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.
But there are lesser-known reasons you should indulge in the (bitter)sweet stuff. Dark chocolate has been scientifically proven to keep your brain sharp, your ticker ticking and your skin shielded from the sun’s harmful rays (yes, really). Dark chocolate can be the key to beating that midday slump, accoriding to a new study from Northern Arizona University found.
The research included information that animal studies have found the hippocampus, which is an area in the brain associated with memory, may be affected by refined sugar. Two studies were conducted in the published report. In the first study, participants that self-reported eating a high-sugar diet had poorer performance on hippocampal related memory tasks. In the second study, the results were replicated. The second study also revealed that the effect of high sugar consumption on memory appears to be directly related to the hippocampal region and no other areas which may also affect memory, such as the prefrontal cortex.
Due to the higher cocoa content, dark chocolate has a much richer flavor than milk chocolate. The higher the percentage of cocoa, the richer the taste. Cocoa is naturally bitter and very strong-tasting. Chocolate-makers (especially makers of milk chocolate) mellow this flavor by processes, such as alkalizing, fermenting, roasting, and adding milk and/or sugar, all of which can destroy healthy flavanols, alter our ability to use them or negate their health effects all together with unhealthy additives.

With this study we present a comprehensive survey of the total antioxidant capacity in foods. Earlier small-scale studies from other laboratories have included from a few up to a few hundred samples [20-22,29-31], and in 2007 the U.S. Department of Agriculture presented the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods report including 277 food samples [23]. These studies have been done using different antioxidant assays for measuring antioxidant capacity making it difficult to compare whole lists of foods, products and product categories. Still, a food that has a high total antioxidant capacity using one antioxidant assay will most likely also be high using another assay [20-22]. Consequently, the exact value will be different but the ranking of the products will be mainly the same whichever assay is used. In the present extensive study, the same validated method has been used on all samples, resulting in comparable measures, thus enabling us to present a complete picture of the relative antioxidant potential of the samples. 

One of the effects of sugar on the body is that it could make your depression worse, according to research. “I like to tell my patients there’s a truth to the saying, ‘You are what you eat,’” says psychologist Deborah Serani, PsyD, award-winning author of Depression in Later Life. “High levels of sugar in the form of simple carbohydrates leads to spikes and crashes in glucose levels, which can worsen mood, increase irritability, agitation, irregular sleeping, and increase inflammation.” Instead, munch on lean protein, complex carbs, and foods with omega-3s, folate, and B vitamins.

Frankincense oil has been clinically shown to be a vital treatment for various forms of cancer, including breast, brain, colon and prostate cancers. Frankincense has the ability to help regulate cellular epigenetic function, which positively influences genes to promote healing. Rub frankincense essential oil on your body (neck area) three times daily, and take three drops internally in eight ounces of water three times daily as part of a natural prevention plan.


