To avoid overindulging in dark chocolate yet obtain the benefits of dark chocolate, it’s a smart idea to eat a little piece by itself after a solid meal or include it in a recipe. If you’re sensitive to caffeine or looking to avoid caffeine entirely, it’s important to know that there are measurable amounts of caffeine in dark chocolate. Caffeine side effects can include nervousness, increased urination, sleeplessness and a rapid heartbeat, all reasons to avoid caffeine overdose.
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.

Most of the breakfast cereals have antioxidant content in the range of 0.5 to 2.25 mmol/100 g, while 4 single products are above this range. Among grains and grain products, buckwheat, millet and barley flours are the flours with the highest antioxidant values in our study (Table ​(Table3),3), while crisp bread and whole meal bread with fiber are the grain products containing most antioxidants. Beans and lentils have mean antioxidant values ranging from 0.1 to 1.97 mmol/100 g. Different types of rice have antioxidant values between 0.01 and 0.36 mmol/100 g.
Stresses the Liver: “When we eat fructose, it goes to the liver. If liver glycogen is low, such as after a run, the fructose will be used to replenish it (3).However, most people aren’t consuming fructose after a long workout and their livers are already full of glycogen. When this happens, the liver turns the fructose into fat (2). Some of the fat gets shipped out, but part of it remains in the liver. The fat can build up over time and ultimately lead to Non-Alcoholic Fatty Liver Disease (4, 5, 6).”
Fish provides powerful omega-3 fatty acids. Evidence suggests that omega-3s, particularly those coming from fish, may help prevent inflammatory diseases, such as coronary heart disease. Although all fish have some omega-3s, the stars include sardines, salmon, oysters, mackerel, tuna steak, wild rainbow trout, shark steak, albacore tuna, and herring.
Vitamin A and C have been connected to a decrease in the appearance of wrinkles and skin dryness. Vitamin C, specifically, is a powerful antioxidant that can help reduce the effect of oxidative damage caused by pollution, stress or poor diet. Vitamin A deficiency has also been linked to skin dryness, scaling and follicular thickening of the skin. Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract.
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.
So how do antioxidants improve our health? Consider that your cells are constantly producing a variety of harmful chemicals called free radicals. In addition, your body is also exposed to free radicals in the environment—cigarette smoke, air pollution, and sunlight, for example. These free radicals trigger a process called “oxidative stress,” which damages cells. Oxidative stress is implicated in the aging process and also in many chronic diseases, from cancer to cardiovascular diseases, and from diabetes to dementia.
Important Disclaimer: The information contained on Health Ambition is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications.
If you have diabetes, too much sugar can lead to kidney damage. The kidneys play an important role in filtering your blood sugar. Once blood sugar levels reach a certain amount, the kidneys start to let excess sugar into your urine. If left uncontrolled, diabetes can damage the kidneys, which prevents them from doing their job in filtering out waste in your blood. This can lead to kidney failure.
Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds. Here is another list of the herbs you can try adding to your diet for increased protection against disease. Many of these herbs/spices are also available in concentrated essential oil form. Look for 100 percent pure (therapeutic grade) oils, which are highest in antioxidants.

