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.

Sources
takbo.ph
nutraingredients.com
fmnh.org
genox.com
foodproductdesign.com

Cocoa is famous for its numerous health benefits, and one study gives us another reason to reach for that dark chocolate and give in.

A lot of people are in love with chocolates – and there is really nothing wrong with this, as long as the right kind of chocolate is consumed.  Dark chocolate is definitely way better than milk chocolate.  Aside from the health benefits provided by its rich cocoa content, it does not contain the same amount of sugar as the milk chocolate.  So the next time you feel the temptation to eat chocolate, give in – as long as it is of the dark kind. Remember this:  the darker the chocolate is, the higher is its cocoa content.

Recently, a group of researchers coming from Meiji Seika Kaisha’s Food and Health R&D Laboratories released the results of a study that they conducted regarding the effects of cocoa towards the promotion of a healthy heart.  The Japanese company’s researchers revealed that cocoa’s capability to potentially increase the levels of high density lipoprotein, or the good form of cholesterol, is linked to the presence of a protein that can enhance apolipoprotein A1 levels.  Also known as Apo-A1, apolipoprotein A1 is a compound that is needed for the body’s production of HDL cholesterol.

The researchers wrote in the Journal of Agricultural and Food Chemistry that polyphenols present in cacao may be responsible for acting on pathways that are responsible for the metabolism of cholesterol.  They looked at the human intestinal cell effects of polyphenols found in cacao such as procyanidin, catechin, and epicatechin.  Results have shown that these polyphenols raised the protein levels of Apo-A1 while simultaneously lowering alipoprotein B levels which carries LDL cholesterol to the cells.

The Health Benefits of Cocoa

Aside from its polyphenol contents, the health benefits of cocoa are also taken from its component called flavonoids, which serve as major antioxidants to prevent any possible damage to the cellular system.  Free radicals bring about oxidative damage inside the body which could be factors in the development of chronic diseases like heart failure and cancer. The powder of cocoa can also help in lowering blood pressure and improving the blood circulation of every individual. Compared to green tea, just one cup of cocoa has about three times the antioxidants that a cup of green tea has.

Numerous health experts believe that cocoa can only work to your advantage if you would take it in quantities that are just enough. Overconsumption, of course, has its drawbacks.  When choosing a cocoa formulation, go for something that contains the least amount of cocoa.  There are a lot of cocoa powders that are available in the market today which contains various additives such as hydrogenated oils and corn syrup that are high in fructose. Hence, choose to consume the unprocessed type of cocoa powder.

Researchers from Cornell University said that the most ideal way of taking full advantage of cocoa benefits is through drinking. Taking in a cup of hot cocoa every once in a while can work as a great antioxidant just like wine and tea. It can also help steer one away from the impairment of the immune system and other inflammatory processes.

Show Some Love to Your Heart

To live with a healthy heart requires a lot more than just having a healthy diet. It also includes regular exercise and an overall healthy lifestyle. Here a few tips on how to ensure that your heart remains healthy all the time:

• Limit your consumption of foods that have lots of trans-fat.  These are usually found in fried foods and margarine.
• If you have a sweet tooth, then you must also limit your sugar intake. High amounts of glucose in the blood could lead to the development of diabetes, and this interferes with blood viscosity.  A blood that is too viscous would cause problems in circulation and other organs of the body will not have their fare share of blood.  Because of this, the heart has to pump doubly hard to ensure that blood is supplied to all organs.  Overworking the heart could lead to its enlargement (cardiomegaly), or worse, heart failure.
• Only utilize extra virgin olive oil and add some garlic when you cook to help in lowering your cholesterol along with adding some Omega 3 fatty acids.
• Exercise for about 3 to 4 times a week and then stick to this routine.  Lifting weights is not required but doing cardiovascular, or aerobic, exercises can work wonders to your heart.  So set some time each day where you can perform exercises that you are capable of doing. What is important is that you have the desire to start incorporating changes in your lifestyle, one step at a time. Remember to stay hydrated too and warm up before each exercise session.
• To add up to your healthy diet and exercise, try your best to steer away from any kind of vices like smoking and drinking too much alcoholic beverages.
• Manage your stress levels and implement ways to cope.  Attend a yoga class, meditate each day or just simple do deep breathing exercises.  Take time to rest, get lots of sleep since this will help your body heal.
• Watch out for your weight too since obesity is one of the primary causes of heart disease.
• If your cholesterol level is high then you can naturally lower it by using several herbal extracts along with fish oil. It could help for you to know that 20% of your cholesterol level is sourced from the foods you consume while the rest of the 80% is produced by your liver. If your fat levels are high, then you must go easy on your carbohydrate and sugar consumption. To lower this, you can take in fish oil, some sufficient amount of vitamin C and even green tea.