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While it may be too soon to truly list improvements in vision as a concrete benefit of dark chocolate, one June 2018 human clinical trial observed how the contrast sensitivity and visual acuity of  thirty participants without pathologic eye disease changed after consuming dark chocolate versus milk chocolate. Researchers found contrast sensitivity and visual acuity were higher two hours after eating a dark chocolate bar compared to eating milk chocolate. The study, however, concludes the duration of these effects and their real-world implications require further testing. (12)
It’s important to maintain the balance between antioxidants and oxidants in the body for good health. However, the free radicals or oxidants usually outnumber the antioxidants naturally produced in the body. Therefore, it is important to have a continuous supply of antioxidants from an external source to maintain this balance. Your diet is this external source and it must be packed with good quality antioxidants. This, in turn, provides other benefits like slowing down the signs of ageing, making your skin look youthful and lowering the risk of heart disease. A diet rich in antioxidants is also known to keep your brain active and your gut healthy. Needless to say, all these factors help in improving the quality and length of your life.Here are seven antioxidant rich foods that you must eat regularly and add to your daily diet if you haven’t already:
One of the effects of sugar on the body is that it could make your depression worse, according to research. “I like to tell my patients there’s a truth to the saying, ‘You are what you eat,’” says psychologist Deborah Serani, PsyD, award-winning author of Depression in Later Life. “High levels of sugar in the form of simple carbohydrates leads to spikes and crashes in glucose levels, which can worsen mood, increase irritability, agitation, irregular sleeping, and increase inflammation.” Instead, munch on lean protein, complex carbs, and foods with omega-3s, folate, and B vitamins.
While it may be too soon to truly list improvements in vision as a concrete benefit of dark chocolate, one June 2018 human clinical trial observed how the contrast sensitivity and visual acuity of  thirty participants without pathologic eye disease changed after consuming dark chocolate versus milk chocolate. Researchers found contrast sensitivity and visual acuity were higher two hours after eating a dark chocolate bar compared to eating milk chocolate. The study, however, concludes the duration of these effects and their real-world implications require further testing. (12)
Fructose—the sugar that naturally occurs in fruit and is a component, with glucose, of high fructose corn syrup (HFCS) and table sugar—lights up the brain's reward center, says pediatric endocrinologist Robert Lustig, MD, of UCSF Benioff Children's Hospital in San Francisco. But over time, a diet packed with fructose (especially from HFCS) can make it tougher to learn and remember, animal research suggests. To stay in peak mental shape, try sticking with savory snacks.
Chocolate’s lengthy history is believed to go all the way back to 1900 B.C. This is when the the Aztec civilization believed that cacao seeds were a gift of Quetzalcoatl, the god of wisdom. They used the seeds to prepare a bitter, frothy beverage that also included spices, wine or corn puree. (22) It was very different from today’s super sweet milk chocolate treats but closer to a very minimally processed dark chocolate made from raw cacao.

Editor's Note: USDA scientists analyzed antioxidant levels in more than 100 different foods, including fruits and vegetables. Each food was measured for antioxidant concentration as well as antioxidant capacity per serving size. Cranberries, blueberries, and blackberries ranked highest among the fruits studied. Beans, artichokes, and Russet potatoes were tops among the vegetables. Pecans, walnuts, and hazelnuts ranked highest in the nut category.
While they are young now and it is easy to make sure they are eating healthy foods, especially at home, they will one day grow up and be away from home and exposed to all types of foods. I think it is important to let them start to make food choices on their own (and they usually make healthy ones) while they are still young and I can still help guide their choices rather than completely restrict them.
According to Harvard University, a systolic pressure under 120 (the first number) and a diastolic pressure under 80 (the second number) is considered normal. Hypertension, or high blood pressure, is indicated by a systolic pressure of 140 or higher and/or a diastolic pressure of 90 or higher. Before and during the challenge Herbert had normal numbers and there was no reason for concern. 
Today, the level of antioxidants in any substance or food is evaluated with an ORAC score, which stands for “oxygen radical absorption capacity. ORAC tests the power of a plant to absorb and eliminate free radicals. These measurements were developed by the National Institute of Aging and are based on 100 grams of each food or herb. While ORAC scores are no longer available via the National Institutes of Health, you can still find many of them on Superfoodly.

But these benefits could have an even bigger impact: Flavonoids foundin dark chocolate may someday be useful in potentially treating neurodegenerative diseases such as Alzheimer’s. One study in the Journal of Alzheimer’s Disease found an association between eating chocolate and reduced risk of cognitive decline, perhaps due to protective effects of the cocoa flavanols.


While it may be too soon to truly list improvements in vision as a concrete benefit of dark chocolate, one June 2018 human clinical trial observed how the contrast sensitivity and visual acuity of  thirty participants without pathologic eye disease changed after consuming dark chocolate versus milk chocolate. Researchers found contrast sensitivity and visual acuity were higher two hours after eating a dark chocolate bar compared to eating milk chocolate. The study, however, concludes the duration of these effects and their real-world implications require further testing. (12)
There are several types of chocolate, as you probably already know. Most people divide chocolate into three categories: white chocolate, milk chocolate and dark chocolate. The FDA actually does not have a standard of identity for dark chocolate, but the general consensus is that dark chocolate typically contains between 70 percent to 99 percent pure cacoa or cocoa solids. Some set the standard for dark chocolate even lower at 60 percent or less. This can be done since there is no set standard at the moment.

