Health benefits of Chocolate

Chocolate is a source of nutrients. Both milk and dark chocolate deliver protein, potassium, calcium as well as other goodness:

Milk Chocolate Per 25g

• 1.91 g protein
• 14.85 g carbohydrates
• 0.59 mg iron
• 52 mg phosphorus
• 93 mg potassium
• 47 mg calcium

Milk chocolate also contains 134 calories and 7.42 grams of fat per serving.

Dark Chocolate (70-85% cacao solids) per 25g

• 1.95 g protein
• 11.47 g carbohydrates
• 2.98 mg iron
• 57 mg magnesium
• 77 mg phosphorus
• 179 mg potassium
• 18 mg calcium

Dark chocolate with 70-85% cacao solids also contains 150 calories and 10.66 grams of fat.

According to one study, chocolate contains more antioxidant flavonoids and polyphenols than fruit juice. Polyphenols are particularly good at promoting the neutralization of free radicals within the body, which can lead to damage like oxidization and potential health concerns if left unchecked.

Health benefits of chocolate:

Supports Heart Health

Studies have shown that the antioxidants found within chocolate may help support the protection of the arteries from free radical damage and oxidization. Furthermore, the antioxidant flavonoids within chocolate may support healthy levels of lipoprotein (LDL) oxidation.

Boosts Brain Function

One study found that individuals given high-flavonol cocoa for a period of five days exhibited signs of increased blood flow to the brain. Further studies on the effect of chocolate on the brain showed cognitive-boosting benefits for elderly chocolate consumers. One, in particular, found that chocolate consumption boosted cognitive function in adults from the ages of 70-74.

In addition, as chocolate is filled with energy-enhancing stimulants. These stimulants include caffeine and theobromine, which play a role in promoting improved brain function in the short term, while also boosting a healthy mood.

Promotes Healthy Blood Pressure Already Within the Normal Range

One 8-week study reported that individuals taking high polyphenol dark chocolate showed that it significantly promoted healthy blood pressure levels vs. the same 25 g dose of white chocolate.

Another study took a close look at the polyphenol activity in chocolate and found that it has been shown to have an inhibitory effect on enzymes that can lead to supporting healthy blood pressure.

A third study reported that the flavonoid content may play a role in supporting cellular function within the arteries, leading to support for healthy blood pressure within the normal range.

Promotes Healthy Cholesterol Levels Already within the Normal Range

Some studies have shown that the plant sterols and cocoa flavonoids in dark chocolate were effective in supporting healthy levels of  low-density lipoprotein (LDL) cholesterol.

Beauty-Boosting Benefits of Chocolate

Since health and beauty often go hand-in-hand, thus chocolate may also enhance our appearance:

Offers Antioxidant Protection

Antioxidants help protect against oxidative damage caused by harmful free radicals and environmental factors while helping fight signs of skin aging.

Supports Skin Hydration

Chocolate is a source of vitamins and minerals that impart some skin-boosting benefits and it may also help support skin hydration. 

Chocolate supplementation can potentially boost collagen health as well as skin elasticity and hydration.

Offers Stress Relief

The effects of daily stress can impact our appearance and our health in general. Whether it is puffy skin under our eyes, poor digestion or the many other ways stress can affect how we look and feel, chocolate may have a role in helping fight stress. It can help promote a decrease in stress levels by supporting the inhibition of stress hormones. Plus, the magnesium content within chocolate is also helpful since magnesium is a well-known mood booster with stress-fighting benefits of its own.

Promotes Healthy Hair and Scalp

Dark chocolate also supports the health of our hair, making it look shiny and voluminous because there are many minerals within chocolate that are excellent for nourishing hair health, each in their own unique way.

Take, for example, iron, which is vital to promoting oxygen transport to our cells. In some studies, iron deficiency has been linked to hair loss.

Zinc, meanwhile, is essential for supporting tissue growth and repair. Proper zinc intake, according to studies, may boost hair growth and overall health.

