7 Proven Health Benefits of Dark Chocolate

Chocolate, particularly dark chocolate, has long been enjoyed by many as a delicious treat. However, beyond its delectable taste, dark chocolate also offers a plethora of health benefits that may surprise you. Packed with antioxidants, vitamins, and minerals, indulging in moderate amounts of high-quality dark chocolate can contribute to improved well-being. In this blog post, we will explore seven proven health benefits of dark chocolate, backed by scientific research.

Rich in Antioxidants

Dark chocolate is a powerhouse of antioxidants, such as flavonoids and polyphenols. These compounds help combat free radicals in the body, which are responsible for oxidative stress and damage to cells. The higher cocoa content in dark chocolate makes it particularly potent in delivering these protective antioxidants, making it an excellent choice for promoting overall health.

Heart Health

Numerous studies have suggested that consuming dark chocolate in moderation can be beneficial for heart health. Flavonoids in dark chocolate have been shown to improve blood flow, reduce blood pressure, and enhance the function of blood vessels. Regular consumption of dark chocolate may help lower the risk of heart disease by decreasing LDL cholesterol levels and increasing HDL cholesterol levels.

Mood Booster

It’s no coincidence that chocolate is often associated with feelings of joy and happiness. Dark chocolate contains several compounds that can positively impact mood and reduce stress. One of these compounds is phenylethylamine, which triggers the release of endorphins, the “feel-good” hormones. Additionally, dark chocolate contains a small amount of caffeine and theobromine, which can enhance alertness and mental clarity.

Brain Health

The flavonoids in dark chocolate can have beneficial effects on brain health and cognitive function. Research suggests that regular consumption of dark chocolate may improve memory, attention, and problem-solving skills. Moreover, the antioxidants present in dark chocolate can help protect brain cells from damage, potentially reducing the risk of neurodegenerative diseases.

Skin Protection

The antioxidants in dark chocolate can also benefit your skin. They help protect the skin from UV damage caused by sun exposure, reduce inflammation, and promote better skin hydration. The improved blood flow resulting from dark chocolate consumption can contribute to a healthy, radiant complexion.

Weight Management

Contrary to what some might think, moderate consumption of dark chocolate can be beneficial for weight management. The satisfying taste and richness of dark chocolate can help curb cravings and prevent overeating. Additionally, the presence of stearic acid in cocoa butter has been linked to a slower digestion process, leading to increased feelings of fullness and reduced appetite.

Blood Sugar Regulation

Dark chocolate has a lower glycemic index compared to milk chocolate or sugary treats, which means it causes a slower and more controlled rise in blood sugar levels. This characteristic can be especially advantageous for individuals with diabetes or those aiming to maintain stable blood sugar levels.

As with any indulgence, moderation is key when enjoying the health benefits of dark chocolate. Opt for high-quality dark chocolate with at least 70% cocoa content to ensure maximum health benefits. Including dark chocolate as part of a balanced diet, rich in fruits, vegetables, and other whole foods, can contribute to a healthier and happier lifestyle.

Remember that while dark chocolate offers numerous health advantages, it is not a substitute for a healthy lifestyle. Regular exercise, adequate sleep, and stress management are equally important components of overall well-being. So go ahead and savour a piece of dark chocolate guilt-free, knowing that you’re treating yourself to not only a delightful experience but also some incredible health benefits!

How Much Omega-3 Should You Take per Day

Omega-3 fatty acids are essential nutrients that play a vital role in maintaining overall health and well-being. These polyunsaturated fats offer numerous benefits, including supporting heart health, reducing inflammation, promoting brain function, and supporting healthy skin. While omega-3 can be obtained through dietary sources such as fatty fish, flaxseeds, and walnuts, many people opt for omega-3 supplements to ensure an adequate intake. If you’re in the UK and wondering how much omega-3 you should take daily, this article will provide you with valuable insights.

Understanding Omega-3:
Omega-3 fatty acids are classified into three main types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are primarily found in fatty fish, while ALA is derived from plant-based sources such as flaxseeds and chia seeds. EPA and DHA are considered the most beneficial forms of omega-3, as they are readily utilised by the body.

Recommended Daily Intake of Omega-3 i
The British Nutrition Foundation suggests a daily intake of 450 mg EPA and DHA for adults. Similarly, the European Food Safety Authority (EFSA) recommends a combined intake of 250 mg EPA and DHA per day for maintaining normal heart function. It’s worth noting that these recommendations are general guidelines for maintaining overall health. In certain cases, such as specific health conditions or during pregnancy and lactation, higher doses of omega-3 may be required. It is advisable to consult a healthcare professional or a registered dietitian to determine the appropriate dosage for individual needs.

Choosing Omega-3 Supplements:
When considering omega-3 supplements, it’s crucial to select high-quality products from reputable brands. Look for supplements that provide a significant amount of EPA and DHA per serving. The label should clearly state the amount of EPA and DHA in each capsule or serving size. Additionally, opt for supplements that have undergone third-party testing to ensure purity, potency, and absence of contaminants. It’s important to note that omega-3 supplements should not replace a healthy, balanced diet but rather complement it. Whole food sources of omega-3, such as fatty fish, should still be included in your diet whenever possible.

Potential Risks and Side Effects:
Omega-3 supplements are generally considered safe for most individuals when taken within recommended doses. However, it’s essential to be aware of potential risks and side effects. High doses of omega-3 may have blood-thinning effects, so individuals taking blood-thinning medications should exercise caution and consult their healthcare provider before starting omega-3 supplementation. Additionally, some individuals may experience digestive issues such as burping, diarrhoea, or indigestion when taking omega-3 supplements. If you experience any adverse effects, discontinue use and consult a healthcare professional.

