Indulge in the health benefits of dark chocolate

PRIME – February 2014 By Victor Acquista, MD Director, Pathways Integral Health & Wellness, LLC Readers of this column are in for a special treat this month. In honor of Valentine's Day, I thought an article on the health benefits of dark chocolate would hit a sweet spot of sorts. First let's establish that chocolate contains various amounts of cacao, which is the same as cocoa. The more cocoa the better with respect to health benefits, but as a minimum, look for dark chocolate that is at least 70 percent cacao. It's rich in minerals… Dark chocolate contains a number of beneficial vitamins and minerals. Dark chocolate contains some of the following minerals in high concentrations: potassium, copper, magnesium, and iron. The copper and potassium in dark chocolate help protect against stroke and cardiovascular disease. The iron in chocolate protects against iron deficiency anemia, and the magnesium in chocolate helps to improve glycemic control, improving the way the body regulates blood sugar. This helps to prevent Type 2 diabetes. Magnesium may also help in controlling high blood pressure. And antioxidants The high concentrations of organic compounds in dark chocolate are biologically active. In particular, polyphenols, flavanols, and catechins have antioxidant activity. My previous column on 12 superfoods detailed some of the important health benefits of antioxidants. These help to reduce certain types of cellular stress and damage that is associated with adverse health effects. Antioxidants are believed to help the body's cells resist damage caused by free radicals that are formed by normal bodily processes. If your body does not have enough antioxidants to combat the amount of oxidation that occurs, it can become damaged by free radicals. For example, an increase in oxidation can cause low-density lipoprotein (LDL), also known as "bad" cholesterol, to form plaque on artery walls. In fact, oxidized LDL is a major contributor to atherosclerosis, which is the build up of these plaques that leads to heart attacks and strokes. Oxidized LDL means that the LDL has reacted with free radicals. In a controlled trial, cocoa powder was found to significantly decrease oxidized LDL cholesterol in men. It also increased HDL (the "good" cholesterol) and lowered total LDL in men with elevated cholesterol. It's as protective as blueberries One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and flavanols than other fruits they tested, which included blueberries and Acai berries (both of which made my list of 12 superfoods). Flavonoids help protect plants from environmental toxins and help repair damage. They can be found in a variety of foods. When we eat foods rich in flavonoids, we also benefit from this "antioxidant" power. According to the Cleveland Clinic (the source for much of the information in this column), flavanols are the main type of flavonoid found in cocoa and chocolate. In addition to having antioxidant qualities, research shows that flavanols have other potential influences on vascular health, such as lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot. The fat in chocolate comes from cocoa butter and is made up of equal amounts of oleic acid (a heart-healthy monounsaturated fat also found in olive oil), stearic and palmitic acids. One of the things distinguishing milk chocolate from dark chocolate is the types of fats found in milk chocolate are generally not healthy. Plus, milk chocolate is often loaded with sugar or corn syrup. It helps the body, and brain Dark chocolate can also reduce insulin resistance, which is another common risk factor for many chronic health conditions such as heart disease and diabetes Flavonols can also protect against sun-induced damage, improve blood flow to the skin and increase skin density and hydration. Dark chocolate is good for your brain. It increases blood flow to the brain, so it can help improve cognitive function. Dark chocolate also helps reduce your risk of stroke by helping to reduce atherosclerosis. Dark choco-late also contains several chemical compounds that have a positive effect on mood and cognitive health. Studies have shown that dark chocolate contains serotonin and increases endorphin production. It's a natural anti-depressant. Chocolate also contains phenylethylamine (PEA), the same chemical your brain creates when you feel like you're falling in love. PEA encourages your brain to release endorphins, so eating dark chocolate will make you feel happier. You probably already knew that! Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It also improves verbal fluency and several risk factors for disease. Cocoa also contains stimulant substances like caffeine and theobromine, which may be a key reason cocoa can improve brain function in the short term. Finally, cocoa polyphenols from dark chocolate reduce the risk of colorectal cancer. This was determined in a study by the Science and Technology Institute of Food and Nutrition in Spain. Besides all these health benefits, dark chocolate tastes great. So enjoy the taste, enjoy the health benefits, and have a happy/healthy Valentine's Day! Victor Acquista MD is author of "Pathways To Health: An Integral Guidebook". For more information on Dr. Acquista's book, visit http://pathstohealth.info/ >