amount to eat to reap the benefits. But experts confirm that dark chocolate is best consumed in moderation like you would any other piece of candy. However, not all dark chocolate is the same nutrition-wise.

The latter varieties typically contain more sugar and additives. But it contains less than dark chocolate, and overall has less nutritional value than dark chocolate.

We consulted Whitney Linsenmeyer, Ph. We also poured through countless reviews and performed some of our own testing. The Prevention Test Kitchen reviewed all nutrition labels, to help us find the tastiest, healthiest dark chocolate bars.

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being.

Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention , Good Housekeeping and Woman's Day since She has also written for Chowhound, HealthiNation.

com, Huffington Post and more. She graduated from NYU with a liberal arts degree focusing on creative writing. She makes killer scrambled eggs, enjoys a glass of un-oaked chardonnay and takes pride in her love of reality television.

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8 Healthy Reasons to Eat Dark Chocolate A recent article in Consumer Reports tested several popular dark chocolate products and found that many contain high levels of lead and cadmium. Is chocolate healthy? Spector says. Because many of these studies are observational, the results could be skewed by people underreporting their chocolate intake. Top 5 health benefits of dark chocolate.

Antioxidant-rich dark chocolate -

How to Cook It: Flourless Chocolate Cake. Now, a look at some health benefits dark chocolate offers. Dark Chocolate May Help Prevent Heart Disease and Lower the Risk of Stroke One of the biggest benefits that researchers tout is the role dark chocolate may play in improving heart health.

RELATED: 10 Superfoods for Heart Health 2. Dark Chocolate Avocado Brownies: Healthy Dessert Recipe Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make avocado brownies. Chocolate Is Good for Your Gut and May Help With Weight Loss Eating chocolate every day probably seems like the last way to lose weight, but research suggests dark chocolate may play a role in controlling appetite, which in turn could help with weight loss.

It Fights Free Radicals and May Play a Role in Cancer Prevention Evidence that dark chocolate possesses properties that could help protect against certain types of cancer is limited but growing.

RELATED: How to Build an Anti-Cancer Diet 6. RELATED: The Best and Worst Foods for People With High Cholesterol 8. Dark Chocolate Is Nutritious — and Delicious!

Editorial Sources and Fact-Checking. Resources Panche AN et al. Flavonoids: An Overview. Journal of Nutritional Science. Dark Chocolate. Harvard T. March Chocolate Is Good for the Heart. European Society of Cardiology. July 22, Ho YL et al. Chocolate Consumption and Risk of Coronary Artery Disease: The Million Veteran Program.

The American Journal of Clinical Nutrition. May Hooper L et al. Effects of Chocolate, Cocoa, and FlavanOls on Cardiovascular Health: A Systematic Review and Meta-Analysis of Randomized Trials. Ghimire K et al. American Journal of Physiology: Cell Physiology. March 1, Yuan S et al.

Chocolate Consumption and Risk of Coronary Heart Disease, Stroke, and Diabetes: A Meta-Analysis of Prospective Studies. July Dark Chocolate Consumption Reduces Stress and Inflammation. April 24, Berk L et al.

The FASEB Journal. April Jackson SE et al. Is There a Relationship Between Chocolate Consumption and Symptoms of Depression?

A Cross-Sectional Survey of 13, US Adults. Depression and Anxiety. October Freeman AM et al. Insulin Resistance. August 17, Shah SR et al. Use of Dark Chocolate for Diabetic Patients: A Review of the Literature and Current Evidence.

Journal of Community Hospital Internal Medicine Perspectives. Crichton GE et al. Habitual Chocolate Intake and Type 2 Diabetes Mellitus in the Maine-Syracuse Longitudinal Study: — : Prospective Observations. January 1, Hayek N. Chocolate, Gut Microbiota, and Human Health. Frontiers in Pharmacology.

February 7, The Microbiome. Hernández-González T et al. Timing of Chocolate Intake Affects Hunger, Substrate Oxidation, and Microbiota: A Randomized Controlled Trial. Phaniendra A et al. Free Radicals: Properties, Sources, Targets, and Their Implication in Various Diseases.

Indian Journal of Clinical Biochemistry. January Is Chocolate Good for You? American Cancer Society. June 2, Hollenberg NK et al. Flavanols, the Kuna, Cocoa Consumption, and Nitric Oxide.

Journal of the American Society of Hypertension. March—April Department of Agriculture. April 1, Lötscher J et al. February 17, Williams S et al. Eating Chocolate Can Significantly Protect the Skin From UV Light. Journal of Cosmetic Dermatology.

September Mogollon JA et al. Chocolate Flavanols and Skin Photoprotection: A Parallel, Double-Blind, Randomized Clinical Trial. Nutrition Journal. June 27, These include polyphenols, flavanols and catechins, among others. One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested, which included blueberries and acai berries 4.