A healthy lifestyle

      To ensure a healthy lifestyle, the World Health Organisation (WHO) recommends eating lots of fruits and vegetables, reducing fat, sugar and salt intake and exercising.  Here are 12 steps to healthy lifestyle:

1. Eat a nutritious diet based on a variety of foods originating mainly from plants, rather than animals.
2. Eat bread, whole grains, pasta, rice or potatoes several times per day.
3. Eat a variety of vegetables and fruits, preferably fresh and local, several times per day (at least 400g per day).
4. Maintain body weight between the recommended limits (a Body Mass Index (BMI) of 18.5–25) by taking moderate to vigorous levels of physical activity, preferably daily.
5. Control fat intake (not more than 30% of daily energy) and replace most saturated fats with unsaturated fats.
6. Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or lean meat.Use milk and dairy products (kefir, sour milk, yoghurt and cheese) that are low in both fat and salt.
7. Select foods that are low in sugar, and eat free sugars sparingly, limiting the frequency of sugary drinks and sweets.
8. Choose a low-salt diet. Total salt intake should not be more than one teaspoon (5g) per day, including the salt in bread and processed, cured and preserved foods. (Salt iodization should be universal where iodine deficiency is a problem).
9. There is evidence showing the ideal solution for health is not to drink alcohol at all, and so less is better.
10. Prepare food in a safe and hygienic way. 
11. Steam, bake, boil or microwave to help reduce the amount of added fat.
12. Promote exclusive breastfeeding up to 6 months and the introduction of safe and adequate complementary foods from the age of about 6 months. Promote the continuation of breastfeeding during the first 2 years of life.

Lemon juice is a HIV-killing spermicide

Laboratory tests show that lemon juice is a potent destroyer of both HIV and sperm, Australian researchers say.

A solution of 10 per cent lemon juice produced a 1000-fold reduction in HIV activity in a lab sample. And half a teaspoon of the juice wiped out two teaspoons of sperm in 30 seconds. The high acidity of the juice is responsible for killing HIV and sperm. Thus lemon juice could be ideal for women without easy access to safe barrier contraceptives, such as condoms, says the team at Melbourne University, led by Roger Short.

The great advantage of lemon or lime juice as an anti-viral contraceptive is that the fruit can be grown very cheaply in the developing world, says Short. Women might use the juice by inserting a soaked piece of sponge or cotton wool before intercourse, he says. 

Women researchers in Short’s lab said using the juice caused no pain. In fact, this method of contraception was widespread in the Mediterranean before the advent of modern methods.

But experts in anti-AIDS medications warn that the safety of using the juice internally and its efficacy in people are as yet unknown.

Number of males using tobacco globally on the decline

Every year, more than 8 million people die from tobacco use, approximately half of its users. More than 7 million of those deaths are from direct tobacco use while around 1.2 million are due to non-smokers being exposed to second-hand smoke. Most tobacco-related deaths occur in low- and middle-income countries, areas that are targets of intensive tobacco industry interference and marketing.

Now for the first time, the World Health Organization (WHO) projects that the number of males using tobacco is on the decline, indicating a powerful shift in the global tobacco epidemic and is projected to decline by more than 1 million fewer male users come 2020 (or 1.091 billion) compared to 2018 levels and 5 million less by 2025 (1.087 billion).

By 2020, WHO projects there will be 10 million fewer tobacco users, male and female, compared to 2018 and another 27 million less by 2025, amounting to 1.299 billion. Indeed, some 60% of countries have been experiencing a decline in tobacco use since 2010.

“Reductions in global tobacco use demonstrate that when governments introduce and strengthen their comprehensive evidence-based actions, they can protect the well-being of their citizens and communities,” said Dr Ruediger Krech, Director of Health Promotion at WHO.

WHO: Majority of adolescents worldwide are not sufficiently physically active, putting their current and future health at risk

The study, published in The Lancet Child & Adolescent Health journal and produced by researchers from the World Health Organization (WHO), finds that more than 80% of school-going adolescents globally did not meet current recommendations of at least one hour of physical activity per day – including 85% of girls and 78% of boys.

The study – which is based on data reported by 1.6 million 11 to 17-year-old students – finds that across all 146 countries studied between 2001-2016 girls were less active than boys in all but four (Tonga, Samoa, Afghanistan and Zambia).The assessment included all types of physical activity, such as time spent in active play, recreation and sports, active domestic chores, walking and cycling or other types of active transportation, physical education and planned exercise.

