A new study reveals the possibility of reducing muscle damage from oxidative stress by consuming dark chocolate before exercise.

Chocolate

Cocoa is known to be a key ingredient in many foods.  The wonder and fame of cocoa have invaded people in every part of the globe, however a few only know of its origin. The origin of the chocolate first started when the cacao tree was discovered in the tropical rainforest of Central and South America. The pods of the cacao tree contain seeds which can then be processed into chocolate. The first group known to first discover and make chocolate were the early cultures of Central America and Mexico, and together with the Aztec and Mayan people, they were able to make a spicy drink when they mixed cacao seeds with various seasonings.

The seeds were brought back to Spain by the conquistadors where they created new recipes from the seeds of the cacao plant. Through further development of technology and innovations, chocolate has continuously developed from its texture to taste as it becomes the chocolate we come to know now of, and it remains to be one of the world’s most favorite flavors.

As mentioned, chocolate comes from the seeds of the cacao trees that grows on the shade of tropical rainforests near the equator. The cacao trees produce brightly colored pods and if opened, you’ll find cacao seeds, typically 30 to 50 in number, which are nestled together in one pulp. These seeds undergo certain processes to become the chocolate we now know of.

Dark Chocolate and its benefits

Despite the pleasure and happiness that consuming chocolate gives us, it is also important that we also watch for our health too, even when taking something as irresistible as chocolate.

Not all chocolates are made equally, and with this notion, dark chocolate contains more cocoa, therefore containing more flavonoids, compounds that act as antioxidants that helps ward off free radicals, than other types of chocolates.

A small bar of dark chocolate everyday helps in the healthy functioning of the cardiovascular system, as it helps lower blood pressure and cholesterol level therefore reducing the risk of heart disease. It also lowers insulin resistance levels and can act as effective cough suppressant due to its theobromine content. The positive mood that is created by dark chocolate helps in improving information processing in the brain.

Visual contrast sensitivity and cognitive performance was also developed due to the cocoa flavanols found in dark chocolate, where researchers have observed that blood flow to the retina and brain was improved. This is according to the researchers from the University of Reading, whose work was published in the journal Physiology and Behavior.

Dark chocolates contain much more flavonoids than milk or white chocolate – not to mention that milk and white chocolates are packed with sugar. The flavonoid compounds present in dark chocolate are useful in treating patients with anemia and those with poor dietary habits. It also boosts the immune system and prevents chronic illnesses and detoxifies the body, making the body healthier and sick-free.

Though dark chocolate is known to provide a lot of health benefits for the body, it is still important to take note that too much chocolate may deprive you of the benefits you expect, therefore regulating the amount is important.

Oxidative Stress

Reactive oxygen species (ROS) are naturally produced by oxygen-breathing organisms. These ROS play an important role in many body functions. However, when these ROS are over produced in the body due to exogenous sources like cigarette smoke exposure, environment pollution, excess alcohol consumption, asbestos, ionizing radiation exposure, bacterial, fungal or viral infection, intense exercise, and even simple aging, the body’s antioxidant defenses may be overwhelmed and this can lead to oxidative stress.

Generally speaking, oxidative stress is termed as an oxidative damage in a cell, tissue or organ caused by ROS. Oxidative stress is also found to be an underlying mechanism in the development and increased risk of many diseases such as cardiovascular diseases, cancer, diabetes and Alzheimer’s disease.

The Study

A new study has found that possible damage effects of oxidative stress to the muscles may be reduced by dark chocolate consumption before exercising. Findings published in the European Journal of Nutrition states that dark chocolate with 70 percent of cocoa is correlated to oxidative stress blunting after exercise because of a reduction in the levels of the compound F2-isoprostane.

14 healthy mean were recruited by Davison and his co-workers to take part in the study. Volunteers were asked to take dark chocolate of 100 grams, a control bar, or nothing at all. After two hours, they were required to perform 2.5 hours of cycling at a maximal oxygen uptake level of 60 percent.

A boost in antioxidant status prior to cycling and reduced F2-isoprostane levels 1 hour after cycling were observed due to the intake of dark chocolate, compared to the control bar.

A better continuance of concentration of plasma glucose was also achieved for men who took dark chocolate because of increased insulin levels before the trial and after cycling, according to the scientists. In contrast, there were no observed changes in immune response markers, known to be influenced by rigorous exercise.

Glen Davison and his co-scientists from Aberystwyth University in Wales said that the minimal effects in the study is important physiologically, but occurs from metabolic changes because of cocoa, therefore directing to the modulation of the major plasma constituents.

Dark chocolate as well was observed to be effective in blunting the increase in plasma total antioxidant status due to exercise, as was monitored in other trials, supporting the idea that physiological significance is shown by the improved total antioxidant status in dark chocolate.