Cocoa and dark chocolate have a wide variety of powerful antioxidants. In fact, they have way more than most other foods. The flavanoids in dark chocolate can stimulate the endothelium, the lining of arteries, to produce nitric oxide NO 5.

One of the functions of NO is to send signals to the arteries to relax, which lowers the resistance to blood flow and therefore reduces blood pressure.

Many controlled studies show that cocoa and dark chocolate can improve blood flow and lower blood pressure, though the effects are usually mild 6 , 7. However, one study in people with type 2 diabetes and high blood pressure showed no effect, so take this with a grain of salt 8.

The bioactive compounds in cocoa may improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.

Consuming dark chocolate can improve several important risk factors for heart disease. It may protect against high cholesterol. Some forms of LDL cholesterol are more likely to oxidize, which happens if they react with free radicals in your body.

Oxidation makes the LDL particle itself reactive and capable of damaging other tissues, such as the lining of the arteries in your heart. It makes perfect sense that cocoa lowers oxidation-prone forms of LDL.

It contains an abundance of powerful antioxidants that do make it into the bloodstream and protect lipoproteins against oxidative damage 3. The flavanols in dark chocolate can also reduce insulin resistance, which is another common risk factor for diseases like heart disease and diabetes Dark chocolate improves several important risk factors for disease.

It lowers oxidation-prone LDL and improves insulin sensitivity. In the long term, this should cause much less cholesterol to lodge in the arteries, resulting in a lower risk of heart disease.

Over time, a number of studies have shown that consuming flavanol-rich cocoa or chocolate can lower blood pressure and improve cardiovascular health Eating chocolate more often showed little additional benefit Consuming more than grams per week does not appear to produce health benefits A clinical trial found that subjects who consumed almonds with or without dark chocolate showed improved LDL cholesterol levels 3.

Although all of these findings are promising, more evidence is needed to know if it was the chocolate that reduced the risk.

Research shows a reduction in heart disease risk among those who consume a moderate amount of chocolate. The bioactive compounds in dark chocolate may also be great for your skin. The flavanols can protect against sun damage, improve blood flow to the skin, and increase skin density and hydration The minimal erythemal dose MED is the minimum amount of UVB rays required to cause redness in the skin 24 hours after exposure.

Studies have shown that MED can increase and even double after consuming high-flavanol dark chocolate or cocoa for 12 weeks The result is that your skin has better protection from the sun. But check with your doctor or dermatologist before forgoing your normal skin care routine in favor of more dark chocolate.

Studies show that the flavanols from cocoa can improve blood flow to the skin and protect it from sun damage. Studies show that eating high flavanol cocoa can improve blood flow to the brain in young adults.

This may explain why eating cocoa daily appears to improve attention, verbal learning, and memory Cocoa flavanoids may also help maintain cognitive function in older adults with mild cognitive impairment and reduce the chance of progressing to dementia.

But more research is needed Additionally, cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function in the short term Cocoa or dark chocolate may improve brain function by increasing blood flow.

It also contains stimulants like caffeine and theobromine. There is considerable evidence that cocoa can provide powerful health benefits, being especially protective against heart disease.

Maybe have a square or two after dinner and try to savor them. If you want the benefits of cocoa without the calories in chocolate, consider making a hot cocoa without any cream or sugar.

You might want to check out this guide on how to find the best dark chocolate. Dark chocolates typically contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

There are hundreds of different types of dark chocolate. Read this guide to find the best types of dark chocolate to buy, as well as which to avoid. Coffee, despite having been demonized in the past, is actually good for you.

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Antioxidant-rich dark chocolate may fhocolate commission from chocklate on this page, but we only recommend products Herbal tea for digestion back. Why Cyocolate Us? And the best dark chocolates are also associated with health claims that make each square extra appealing. The healthiest dark chocolates contain high amounts of flavanol, an anti-inflammatory antioxidant, explains Keri Gans, M. These flavanols may provide a variety of health benefits relating to heart health and brain health. Atnioxidant-rich bite of Antioxidany-rich chocolate a day could Antioxidant-rich dark chocolate only be good for your heart, but may also improve brain Antioxidant-rich dark chocolate, Anfioxidant-rich stress, and lower the risk of diabetes. Antioxidant-rich dark chocolate chocolate contains phytonutrients called flavonoids, chocollate are plant Antioxidant-rich dark chocolate that act as Antioxidxnt-rich and Magnesium for athletes play dagk role Chamomile Tea vs cancer prevention and heart health, according to research. The cacao plant that chocolate is derived from also contains a compound called theobromine, which Toby Amidor, RDa cookbook author and nutrition expert for Food Network, says may help reduce inflammation and potentially lower blood pressure. Your best bet is choosing a bar with 70 percent cacao or higher, according to the Harvard T. Chan School of Public Health ; bars with lower percentages of cacao have more added sugar and unhealthy fats. To avoid weight gain, Amidor recommends eating no more than 1 ounce oz of dark chocolate per day. RELATED: 11 Healthy and Delicious Chocolate Bars That Dietitians Eat.