Your heart’s health, and your general health as well, is in your hands – and the first step is to make the decision to start living healthy.  Each of your action and decision affects you, and the people around you, so nothing is really too small.  You see, even your choice of chocolate has the potential to affect your longevity.

Sources
nutraingredients.com
naturalhealthezine.com
healthy-heart-guide.com
womenfitness.net

Eating small doses of chocolate has been shown to lower your risk of a stroke or heart attack.

A new study indicates that eating chocolate each day can be good for your heart.  According to this study from the German Institute of Human Nutrition in Nuthetal, Germany, eating small amounts of chocolate can reduce your risk of a stroke or heart attack by 40%.

To obtain their results, German scientists followed 20,000 people over eight years.  They sent them a daily questionnaire about their diet and exercise.  The people in this survey had no history of heart disease and had similar healthy habits.  Researchers found that those who ate about a square of chocolate a day obtained these positive results of a lower risk of stroke or heart attack.

Experts theorize that it is the flavonols in chocolate that are having this positive impact.  Flavonols can cause muscles in blood vessels to widen and thus lower blood pressure.

Brian Buijsse from German Institute of Human Nutrition stated, “It’s a bit too early to come up with recommendations that people should eat more chocolate, but if people replace sugar or high-fat snacks with a little piece of dark chocolate, that might help.”

Of course, don’t take these findings as an excuse to go out and gorge on chocolate!  Eating large amounts of chocolate can quickly pack on the pounds.  Also when you are choosing chocolate, be sure to opt for a choice with high cacao content.  Avoid milk chocolate bars from the grocery store as have a lower ratio of the beneficial elements.  They are also packed with sugar and often include artificial ingredients as well.

Aside from lowering your risk of stroke and heart attack, dark chocolate has other beneficial properties.  It boosts good cholesterol and lowers stress and anxiety.  The flavonoids in chocolate have also been shown to fight aging.

Sources:
news.yahoo.com
denverpost.com

Wrinkle-resistant skin is just a square (OK, maybe two) away.

With Valentine’s Day just around the corner, many of my procrastination-prone readers, I’m sure, are wondering what to get for their sweetheart.

Well, if you want to keep your baby-faced beau or gal pal looking as great tomorrow as he or she does today, dark chocolate may be just what the dermatologist ordered.

Sure, it’s not the most original idea, but here’s my reasoning (and yes, it is health related):

According to scientists from the European Dermatology Association in London, the flavonol content of dark chocolate can help prevent the formation of unsightly wrinkles that result from overexposure to the sun’s UV rays.

The health benefits of dark chocolate are well documented, here and elsewhere.  Here, the emphasis has been on eating small amounts of dark chocolate (ounces, not pounds) to improve heart health and prevent heart disease.  But for more than 3,000 years, dark chocolate has been used for an array of conditions, like constipation, fevers and dysentery.

Assertions like these—that chocolate is good for our skin—seems to contradict what many of us have experienced when eating chocolate.  For most of us, when we satisfy our chocolate craving, zits and pimples aren’t far behind—despite being well beyond our teenage years.

Well, the European Dermatology researchers aren’t talking your typical Hershey’s Kiss or Chocolate Bar.  They’re talking about the high flavonol variety of dark chocolate, or to be more specific, the chocolate that’s more bitter than it is sweet.

(In case you were curious, it isn’t chocolate that leads to zits; it’s how much sugar those chocolates have that leads to zits).

So as you go about looking for the dark chocolate that’s best for your love’s skin, the higher the cocoa percentage is, the better (70 percent cocoa content and up).  Or if you’d rather taste than read, the bitterer it is, the higher the flavonol content (remember, bitter does not mean it should taste bad; it just shouldn’t be overly sweet).  Your typical candy bar is low in flavonols simply because people would rather eat a sweet than bitter chocolate bar.

Fortunately, there are well-known commercial varieties of high flavonol content dark chocolate.  Dove and Lindt are two chocolate companies that offer high flavonol dark chocolate.   In fact, these are the same kinds of chocolate used by researchers from the European Dermatology, according to Newsmax.