My kids typically make good food choices on their own and have become rather adventurous eaters since they aren’t restricted or expected to only consume chicken fingers or hamburgers when we aren’t at home. For instance, my two year old loves broccoli, olives, sardines and other healthy foods. Make the good foods readily available and make the unhealthy ones few and far between…
As if the other benefits weren’t enough, a Harvard University study found that one or two doses of dark chocolate per week could even help you live longer. In the study, researchers compared men who ate chocolate with those who didn’t and found that the former group lived one year longer. More research is still being conducted to determine the exact role chocolate plays in longevity.
The body can cope with some free radicals and needs them to function effectively. However, the damage caused by an overload of free radicals over time may become irreversible and lead to certain diseases, including heart disease, liver disease and some cancers (such as oral, oesophageal, stomach and bowel cancers). Oxidation can be accelerated by stress, cigarette smoking, alcohol, sunlight, pollution and other factors.
There’s no doubt that dark chocolate is trending in today’s marketplace, and sales don’t seem to be slowing down anytime soon. Over the last few years, the chocolate industry has seen a move to premium and certified organic dark chocolate, specifically products that are single-origin; have high cacao content’ use natural sweeteners, such as agave, stevia, yacon or coconut sugar; as well as increased sustainable sourcing and origin labeling. As science shows more and more benefits of dark chocolate, its popularity will only continue to grow.
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.
After water, tea and coffee are the two most consumed beverages in the world, although consumption patterns vary between countries. Because of the fairly high content of antioxidants and the frequent use, coffee and tea are important antioxidant sources in many diets. Several different compounds contribute to coffee's antioxidant content, e.g., caffeine, polyphenols, volatile aroma compounds and heterocyclic compounds, [25,50-52]. Many of these are efficiently absorbed, and plasma antioxidants increase after coffee intake [50,53]. In green tea, the major flavonoids present are the monomer catechins, epigallocatechin gallate, epigallocatechin, epicatechin gallate and epicatechin. In black tea the polymerized catechins theaflavin and thearubigen predominate in addition to quercetin and flavonols [54,55].
Sugar has a bittersweet reputation when it comes to health. Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is okay. Plant foods also have high amounts of fiber, essential minerals, and antioxidants, and dairy foods contain protein and calcium.
According to the FDA, chocolates are unfortunately one of the most common sources of undeclared milk linked to consumer reactions. In addition, recent testing by the FDA found that you can’t always tell if a dark chocolate has milk just by reading the ingredient list. Many manufacturers make their dark chocolate on the same equipment that they use for milk chocolate production so traces of milk end up in the dark chocolate too. (25)  If you’re concerned about milk possibly being in your dark chocolate, contact the manufacturer.
The "glycemic index" is a measure of how a given food affects blood-glucose levels, with each food being assigned a numbered rating. The lower the rating, the slower the absorption and digestion process, which provides a more gradual, healthier infusion of sugars into the bloodstream. On the other hand, a high rating means that blood-glucose levels are increased quickly, which stimulates the pancreas to secrete insulin to drop blood-sugar levels. These rapid fluctuations of blood-sugar levels are not healthy because of the stress they place on the body.