Now, residents are working to hold Governor Brown to task over what they see as the most pressing climate issue facing the state: the proposed Jordan Cove liquefied natural gas (LNG) export terminal and its Pacific Connector Gas pipeline. Backed by the Canadian company Pembina Pipeline Corporation, the project would transport natural gas extracted via hydraulic fracturing (fracking) from Colorado to Oregon's coast, where it would be super-cooled into liquid form and loaded on ships to international markets.


A total of 278 fruits and fruit products and 303 vegetables and vegetable products were included in the database. In the analyzed vegetables, antioxidant content varied from 0.0 mmol/100 g in blanched celery to 48.1 mmol/100 g in dried and crushed leaves of the African baobab tree. In fruits, procured in 8 different countries, the antioxidant content varies from 0.02 mmol/100 g for watermelon to 55.5 mmol/100 g in the yellow pith of Spanish pomegranate. Examples of antioxidant rich fruits and vegetables were dried apples, flour made of okra, artichokes, lemon skin, dried plums, dried apricots, curly kale, red and green chili and prunes (Table ​(Table4).4). Examples of fruit and vegetables in the medium antioxidant range were dried dates, dried mango, black and green olives, red cabbage, red beets, paprika, guava and plums.
Choosing the best food sources of antioxidants can go a long way in enhancing your health and fighting disease. A class of compounds found in a wide range of foods (especially plant-derived foods), antioxidants help protect against the damaging effects of free radicals. It's thought that increasing your intake of the best food sources of antioxidants can help fend off a host of major health conditions, such as heart disease, diabetes, Alzheimer's disease, and some forms of cancer.

The FRAP assay of Benzie and Strain [13] was used with minor modifications that allowed quantification of most water- and fat-soluble antioxidants [16,17]. A Technicon RA 1000 system (Technicon instruments corporation, New York, USA) was used for the measurements of absorption changes that appear when the TPTZ-Fe3+ complex reduces to the TPTZ-Fe2+ form in the presence of antioxidants. An intense blue color with absorption maximum at 593 nm develops. The measurements were performed at 600 nm after 4 min incubation. An aqueous solution of 500 μmol/L FeSO4 × 7 H2O was used for calibration of the instrument. Validation of the assay is described in Halvorsen et al. 2002 [17]. Briefly, the within-day repeatability measured as relative standard deviation (RSD) in standard solutions ranged from 0.4% to 6%. The between-day repeatability was < 3%. The variation in the values for replicate food items obtained from the same source were typically between 3 and 10 RSD%.
Small-scale studies have indicated for quite some time that regular intake of cocoa can have a positive effect in fighting cardiovascular disease. A more recent study on cocoa's cardiovascular benefits, done in 2006, proved this among a larger study group of 470 men, all tested while consuming different daily doses of cocoa. The conclusions were that cocoa does indeed lower the chances and significance of cardiovascular disease.
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.
Have you had enough of the daily sugar overload? Are you ready to eliminate the potential harmful effects of sugar on the body? Excellence in Fitness Personal Training Studios is here to help you maximize your time to create a customized plan that fits your lifestyle. Check out our available programs, or give us a call at 410-266-6688 to schedule your free initial consultation to meet our staff of professionals.
In addition to confirming the well-publicized high antioxidant ranking of such foods as cranberries and blueberries, the researchers found that Russet potatoes, pecans and even cinnamon are all excellent, although lesser-known, sources of antioxidants, which are thought to fight cancer, heart disease and Alzheimer's. The study appears in the June 9 print edition of the Journal of Agricultural and Food Chemistry, a peer-reviewed publication of the American Chemical Society, the world's largest scientific society.
All kinds of beans – black, pinto, red and kidney beans are high-octane sources of antioxidants. Beans are also rich in muscle-boosting protein, have no cholesterol and little fat. Combing them with grains helps in making them a complete protein. Use them in salads, sandwiches or to make famous Punjabi Rajma. If you find them difficult to digest, drink a lot of fluids through the day.

