Tag: brain health

Cognitive Benefit of Dark Chocolate

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Today we will explore the benefits of eating dark chocolates! Dark chocolates are not just delicacies but also abundant with nutrition beneficial for our health. In this blog post, we will explore the cognitive benefits of eating dark chocolates!

  1. What’s the Benefit of Eating Dark Chocolates?
  2. What Is In the Dark Chocolate?
  3. Is There Heavy Metal in Dark Chocolates?
  4. Summary

What’s the Benefit of Eating Dark Chocolates?

Have you realized that the higher number of chocolates consumed in a country is correlated with the higher number of Nobel laureates? Of course, this is based on a study demonstrating correlation is not equivalent to causation (i.e., a country that is consuming more dark chocolate does not cause the country to produce more Nobel laureates; it happens to be that countries that are consuming more dark chocolates happened to have more Nobel laureates). But in all seriousness, some studies investigated the effects of consuming more dark chocolates.

Elizabeth Mostofsky from Harvard School of Public Health reported in 2017 that moderate chocolate intake could lower the risk of heart arrhythmias. Atrial fibrillation, one of the most common types of heart arrhythmias, is said to be associated with a higher risk of cognitive decline, dementia, and stroke.

A 2022 Japanese study found that consuming 5 pieces of dark chocolate (635mg of cocoa polyphenol) per day for 28 days led to an increased volume of gray matter in the brain (measured via MRI), improved memory and executive function, and reduced fatigue.

A 2017 systematic review paper pointed out that consuming dark chocolate after a sleep disturbance may help with cognitive function and executive performance.

What Is In the Dark Chocolate?

One of the most commonly studied components of dark chocolate is the flavonoids – a type of chemicals naturally found in plants – that contain molecules such as catechin, epicatechin, and procyanidins, which help the cardiovascular system by lowering cholesterol, reducing inflammation, and preventing blood clots. Nitric oxides, produced from the stimulation of endothelial tissues by the flavonoids, can produce effects of lowering LDL and reducing blood pressure. Studies also show improved brain blood flow, oxygen levels, and nerve function with the consumption of cocoa drinks. Our previous post about blueberries discussed how flavonoids can produce effects on neuroplasticity, cognitive decline, and improvement of cognitive functions.

Along with flavonoids, in a 100-gram (3.5 ounces) bar of 70-85% dark chocolates, there are:

  • Micronutrients:
    • 85% of the daily value for manganese
    • 196% of the daily value of copper
    • 57% of the daily value of magnesium
    • 66% of the daily value of iron
    • a small amount of potassium, phosphorus, zinc, and selenium
  • Stimulants:
    • A small amount of caffeine and theobromine
  • Fatty acids:
    • Oleic acids, stearic acids, palmitic acids (good for the heart)

Is There Heavy Metal in Dark Chocolates?

Before you head over to the closest supermarket nearby to buy your stash of dark chocolate, there is something you know about recent findings about dark chocolates. There have been reports of dark chocolates contaminated with cadmium and lead – heavy metals unhealthy for you – due to polluted soil from which cacao trees are harvested and processed. Harvard Health Publishing of Harvard Medical School recommends consuming less than an ounce per day to avoid exceeding the maximum dose for at least one of the heavy metals (0.5 mcg for lead, 4.1 mcg for cadmium). The list of popular chocolate brands that contain either lead or cadmium can be found on this Consumer Reports website.

Summary

Today we explore cardiovascular and cognitive benefits of consuming dark chocolates. We also explored what is included in dark chocolates and found recent findings of heavy metals in dark chocolates. We hope that this post has helped you understand better what is included in the dark chocolate and what are risk/benefit of consuming it. If you have any health concerns with regard to consuming chocolates, please contact your physician.

Disclaimer: This web post is for information purposes. If you have medical needs, please contact your primary care physician

Healthy Effects of Blueberries

RalphLeave a comment

Blueberries are delicious desserts for most of us. But did you realize that they also have properties that improve your health? In this post, we will explore the health effects of eating blueberries.

