Super Food

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The bright side of dark chocolate
 

Dating back to around 2000 BC, the chocolate we know and see today used to be consumed as a fermented drink with spices and wine. The chocolate we see neatly stacked in stores is the end result of numerous steps on the cacao pod. Seeds are extracted and roasted which then form coco beans. These are then separated to get cocoa nibs and grounded to form the chocolate liquor or cocoa powder we use so extensively.
Consuming pure cocoa is not always possible; plus, one might prefer to add in milk and sometimes sugar, but when done excessively, it ruins all the good properties cocoa has. While dark chocolate has 50 to 90 percent cocoa with minimum cocoa butter and sugar, milk chocolate contains only 10 to 50 percent of cocoa.
Nutrition count
Dark chocolate is flooded with nutrients like iron, magnesium, copper, manganese, potassium, zinc, phosphorous and selenium.

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A better heart
Flavanols are plant chemicals found in cocoa which help reduce chances of heart diseases. In dark chocolate, the concentrations of flavanols are 2 to 3 times higher than in milk chocolate, making it good for your heart. Flavanols act on the overall health of the heart by relaxing the blood vessels and improving the blood flow, which eventually lowers the blood pressure. Cocoa powder also decreases oxidised LDL, which is bad for the body as it damages tissues and linings in the arteries of the heart.
Lowering diabetes risk
Flavanols also increase the insulin sensitivity in the short run, and helps reduce the risk of diabetes in the long run.
Antioxidant rich
Dark chocolate or cocoa have been found to have the most antioxidants, lab tests reveal. Not even fruits that we know to be high in antioxidants like berries have those as much as dark chocolate does. These antioxidants help fight numerous toxins in the body like bad bacteria, free radicals, cancerous cells and help relieve stress as well. In the long run, it helps to slow down the skin's ageing process and strengthens the immune system.

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Sun protection
Bioactive compounds like flavanols in dark chocolate increase blood flow to the skin and hydrate it. MED is the minimal erythemal dose, which is the level of UVB rays that cause skin redness in 24 hours. A study revealed the MED level doubled in people once they consumed dark chocolate for 12 weeks. The flavanols help to increase the MED and keep the skin healthy and protected from the sun.

Increased brain function
Cocoa high in flavanols also improve blood flow to the brain. This helps to improve cognitive function and is a great treatment for the elderly who face troubles thinking or have mental impairments. Also, because it contains caffeine, it shows immediate results in the short run as well.

Better oral health

While milk chocolate can cause cavities with its high sugar contents, dark chocolate does quite the opposite with its high theobromine content. Theobromine is a compound that fights bacteria and tooth decay and helps you achieve a better oral health.
Cough treatment

The theobromine found in dark chocolate is also helpful in subduing coughs. It helps to control the cough and the inflammation in the throat which causes uneasiness.
The don'ts

Even with an array of benefits, nothing is good when done in excess. The same goes for dark chocolate as well. Being very calorie rich, it can cause one to gain weight if consumed in large amounts. To get the best of its benefits without gaining weight, consume a healthy amount of 6 grams daily, as stated by Harvard Health.

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What to buy
When purchasing dark chocolate, get ones that have at least 70 percent dark chocolate. These will have most flavanols. Dark chocolate is not meant to contain any milk at all, but cross contamination often results in bits of it. Butter fat, vegetable oils and artificial flavours and colours are ingredients one should be watching out for as they make the chocolate impure.
Store it in a cool and dry place as this will extend its life for up to 2 whole years. Refrigerating will cause a bloom, which is simply the sugar raising to the top. This does not affect the taste or benefits, but does not look pleasant.
Dark chocolate meals
We cannot consume it in bulk for it is full of calories, and because of its bitterness. One can melt a few cubes and drizzle the chocolate over biscuits, pudding or oatmeal to keep it all healthy. This is one way to incorporate it. Recipes too are available by the loads if you want to incorporate it further.
https://www.thedailystar.net/news/lifestyle/food/the-bright-side-dark-chocolate-1628065

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1. Dark Leafy Greens
Dark green leafy vegetables (DGLVs) are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber.
Part of what makes DGLVs so super is their potential to reduce your risk of chronic illnesses including heart disease and type 2 diabetes .
They also contain high levels of anti-inflammatory compounds known as carotenoids, which may protect against certain types of cancer
Some well-known DGLVs include:
•   Kale
•   Swiss chard
•   Collard greens
•   Turnip greens
•   Spinach
•   Lettuce
•   Arugula
Some DGLVs have a bitter taste and not everyone enjoys them plain. You can get creative by including them in your favorite soups, salads, smoothies, stir-fries and curries.
Summary Dark green leafy vegetables are full of fiber and nutrients which may be instrumental in preventing certain chronic diseases.

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2. Berries
Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants.
The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer and other inflammatory conditions
Berries may also be effective in treating various digestive and immune-related disorders when used alongside traditional medical therapies
Some of the most common berries include:
•   Raspberries
•   Strawberries
•   Blueberries
•   Blackberries
•   Cranberries
Whether you enjoy them as part of your breakfast, as a dessert, on a salad or in a smoothie, the health benefits of berries are as versatile as their culinary applications.
Summary Berries are full of nutrients and antioxidants which may prevent certain diseases and improve digestion.

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3. Green Tea
Originally from China, green tea is a lightly caffeinated beverage with a wide array of medicinal properties.
Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG.
EGCG is likely what gives green tea its apparent ability to protect against chronic diseases including heart disease, diabetes and cancer
Research also indicates that the combination of catechins and caffeine in green tea may make it an effective tool for weight loss in some people
Summary Green tea is antioxidant-rich with many health benefits including possible cancer prevention.