Sources:
newsmaxhealth.com
newsweek.com

Dark chocolate connoisseurs, rejoice: It can help relieve emotional distress.

Comfort foods are the oases people turn to for stress relief.  This is OK every once in a while, but not regularly, because comfort foods are more often than not nutritional lightweights.  But that generalization doesn’t apply to chocolate, in particular dark chocolate.  Dark chocolate can—in fact, should—be eaten regularly.  Because according to a recent study published in the Journal of Proteome Research, dark chocolate is not only good for you physically but it’s good for you mentally, because it can help relieve high levels of emotional stress.

Researchers followed the effects of “choco-chomping” among participants that ate about 1.2 ounces of dark chocolate per day for two weeks.  The analysis involved the identification of stress hormones in the body and whether these stress hormones increased, decreased, or remained the same over those two weeks.

To the researchers delight, they found that their stress hormones reduced.  The stress hormones cortisol, adrenaline, noradrenaline and normetanephrine all dropped, and this was identified through urine and blood samples that were collected before and after the 14-day study.

This is the first scientific study to link stress reduction to dark chocolate consumption.  Past studies have linked dark chocolate consumption to other positive health effects, like reducing the risk of developing heart disease by improving arterial blood flow.

So, will any old dark chocolate do?  Hardly.  You want to be looking for chocolate varieties that are highest in antioxidants, or the dark chocolates that have a high cacao percentage.  The higher the percentage, the higher the antioxidant content.  Shoot for any bar that has a cacao content higher than 70 percent (bear in mind that the higher the percentage, the more bitter it is in taste).

As far as amounts go, the amount used in this study was 1.2 ounces or 42 grams.  That’s a little bit less than a full-sized Hershey’s candy bar (the average Hershey’s candy bar is 1.55 ounces)!  Not even the researchers suggest eating a full-sized candy bar to alleviate stress levels.  To keep weight levels in check and still improve stress levels, go for about one-sixth of 42 grams, or 6.7 ounces per day.  Simply chop up the full-sized bar into sixths.

Finally, “cocoa” is not the same as “cacao.”  They’re often used interchangeably, but they’re actually quite different.  “Cacao” refers to the entire cacao bean that’s used in the bar’s production.  All the good stuff, in other words.  “Cocoa” refers to the powder only.  The powder is all the good tasting stuff, but it lacks the other elements that make chocolate so good for you.  It’s sort of like the difference between whole grain and whole wheat.

So, if possible, look for bars that have a high cacao content rather than cocoa content.  If you’re unsure of whether the bar was produced with cacao or cocoa (U.S. regulations allow chocolate producers to use either term, which explains why so many people are confused by the terms), get in touch with the manufacturer.  Their contact information should be written on the bar’s package.

Sources:
sciencedaily.com
examiner.com
worldsfinestchocolate.com

A 15-minute walk has been shown to reduce chocolate cravings, according to study.

“Sometimes the best way to avoid unnecessary confrontation is to walk away.”  This pearl of wisdom is often given to kids frustrated by bullying class mates.

But the same principle applies to foods that frustrate a person’s diet.

When it comes to food, all of us have weaknesses:  foods that we fall for in those moments of weakness. We all have strategies to overcome these cravings.  Typically, the average person plops on their sofa, flicks through the boob-tube, hoping an engrossing episode of Law & Order or a captivating edge-of-your-seat thriller will distract their crave-crazed brain.

But this is precisely the wrong way to go about it.  Instead of sitting, you’re much better off walking.

Writing in the journal Appetite last year, British researchers from the University of Exeter report that people who regularly consume and crave chocolate temper those cravings by walking for as little as 15 minutes.

Here’s how the study worked.  It involved 25 chocoholics, which is my way of saying that the people involved ate chocolate on a regular basis.  For this test, though, they were asked not to consume chocolate for three days—no doubt a challenge for any chocoholic.

By day three, before they indulged, they were asked to do one of two things:  take a brisk 15-minute walk, or sit on their sofa.  Every participant both walked and sat, but it was up to them in what order they did them.

According to lead researcher Dr. Adrian Taylor, 12 percent of the people walking reduced their cravings during and after their walks.  That wasn’t the case for people when they were sitting.  In fact, the chocolate cravings became more intense with each minute they sat.

Now, the results here may seem obvious.  After all, by walking away from temptation, it renders the ability to cave in to temptation obsolete.  But in this study, participants were literally tempted with chocolate both walking and sitting, for instance by a person opening a luscious candy bar right in front of their faces, teasing them with its sweet, decadent scent.