The findings of the researchers reported that effects were evident after only 100 grams serving of dark chocolate, and that it is possible that through different timing and quantity of dark chocolate ingestion would result to greater blunting on the response of oxidative stress, though further study is still needed.

The researchers also wrote that acute consumption of dark chocolate results is quite similar to those who were observed to be following ingestion of dark chocolate daily for 2 weeks.

The Nestle Research Center funded the study. Affiliations of the other scientists included the Loughborough University, the University of Newcastle in the UK and the Nestle Research Center in Lausanne, Switzerland.

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A new study paves the way to the possible health benefits of a tangerine flavonoid, nobiletin, in preventing obesity and atherosclerosis.

What are Flavonoids?

Flavonoids, or bioflavonoids as it is called when used in supplements, are a class of plant based compounds. They are polyphenols and a diverse group of phytochemicals that are mostly found in vegetables, fruits and herbs and are responsible for their different colors. They can be found in high amounts in foods such as grains, legumes, nuts, teas, onions, honey and many more. The teas, specifically black, green or white tea, are high sources of a flavonoid known particularly as quercetin. Furthermore, onions contain myricertin and kaempferol; honey has myricertin and quercetin. Other good sources of flavonoid include buckwheat, tangerines, strawberries, blueberries, beans and spinach. However, the composition and concentration of flavonoid in each plant may vary depending on certain factors such as maturity, growing condition, plant part and variety.

There are different types of flavonoids, which may vary depending on the plant source. One of the most important is the flavonoid quercetin as it acts as building blocks for other flavonoids and can be found in foods like apples and onions. There are also flavonoids that can be found in citrus fruits, and among these citrus flavonoids are the compounds hesperidin and rutin which are present in fruits like tangerines, grapefruits and oranges. There are other well known flavonoids that include compounds like PCO (proanthocyanins), polyphenols and genistein which can be found in a variety of food sources and has been known to give great health benefits. The polyphenols, primary source of a class of flavonoid called EGCG (epigallocatechin-gallate) is known to be an effective natural compound to fight cancer.

Health benefits of Flavonoids

Studies have been performed to prove that flavonoids are necessary for human health and may also show some healing potential. This is because flavonoids are known to perform antioxidant activities. Flavonoids are even considered to be more powerful than Vitamin C and Vitamin E in eradicating the body’s free radicals and in preventing cellular damage to the body. They also have anti-viral, anti-inflammatory, anti-tumor, vasodilatory and antiallergenic effects.

The flavonoid quercetin is the most known compound to provide many health benefits. It suggests delay of the onset of diseases like cancer that is triggered by free radicals. Clinical studies show low rates of pancreatic, lung and breast cancer brought about by the intake of foods with high amounts of quercetin. It can also slow down low density lipoprotein oxidation, thus preventing heart diseases. A recent study conducted in Finland and the Netherlands suggested that people who consume large amounts of flavonoids, especially quercetin, showed a reduced risk of heart disease and stroke. Quercetin also provides anti-inflammatory action, therefore reducing allergic reactions like sinusitis and chronic asthma. The anti-inflammatory properties of quercetin may also be ideal for the treatment of minor problems like eczema and bug bites, as well as disorders affecting joints, rheumatoid arthritis, fibromyalgia, chronic gout and the like.

Aside from flavonoids being acquired from the diet, it can also be beneficial as supplements as they strengthen blood vessels. The flavonoids PCO and citrus flavonoids help in repairing problems like chronic hemorrhoids and varicose veins.

Doses of flavonoid supplements will vary depending on the type consumed and the specific condition. However, if long term health is considered, a mixture of quercetin, rutin, and hesperidin will do the job. Instructions on the label must be always followed. To improve the flavonoid’s protective action and taste, it is usually combined with Vitamin C. But still, nothing beats natural sources like grape seeds and green tea where flavonoids are greatly found.

The Study

A new research reports that tangerine flavonoid does not only prevent obesity but also gives protection from type-2 diabetes and atherosclerosis. It suggests that nobiletin, high concentrations of which are found in tangerine’s white pith, helps maintain healthy levels of glucose, insulin and cholesterol, as well as preventing fat build up.

Dr. Murray Huff, from the Robarts Research Institute, University of Western Ontario, and USA vascular biology research group director said that mice treated with nobiletin were originally protected against obesity, but as the study progresses, it shows that it also protected the mice from build up of plaque in arteries which can cause atherosclerosis that can lead to heart attack and stroke.

Nobiletin was observed to prevent fat build up in human cells by the stimulation of gene expression involved in the burning of excess fat, as well as in slowing down the genes responsible for fat manufacture. The authors said that sensitivity to insulin and glucose tolerance in the peripheral tissues and liver were restored by nobiletin and the improvement in these parameters may lead to prevent atherosclerosis.