Antioxidant-rich dark chocolate -

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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.

Cocoa is rich in plant chemicals called flavanols that may help to protect the heart. Dark chocolate contains up to times more flavanol-rich cocoa solids than milk chocolate. Flavanols have been shown to support the production of nitric oxide NO in the endolethium the inner cell lining of blood vessels that helps to relax the blood vessels and improve blood flow, thereby lowering blood pressure.

Observational studies support the benefits of cocoa flavanols. The link between blood pressure and high cocoa intake was described in a study of the Kuna Indians, an isolated tribe who live on the Caribbean Coast of Panama.

When the Kuna migrated to urban environments and changed their diets, their rates of high blood pressure increased. Notably, their traditional intake of cocoa as a beverage was very high, at more than five cups daily of either home-grown or Colombian cocoa powder rich in flavanols.

The urinary levels of flavanols in the island-dwelling Kuna were significantly higher and their rates of death from heart disease, cancer, and diabetes significantly lower than their counterparts living in urban centers.

Other observational studies suggest a link between high cocoa or chocolate intake of 6 grams daily small squares and a reduced risk of heart disease and mortality, possibly in part by reducing blood pressure and inflammation.

Dark chocolate is high in calories calories per ounce and can contribute to weight gain if eaten in excess. However, chocolate, like nuts can induce satiety, so the longer term implications for weight control are not clear.

It also contains a moderate amount of saturated fat , which can negatively affect blood lipid levels, though its heart-protective effects from flavanols appear to outweigh the risk. Choosing dark chocolate and eating modest quantities may offer the greatest health benefits. Dark chocolate and cocoa powder sometimes contain small amounts of heavy metals like cadmium and lead, naturally found in soil, air, and water.

Amounts of metals in these foods depend on the geographic region where the cocoa beans were harvested. Independent groups that have evaluated different samples of chocolate found that dark chocolate, which contains more cocoa solids, tends to contain more metals than milk chocolate.

Also, organic brands do not necessarily contain less metals than non-organic chocolate, sometimes containing more. Lead poses greater risks in children and the fetuses of pregnant woman.

According to the U. Environmental Protection Agency, they absorb more lead than adults, and their brains and nervous systems are more sensitive to the damaging effects of lead.

Lead exposure can lead to delayed growth, anemia, and behavior and learning problems. In fetuses and infants, lead can harm various organs and cause premature birth. Long-term lead and cadmium exposure in adults can negatively affect the kidneys and nervous system.

Food and Drug Administration conducted separate studies to assess dietary intakes of cadmium and lead from cocoa and chocolate products in children and adults, and found that these foods were not major sources of cadmium and lead in the diet. These include establishing maximum levels for cadmium and lead in these foods, and publishing codes of practice for agricultural and manufacturing to prevent and reduce contamination in food.

In January , the European Commission implemented maximum limits for cadmium in cocoa and chocolate products, and denied access to products in European markets that did not meet these standards. The U. Food and Drug Administration also set maximum levels for lead in candy that includes chocolate. Not all brands of dark chocolate are high in cadmium and lead.

The links below show testing of various chocolate brands for heavy metal content. Note: The Nutrition Source does not endorse specific brands, and the inclusion of branded products in these external resources does not constitute an endorsement.

To reap the health benefits of dark chocolate while minimizing risk, choose brands tested lower in heavy metals and limit to one ounce a day. Those at higher risk for negative side effects such as children and those who are pregnant may wish to eat even smaller amounts and only occasionally.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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Source Of Iron Copper Magnesium Zinc Phosphorus Flavanols Dark Chocolate and Health Cocoa is rich in plant chemicals called flavanols that may help to protect the heart.

Dark Antioxidant-rich dark chocolate is Antioxidnt-rich Antioxidant-rich dark chocolate for your gut. It provides Antioxidxnt-rich and promotes the growth of some of the gut's "good" bacteria. But some chocolate is better for chocolaet than others. Chocooate percentages Antioxidant-rich dark chocolate cocoa Antioxidant-rich dark chocolate dark chocolate vary greatly, Iron-rich foods scientific studies show that only some dark chocolate, in certain quantities, may have significant benefits. The cocoa in dark chocolate is a natural source of fiber, vitamins, and minerals, and it has potential benefits for your heart, brain, gut, and overall health. Dark chocolate has several times more antioxidants than green tea or red wine. And it contains substances that may help lower your blood pressureimprove your cholesterol levels and brain functionand help your body deal with insulin. Antioxidant-rich dark chocolate

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