The American Heart Association, along with the Mayo Clinic and Cleveland Clinic, recommend getting antioxidants from whole foods and a wide variety of foods. While it’s always ideal, and usually more beneficial, to get antioxidants or other nutrients directly from real food sources, certain types may also be helpful when consumed in supplement form.
Ahh, the soothing bliss of chocolate! Do you crave that milky brown sweetness, that molten cocoa, sugar and milk mixture melting in your mouth? Do you satiate that craving, only to feel utterly betrayed and guilty for having participated in consuming something so sinfully delicious? Dark chocolate is here for you! This rich treat is an excellent substitute for milk chocolate – the high-in-sugar chocolate most people consume! Dark chocolate, however, is full with a lot of more nutrients and can prove positive for your health. It is one of the best sources that contains antioxidants in the world, coming from the seed of the cocoa tree, often with higher cocoa content than other chocolates. In fact, the antioxidants in cocoa can help you fight against heart disease, some cancers and even diabetes.
A study published in International Journal of Cardiology had subjects either consume a daily dose of flavonoid-rich dark chocolate or non-flavonoid white chocolate for two weeks. The results showed that flavonoid-rich dark chocolate intake significantly improved heart circulation in healthy adults. On the other hand, white chocolate with zero flavonoids to brag about had no positive health effects on the subjects. (6)
Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis. Individual results may vary.
Dark chocolate makes my list of 15 brain foods to boost focus and memory for good reason. Previous research showed that “acute as well as chronic ingestion of flavanol-rich cocoa is associated with increased blood flow to cerebral gray matter and it has been suggested that cocoa flavanols might be beneficial in conditions with reduced cerebral blood flow, including dementia and stroke.”
Eleanor Healy is a writer with a passion for holistic health. As a Registered Holistic Nutritionist (RHN), Reiki Master/Teacher and former Child and Youth Care worker, she spent many years navigating the choppy waters of burnout and trying to stay balanced in a demanding world. Her mission is to offer practical tips and techniques from her own trial and error process, so that you can live your best life! Follow Eleanor on Facebook and keep in touch with her at [email protected].

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Chocolate milk also contains carbohydrates, which is great for your health, especially if you have been lifting a whole lot of weights. The count of carbohydrates also depends on the product you use. Different products have different content and levels of carbohydrates. Hershey’s Chocolate Milk seems to have the highest carb count whereas Hoods Calorie Countdown has the lowest. The sugar in this will boost your energy and restore it. You will be able to work out harder and better next time you hit the gym. In fact, this will help you enjoy the workout better. If your muscle tissues tear up, this will stop them from getting sore. In fact, they will get repaired on their own.

Although the brain does require a certain amount of sugar in order to function properly, this type is known as glucose and is found naturally in foods like fruits and grains. It’s fructose, sugar that’s added to processed foods and beverages, that is of far more concern, as consuming excess amounts of it can have long-term negative effects—including these five.
It’s important to purchase the best dark chocolate you can find. The majority of chocolate on the market is garbage, with very little nutritional value, so always look for the quality stuff with more that 70% cocoa. A lot of places now offer organic dark chocolate, which is even better for you since it reduces that possibilities of eating bad chemicals.
A German study of the diets of more than 19,000 people found that eating chocolate may help lower blood pressure, and in turn, cardiovascular disease risk. A widespread analysis of numerous studies on the topic conducted by Australian researchers also found limited but noticeable blood pressure benefits from eating the superfood. Again, very few studies pinpoint the exact amount of dark chocolate or flavonoids needed to get this effect, and more scientific study is needed.
An influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you're making way for rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease. Complex carbohydrates tend to be absorbed more slowly, lessening the impact on blood-sugar levels.
In moderation (one ounce or less per day), dark chocolate has been shown to improve so many common and chronic health problems. With all of its natural and health-promoting components (like flavonoids, polyphenols and flavanols), dark chocolate is an antioxidant powerhouse and a superfood that’s truly a joy to eat. It’s been shown to boost heart and brain health, along with fight disease — just some of the many benefits of dark chocolate.
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