This is the first study to link a reduction in chocolate cravings with exercise.  Past studies have shown how exercise can reduce other addictive behaviors, like cigarette smoking.

“Short bouts of physical activity can help to regulate how energized and pleasant we feel, and with a sedentary lifestyle, we may turn to mood regulating behaviors like eating chocolate,” said Taylor.  “This research furthers our research of the complex physical, psychological and emotional relationship we have with food.”

Source:
telegraph.co.uk

High levels of plant compounds called flavonoids can be found in both cocoa and tea. These flavonoids have been linked to reduced cholesterol levels and blood clotting risk through earlier studies. Between 1966 and 2006 five cocoa studies were conducted and the results yielded included blood pressure becoming lowered by an average of 4.7/2.8 mm Hg through cocoa consumption.

In the five studies involving the tea, no significant change was evident. “This suggests that the different plant phenols must be differentiated with respect to their blood pressure-lowering potential and thus cardiovascular disease prevention,” the researchers wrote.

Different types of flavonoids exist in both cocoa and tea. The type of flavonoid called flavan-3-ols can be found in higher levels in tea, while cocoa is higher in procyanids. According to the researchers, the cocoa studies suggest that blood-pressure reduction invoved would be sufficient enough to reduce the risk of stroke by 20 percent, coronary heart disease risk by 10 percent and the overall risk of premature death by 8 percent. They also warned that while this news is good, people should not start consuming any kind of chocolate in large quantities.

“In the studies we reviewed, the blood pressure results occurred with cocoa doses above the habitual intake and were observed only in the setting of short-term interventions,” said lead researcher Dirk Taubert. “It is not known whether long-term intake of small habitual amounts of cocoa … may also cause significant blood pressure effects.”

Frank Mangano’s commentary:

Remember, chocolate tends to be high in calories as well as sugar, and any health benefits of the cocoa itself may be tarnished by the negative effects that come with eating sugary, high-calorie foods.

Here’s what we all need to remember. While chocolate may taste great, the negative effects that it brings with it are enough to put it back on the shelf permanently.

Raw cacao on the other hand is a healing superfood that contains a very high antioxidant content. It can not only balance blood pressure levels but it can shield the brain, heart and liver as well and stabilize one’s mood.

Unprocessed raw cacao is what you should be looking for in your health food store. The stuff that the major food companies are putting out belongs where all garbage belongs…in the garbage can.

The study’s authors wrote, “The dietary intake of food or drinks produced from cacao beans might be beneficial in preventing the onset of Type 2 diabetes.”

Type 2 diabetes occurs when the sugar-regulating hormone insulin has an effect on the body that is abnormal. When the body doesn’t produce enough insulin, the deficiency eventually causes type 1 diabetes. High blood sugar levels(hyperglycemia) can also occur.

Diabetes affects an estimated 7 percent of the U.S. population totaling close to 21 million people. What’s even more disturbing is that 6.2 million people remain undiagnosed and another 41 million are prediabetic, according to the American Diabetes Association.

During the study, the diets of obese, diabetic mice were supplemented with either 0, 0.5 or 1.0 percent cacao liquor proanthocyanidins (CLPr) – containing 72 percent polyphenols – over a three week period. The findings suggest that the dosage of CLPr was directly related to the reduction in blood sugar.

Proanthocyanidins are a type of a plant chemical called flavonoids, which have powerful antioxidant properties. Evidence that the risk of cardiovascular disease was reduced by eating chocolate rich in flavonoids has surfaced in earlier studies. The study being referred to here however, is the first to record blood sugar levels being affected by cacao chemicals.

The mice were given one percent of polyphenols, which is the equivalent of 5 grams per day to a human. A human being could achieve this amount by simply eating 2.5 kilograms of normal chocolate, or 100 grams of flavonol-rich chocolate.

Frank Mangano’s commentary: 

It should be noted however, that eating sugar-filled chocolate could easily prohibit any benefits of the flavonoids in the cacao. So think twice before you head to the candy store for a Hershey bar. Whether you realize it or not, the type of chocolate that most stores carry is sweet because it is loaded with refined sugar.

What’s important in achieving the result outlined in the study above is to make sure you are consuming raw, unprocessed, unsweetened cacao. It may be very bitter in taste but it’s also highly medicinal. Anything else is a waste of time. Reach for the stars but stay away from Mars!