The authors say that levels of insufficient physical activity in adolescents continue to be extremely high, compromising their current and future health. “Urgent policy action to increase physical activity is needed now, particularly to promote and retain girls’ participation in physical activity,” says study author Dr Regina Guthold, WHO.

The health benefits of a physically active lifestyle during adolescence include improved cardiorespiratory and muscular fitness, bone and cardiometabolic health, and positive effects on weight. There is also growing evidence that physical activity has a positive impact on cognitive development and socializing. Current evidence suggests that many of these benefits continue into adulthood.

To achieve these benefits, the WHO recommends for adolescents to do moderate or vigorous physical activity for an hour or more each day.

Nutrients for Healthy Joints - Turmeric and Collagen

Turmeric
Turmeric is a spice made from the dried and ground root of the turmeric plant, a plant in the same family as ginger. It has been used as an herbal tonic for thousands of years. Many of the benefits of turmeric are attributed to a photochemical within it known as curcumin.

Curcumin is an extremely potent antioxidant carotenoid pigment with potential uses for many areas of health, including memory, digestion, circulation as well as joint health. 

As a nutrient for joint health, turmeric may have comforting qualities and support healthy joint function. 

Since turmeric is fat-soluble instead of water-soluble, it is best to consume turmeric with a meal that contains some fat or oil.

Collagen 
Collagen is a protein and a natural part of cartilage, bone and other tissues. It is found in skin, muscles and tendons. It is the most abundant protein in animals.

There are many different types of collagen. Type II collagen is the major type of collagen in cartilage, imparting strength and the ability to compress to the cartilage within our joints so they can absorb shocks.

Collagen also contains chondroitin and glucosamine, both of which benefit joint health. It may support the fluids, functioning and integrity of the cartilage within joints, thus promoting joint health. Undenatured Type II collagen works specifically with the immune system to help support our joint health.

Why Real Foods Matter

There is a lot of research on what diet is best for health and which foods to eat for optimal health.

A few years ago, Dr. David Katz and Stephanie Meller were asked by Annual Reviews, a scientific publisher, to review several diets and elements of diets, including low-fat, low glycemic, low carb, Mediterranean, mixed/balanced (DASH), Paleolithic and vegan. Katz and Meller’s findings concluded that while there is not one best diet, there are patterns in eating habits, clear common elements, that are proven to be beneficial for health. “The weight of evidence strongly supports a theme of healthful eating while allowing for variations on that theme. A diet of minimally-processed foods close to nature, predominantly plants, is decisively associated with health promotion.” The “minimally-processed foods close to nature” is what some refer to as real foods, or whole foods.

Whole foods are foods from plants, and they are unprocessed or unrefined and free from additives or other artificial substances. In some cases, a whole food can be as minimally processed or refined as possible, but it is still free from additives or artificial substances. Fruits, vegetables, nuts, whole grains and legumes are whole foods. When they are not processed, or minimally processed, they retain much of their complete profile of beneficial phytochemicals and nutrients, plus fiber. Sometimes when a food is processed, it can be stripped of its fiber, phytochemicals and nutrients.

Here are a few reasons why whole foods are important:

• Phytochemicals: Whole foods contain phytochemicals (phytonutrients), which are biologically active plant-food components. Phytonutrients can be powerful antioxidants like lycopene, a red-colored carotenoid found mainly in tomatoes and anthocyanins, which gives berries like blueberries their deep blue color.
  
• Essential Nutrients: Whole foods are nutrient-rich, offering us a simple, easy way to get more nutrients into our diets.
  
• Fiber and Whole Grains: Many minimally-processed foods are rich in fiber, helping to keep our GI tract on track and providing cardiovascular and weight management benefits. Plus, whole grains retain vitamins, minerals and phytochemicals, which help promote overall health.
  
• Good Fats and Protein: Processed foods tend to contain more trans fats and saturated fats, the not-so-healthy fats, while whole foods tend to have more of the good-for-you fats like omega-3s, essential fatty acids from plants or fish, plus monosaturated fat from plants.
  
  ‘Good fats’ and the protein found in whole foods can help increase satiety, that feeling of fullness. The peptides send signals to the brain and gut that lead to the suppression of MORs (Mu-opioid receptors), resulting in the curbing of appetite. Additionally, protein stimulates the production of the hormone that signals satiety, cholecystokinin (CCK).