Omega-3 fatty acids are vital for maintaining optimal health, and incorporating them into your diet is essential. In the UK, the general recommendations for omega-3 intake suggest 450 mg of EPA and DHA per day for adults. However, individual needs may vary depending on specific health conditions or life stages. Consulting a healthcare professional or a registered dietitian can help determine the appropriate dosage for you. Remember, while omega-3 supplements can be beneficial, they should not replace a healthy diet rich in whole food sources of omega-3. By making informed choices and incorporating omega-3 into your daily routine, you can support your overall well-being and promote a healthy lifestyle.

Roasted Chickpea & Tortilla chips Salad

Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.

A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.

Adding a rainbow salad salad to your diet help to decreases inflammation in prevent cancer. Keeps our immune system strong and our skin healthy, as well as good vision.• Keeps our bones, teeth and nails strong and also prevents blood clots.

Tortilla chips adds a crunch to the sald and thry are low in fat.

Ingredients

1 can of chickpeas

Half bag of Tortilla chips

1 tsp red chilli

Cilantro

1 tsp oinion powder

1 tsp garlic powder

1 tsp cumin powder

1 tsp salt

2 tbs lemon juice

2 tbs olive oil

Romaine lettuce

Red cabbage,

Tomatos

Sweetcorn

Avocado

Method

Drain the can of chickpeas, wash and dry them. Then place thr chikpeas in a large mixing bowl.

In a small bowl add all the spices, lemon juice and olive oil and mix together to make a smooth paste.

Preheat the oven to 400°F (200°C).

Add the spice paste to the chickpea bowl and mix well. Place the coated chickpeas in to a baking tray and roast in thr oven.

How to make the dressing:

In a blender add 1 chopped shallot, bunch of cilantro, pinch of salt, black pepper, 2 minced garlic cloves, half a lemon jucice and olive oil. Blitz till smooth and pour into a serving cup.

In a serving bowl place Romaine lettuce, red cabbage, tomatoes, sweetcorn, avocado, cilantro. Then add in the roasted chickpeas and strips of tortillas chips.

Drizzle the the dressing and mix well and serve.

Vitamin B12

Lets’s talk about Vitamin B12

What does the B12 vitamin do?

Vitamin B12 is a water-soluble vitamin, also known as cobalamin. t is needed to form red blood cells and DNA. It also is a key player in the function and development of brain and nerve cells. Vit B12 binds to the protein in the foods consumed. In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form.

Symptoms of vit B12 deficiency

👉 Pale yellow tinge to your skin.

👉 A sore and red tongue.

👉 Mouth ulcers.

👉 Pins and needles

👉 changes walking & moving

👉 Disturb vision.

👉 irritability & depression

👉 neurological symptoms

👉 Feeling very tired or weak.

👉Experiencing nausea & vomiting.

Following a vegan diet, can cause a higher chance of a vitamin B12 deficiency in people. Reliable vegan sources are foods that are fortified with B12

Here is a list of vegan sources that are high in vitamin B12.

👇🏻 👇🏻 👇🏻 👇🏻 👇🏻

Nutritional Yeast
Fortified Plant-Based Milk
Fortified Breakfast Cereal
White butyon mushrooms
Fortified Rice
Supplements
Tempeh.
Chlorella.
Nori Seaweed.

Chia pudding Bowl.

Chia pudding blowl is a dense and filling breakfast. Chia seeds is a super food. They are high in fibre, antioxidants,, protien and omega3 fatty acids.

Ingredients

200ml plant base milk

2 tbsp Chia seeds

1 tsp vanilla extract

1 tsp maple syrup

A dash of cinnamon

Method

Toppings

Blueberries

Kiwi

Seeds

Method

Place all the ingredients into a mason jar, close it tightly and shake it.

Place thr jar in the refrigerator overnight.

Next day, emptty the puddibg into a bowl and stir well as the chia seeds will expand.

Add toppings of your choice and enjoy.

Blueberry & Oat Breakfast smoothie

This is a delicious low fat high protein smoothie, making it an ideal healthy breakfast idea. It is so simple to make and filling to keep you going till lunch time.

Ingredients

100g blueberries

40g oats

1 tbsp chia seeds

200ml plant base milk

100g yogurt

Method

Start with placing all the ingredients into a blender.

Now blitz till smooth, pour the smoothie into a glass and enjoy.

Healthy Berry Jam

Strawberries and raspberries are high in:
Antioxidants nutrients
Fibre
Helps with weight loss
High in folate
High in micronutrients
Lowers Cholesterol

Ingredients

2 cups of strawberries

3 cups of raspberries

4 tbs chia seeds

1 lemon

2 tbs of maple syrup

Method

Start by adding all the ingredients in a large pan.

Cook the over a low to medium heat for around 10-12 mins.

Once cooked remove from heat.

If there are any big chunks, use a fork to mash them down.

Pour the jam into a jar and let it cool down.

Once cooled, close the jar and place it in the fridge..

Learn how eating 11 overnight soaked black raisins daily can heal the body naturally from the insideout.

All you have to do is soak 11 black raisins overnight. In the morning eat the soaked raisins on an empty stomach.

By soaking dried black raisins, it enhances the bioavailability of the raisins nutrients and antioxidants. This allows the bobdy to absorb the better.

Health benefits of eating Overnight soaked raisins:

Eases constipation & regularizes bowel movement

Keeps fuller and curbs cravings

Boosts immunity

Fight iron deficiency and anemia

Boosts energy levels

Improves Sleep

Boost bone health