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4. Eggs
Eggs have historically been a controversial topic in the nutrition world due to their high cholesterol content, but they remain one of the healthiest foods.
Whole eggs are rich in many nutrients including B vitamins, choline, selenium, vitamin A, iron and phosphorus.
They’re also loaded with high-quality protein.
Eggs contain two potent antioxidants, zeaxanthin and lutein, which are known to protect vision and eye health
Despite fears surrounding egg consumption and high cholesterol, research indicates no measurable increase in heart disease or diabetes risk from eating up to 6–12 eggs per week
In fact, eating eggs could increase “good” HDL cholesterol in some people, which may lead to a favorable reduction in heart disease risk. More research is needed to draw a definite conclusion (13).
Summary Eggs are rich in high-quality protein and unique antioxidants. Research indicates that eating eggs regularly will not increase your risk of heart disease or diabetes.

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5. Legumes
Legumes, or pulses, are a class of plant foods made up of beans (including soy), lentils, peas, peanuts and alfalfa.
They earn the superfood label because they’re loaded with nutrients and play a role in preventing and managing various diseases.
Legumes are a rich source of B vitamins, various minerals, protein and fiber.
Research indicates that they offer many health benefits including improved type 2 diabetes management, as well as reduced blood pressure and cholesterol .
Eating beans and legumes regularly may also promote healthy weight maintenance, due to their ability to improve feelings of fullness
Summary Legumes are rich in many vitamins, protein and fiber. They may prevent some chronic diseases and support weight loss.

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6. Nuts and Seeds
Nuts and seeds are rich in fiber, vegetarian protein and heart-healthy fats.
They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress
Research indicates that eating nuts and seeds can have a protective effect against heart disease
Common nuts and seeds include:
•   Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.
•   Peanuts — technically a legume, but often considered a nut.
•   Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.
Interestingly, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet
Summary Nuts and seeds are full of fiber and heart-healthy fats. They may reduce your risk of heart disease and support weight loss.

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7. Kefir (And Yogurt)
Kefir is a fermented beverage usually made from milk that contains protein, calcium, B vitamins, potassium and probiotics.
Kefir is similar to yogurt but has a thinner consistency and typically more probiotic strains than yogurt.
Fermented, probiotic-rich foods like kefir have several associated health benefits, including reduced cholesterol, lowered blood pressure, improved digestion and anti-inflammatory effects
Though kefir is traditionally made from cow’s milk, it’s typically well tolerated by people with lactose intolerance due to the fermentation of the lactose by bacteria.
However, it’s also made from non-dairy beverages such as coconut milk, rice milk and coconut water.
You can purchase kefir or make it yourself. If you’re choosing a commercially prepared product, be mindful of added sugar.
Summary Kefir is a fermented dairy beverage with multiple health benefits related to its probiotic content. Though generally made from cow’s milk, kefir is also available in non-dairy forms.

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8. Garlic
Garlic is an edible plant food that is closely related to onions, leeks and shallots. It’s a good source of manganese, vitamin C, vitamin B6, selenium and fiber.
Garlic is a popular culinary ingredient due to its distinct flavor, but it has also been used for its medicinal benefits for centuries.
Research indicates that garlic may be effective in reducing cholesterol and blood pressure, as well as supporting immune function
What’s more, sulfur-containing compounds in garlic may even play a role in preventing certain types of cancer
Summary Garlic is a nutrient-rich food used for its medicinal benefits for centuries. It may be useful for supporting immune function and reducing your risk of heart disease and certain cancers.

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9. Olive Oil
Olive oil is a natural oil extracted from the fruit of olive trees and one of the mainstays of the Mediterranean diet.
It’s biggest claims to health are its high levels of monounsaturated fatty acids (MUFAs) and polyphenolic compounds.
Adding olive oil to your diet may reduce inflammation and your risk of certain illnesses such as heart disease and diabetes.
It also contains antioxidants such as vitamins E and K, which can protect against cellular damage from oxidative stress.
Summary Olive oil is one of the principle fat sources in the Mediterranean diet. It may be beneficial in reducing heart disease, diabetes and other inflammatory conditions.

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10. Ginger
Ginger comes from the root of a flowering plant from China. It’s used as both a culinary flavor enhancer and for its multiple medicinal effects.
The oil from the ginger root, gingerol, contains antioxidants that may be responsible for many of the reported health benefits associated with this food.
Ginger may be effective for managing nausea and reducing pain from acute and chronic inflammatory conditions
It may also reduce your risk of chronic illnesses such as heart disease, dementia and certain cancers
Ginger is available fresh, as an oil or juice and in dried/powdered forms. It’s easy to incorporate into soups, stir-fries, sauces and teas.
Summary Ginger is used for its flavor and potential medicinal effects. It may be useful in treating nausea, pain and preventing certain chronic diseases.

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11. Turmeric (Curcumin)
Turmeric is a bright yellow spice that is closely related to ginger. Originally from India, it’s used for cooking and its medicinal benefits.
Curcumin is the active compound in turmeric. It has potent antioxidant and anti-inflammatory effects and is the focus of most research surrounding turmeric.
Studies show that curcumin may be effective in treating and preventing chronic diseases such as cancer, heart disease and diabetes
It may also aid wound healing and pain reduction
One drawback of using curcumin medicinally is that it’s not easily absorbed by your body, but its absorption can be enhanced by pairing it with fats or other spices such as black pepper.
Summary The active compound in turmeric, curcumin, is associated with several medicinal effects. Curcumin is not easily absorbed and should be paired with substances that enhance its absorption, such as black pepper.