Like its parent fruit, dark chocolate is also packed with potent antioxidants and contains various essential nutrients which help you to stay healthy and beautiful. Powerful antioxidants like flavonoids help to avoid cardiovascular disorders and reduce risks of strokes. In addition, it also works to keep your blood cholesterol level and blood pressure in check. Seamless vision is another health benefit offered by this magical ingredient.
Because you’re not getting any real nutrients when you eat sugar, you may still feel hungry. One Australian study found that higher refined sugar intake was associated with an inability to realize you’re full. Plus, with sweet drinks, “calories from sugar in liquid form are not thought to be satiating, and people are not able to fully account for the calories that were consumed in liquid form with a compensatory reduction in calories at subsequent meals,” Dr. Malik says. So, you may end up eating more calories overall. Here are 50 “healthy” snacks that are secretly bad for you.
Dark chocolate contains 50-90% cocoa solids, cocoa butter, and sugar, whereas milk chocolate contains anywhere from 10-50% cocoa solids, cocoa butter, milk in some form, and sugar. Though dark chocolate should not contain milk, there may be traces of milk from cross-contamination during processing, as the same machinery is often used to produce milk and dark chocolate. 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.
Are you familiar with Dragon’s Blood? (Hint: it is NOT the secret ingredient in Gandalf’s potions.) Also known as Sangre de Grado, this sap from a tree grown in Peru happens to contain the highest antioxidant content of 3,100 foods and beverages measured worldwide. Now before you run to the nearest health food store looking for this special elixir, keep in mind that there are plenty of food items with high antioxidant values.
Initial studies have been carried out to examine the association between intake of antioxidant rich foods and their health effects [67,70]. Some of these studies describe a beneficial effect on oxidative stress related chronic diseases, e.g. from intake of nuts [49,69], pomegranates [71-73], tomatoes [6], coffee [74], tea [54,75,76], red wine [77-79] and cocoa [56]. The highly reactive and bioactive phytochemical antioxidants are postulated to in part explain the protective effect of plant foods. An optimal mixture of different antioxidants with complementary mechanisms of action and different redox potentials is postulated to work in synergistic interactions. Still, it is not likely that all antioxidant-rich foods are good sources and that all antioxidants provided in the diet are bioactive. Bioavailability differs greatly from one phytochemical to another [26,27,80], so the most antioxidant rich foods in our diet are not necessarily those leading to the highest concentrations of active metabolites in target tissues. The antioxidants obtained from foods include many different molecular compounds and families with different chemical and biological properties that may affect absorption, transport and excretion, cellular uptake and metabolism, and eventually their effects on oxidative stress in various cellular compartments [24]. Biochemically active phytochemicals found in plant-based foods also have many powerful biological properties which are not necessarily correlated with their antioxidant capacity, including acting as inducers of antioxidant defense mechanisms in vivo or as gene expression modulators. Thus a food low in antioxidant content may have beneficial health effects due to other food components or phytochemicals executing bioactivity through other mechanisms.
My kids typically make good food choices on their own and have become rather adventurous eaters since they aren’t restricted or expected to only consume chicken fingers or hamburgers when we aren’t at home. For instance, my two year old loves broccoli, olives, sardines and other healthy foods. Make the good foods readily available and make the unhealthy ones few and far between…
Sugar addiction – Eating and drinking foods high in sugar can have a drug-like effect on the brain and lead to sugar addiction. According to research published in the Journal of Clinical Nutrition and Metabolic Care, sugar appears to have drug-like effects, which are similar to those caused by addictive drugs. Addiction-like effects may include cravings and a loss of self-control. The research indicates that cravings for sugar may be even stronger than those for certain drugs, such as cocaine.
Various types of chocolate were analyzed, from milk chocolate to dark chocolate and baking cocoa. The variation of antioxidant content in chocolate ranged from 0.23 in white chocolate to 14.98 mmol/100 g in one individual dark chocolate sample. Mean antioxidant contents increased with increasing content of cocoa in the chocolate product (Pearson correlation r = 0.927, p < 0.001). Chocolate products with cocoa contents of 24-30%, 40-65% and 70-99% had mean antioxidant contents of 1.8, 7.2 and 10.9 mmol/100 g, respectively.
What Does It All Mean?The antioxidant powerhouses aren’t the ones most people think of. It also means that making little tweaks to the foods we already eat can impact our health in a major way. A daily dose of all-the-kale-you-can-eat will help undo some damaging influence of free radicals, but a casual dash of cinnamon across your fave breakfast bowl will do so much more.

Flavonoids have been shown to offer significant protection for neurons in your brain and nervous system. Specifically, they reduce neuroinflammation, which has been found to be a major cause of the development of Parkinson’s and Alzheimer’s disease. In addition, their ability to increase cerebral blood flow encourages the growth of new neurons in the hippocampus, which processes memory (13).

This is the most antioxidant rich category in the present study and is also the category with largest variation between products. Half of the products have antioxidant values above the 90th percentile of the complete Antioxidant Food Table and the mean and median values are 91.7 and 14.2 mmol/100 g, respectively. The 59 products included originate from India, Japan, Mexico and Peru. Sangre de Grado (Dragon's Blood) from Peru has the highest antioxidant content of all the products in the database (2897.1 mmol/100 g). Other antioxidant rich products are Triphala, Amalaki and Arjuna from India and Goshuyu-tou, a traditional kampo medicine from Japan, with antioxidant values in the range of 132.6 to 706.3 mmol/100 g. Only four products in this category have values less than 2.0 mmol/100 g.


This work was funded by the Throne Holst foundation, The Research Council of Norway, and the Norwegian Cancer Society. The authors thank Amrit K. Sakhi, Nasser Bastani, Ingvild Paur and Trude R. Balstad for help procuring samples, the Tsumura Pharmaceutical Company for providing traditional herb medicines and Arcus AS and Norsk Øko-Urt BA for providing samples of beverages and herbs, respectively.
×