  1. History of Blueberries
  2. Blueberries and Health Overview
  3. Blueberries and Brain Health
  4. Blueberries and Cardiovascular Health
  5. Blueberries and Diabetes Protection
  6. Ways to Eat Blueberries
  7. How to Grow Blueberries
  8. Summary

History of Blueberries

Today’s Blueberries in supermarkets are likely to be southern highbush blueberries (Vaccinium corymbosum), one of many blueberries in Northern America. Blueberries started to be commercially produced from the collaboration between Elizabeth White and Frank Coville in the early 1900s. Since research on blueberries found health effects, they became widely popular in the 1990s and early 2000s.

Blueberries and Health Overview

So what are the beneficial effects of blueberries? Blueberries contain a range of flavonoids, such as anthocyanin, catechin, and quercetin. These flavonoids have antioxidant properties, which can neutralize inflammatory and cell-damaging effects of free radical oxygens. These free radical oxygens are naturally produced in the body when cells use oxygen to generate energy. Inflammation and cell damage created by these free radicals can lead to cardiovascular disease, neurodegeneration, and cancer. Flavonoids, especially anthocyanin, can protect against these effects.

Blueberries and Brain Health

A systematic review of Randomized Control Trials (RCT) studies conducted in 2020 has shown the protective effects of blueberries on cognitive impairment among children and older adults. The authors cited studies that found small results of eating raw blueberries improving memory recall and visual cognition but did not find any improvement in mood, attention, or reading efficacy among children aged 7-10 years old. Among young adults, consuming blueberries was found to improve their mood.

Another systematic review study conducted in 2020 found an improvement in cognitive performance in elderly adults after 12 weeks of consuming blueberries or grape juice. They improved memory recall, and executive function and detected greater brain activity via magnetic resonance imaging (MRI).

Blueberries and Cardiovascular Health

Consuming blueberries was found to reduce LDL cholesterol, triglycerides, and adiponectin, which may lead to adverse cardiovascular health outcomes. The antioxidant properties of blueberries also reduced inflammation markers and endothelial cell damage, which reduces the risk of forming blood clots, which may lead to coronary artery disease or acute ischemic stroke, where a blood clot blocks a blood artery in the brain.

Blueberries and Diabetes Protection

Blueberries were also shown to have protective effects against diabetes. It reduces insulin resistance and increases the likelihood of healthy weight loss.

Ways to Eat Blueberries

There are different ways to consume blueberries. Blueberries are available in supermarkets in their own fresh form but also in dried and frozen form. While only a tiny amount of nutrients are lost when dried, companies that produce dried blueberries may add extra sugar and other preservatives to make the dried blueberries taste better. Frozen blueberries may lock in some nutrients that are not readily available to the body when consumed. Eating fresh blueberries is the best, but dried or frozen blueberries are good for you too.

Eating blueberries alone is best, but you can add them to muffins and pies. However, do know that other ingredients in those foods may make the food less healthy for you.

How to Grow Blueberries

Blueberries can be expensive, and you may be interested in growing the blueberries yourself. Blueberries can grow in various climates. Some of them have adapted to warmer temperatures too.

Here is the time schedule for growing blueberries recommended by the University of Minnesota:

  • March—Prune bushes before new growth begins
  • April and May—Plant new blueberry bushes.
  • May and June—Apply mulch for the growing season.
  • July—Harvest.
  • July through September—Apply soil amendments.
  • September and October—Apply mulch for winter protection
  • November and December—Put fencing around plants for protection

If you want to grow blueberries but have a limited budget, no worries! After crushing it, you can simply plant one of the blueberries bought from the supermarket into pot soil. Make sure to water it occasionally, and change to a bigger pot once it grows!

Summary

We hope that this post helped you understand the benefits of berries. e explored ways that blueberries can have a positive impact on our health. Next time you go grocery shopping, please keep in mind these benefits! Please note that blueberries’ effects are still subject to ongoing research, which sometimes produce null results. If you are concerned about your health, please consult your physician.

Disclaimer: This web post is for information purposes. If you have medical needs, please contact your primary care physician.