A second group where the western diet was administered with nobiletin, however, showed no rise or difference in cholesterol levels, glucose and insulin and a normal amount of weight was maintained. It was also monitored that mice fed with nobiletin were found to have less fatty livers and were more insulin sensitive.

According to the researchers, their studies give evidence, both in the physiological and molecular level, that nobiletin has the ability to regulate the metabolism of hepatic lipid and prevent insulin resistance abnormalities. It also corrects dyslipidemia, hepatic steatosis and glucose homeostasis and it protects the body from further development of atherosclerosis through a variety of mechanisms.

Dr. Huff cited that the study gives way for future studies in testing the many potential of nobiletin to reduce metabolic syndrome risks and related conditions. However, Huff suspects that tangerines lack enough nobiletin to transfer the same effects that it did to mice to the humans, adding that supplements are most likely required.

They also suggested that inflammation and foam cell formation reduction may as well help in reducing the risk of atherosclerosis, though it was not evaluated in their study.

The research of Dr. Huff was mostly focused on observing the properties of bioactive molecules that are naturally occurring. A research of his two years ago where he discovered a flavonoid called naringenin in grape fruit offered the same protection against obesity and other metabolic syndromes and drew attention internationally. This time, he said that what was interesting was that nobiletin is ten times more potent in its protective effects than naringenin, and this time they have proven that it can also prevent atherosclerosis.

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Dr. Zuo-Feng Zhang was one of the researchers involved in this study and he stated that there are several flavonoids in particular, which provided smokers with the protection they needed to combat lung cancer more than others. Within this study were 558 people with lung cancer and 837 people who did not have lung cancer. The scientists and researchers analyzed the dietary habits of each participant and found that participants in this study who ate certain foods were more protected than others. Dr. Zuo-Feng Zhang stated that the flavonoids, which appeared to be most protective were catechin. This can be found in strawberries and green tea, kaempferol that can be derived from apples and lastly quercetin, found in beans, onions and apples.

It is important to note that Dr. Zuo-Feng Zhang is not advocating smoking or telling anyone that they do not need to quit smoking. The truth remains that the best course of action is to quit smoking to save your health and your life. If you cannot or do not wish to quit smoking than yes, eating at least 3 servings of fruits and vegetables per day is a great way to start with a regular beverage drink of green tea. Flavonoids are especially potent antioxidants, which are chemical compounds that plants produce for their own protection against bacteria and parasites.

Throughout the history of time, flavonoids have been used in alternative and natural forms of medicine to protect our health as well. There are over 4,000 different types of flavonoids, which can be found in:

· Fruits
· Vegetables
· Spices
· Seeds
· Soy products
· Teas

Certain types of flavonoids that can be found within fruits and vegetables today actually have a higher antioxidant activity than Vitamin C and E. Eating healthy can be the key to preventing the onset of lung cancer. The Flavonoids we consume through our diet can help eliminate the free radicals, which can damage our cells and therefore prevent the development of cancer. Take a look at your diet and make the changes necessary to prolong your life.

These two components of flavonoids have proved their ability to reduce the build up of beta-amyloid, which is what causes the plaque build-up on the brain of someone suffering from Alzheimer’s disease. The scientists within this study have been working diligently to find a natural way to reduce this build up and these flavonoids may prove to be the answer. These powerful antioxidants produce far less side effects than the drugs currently being developed to treat Alzheimer’s disease. This is only one of the many benefits that are turning the heads of medical professionals today.

The researchers involved in this study believe that flavonoids may be able to prevent and guard against Alzheimer’s disease. You can consume large amounts of flavonoids through your diet. Some of the foods include fruits, vegetables, seeds, wine and peanuts. The question that still remains within this research study is if this method of treatment will work on those with cognitive impairments. Other researchers and professionals have brought their attention to this new study to find that the flavonoids are targeting GSK3, which is an important factor within cognitive activity. With this in mind there is still a great deal of research to be done prior to using this form of treatment on humans but it offers high potential for a new avenue of natural treatments.

I have been talking about flavonoids for quite some time now. Flavonoids also hold many other healing benefits and properties when it comes to conditions that include inflammation of any kind. Foods high in flavonoids such as broccoli and strawberries can help reduce inflammation throughout the body. Flavonoids can also be taken advantage of through different medicinal herbs as many times flavonoids are the main component within herbs and their healing functions.

There is no end to the amount of health benefits and healing properties that can be obtained through flavonoids. The more modern science continues to research these benefits, the more likely we will be able to control the conditions and diseases within our society by protecting our own bodies that much more.