Food

18 best fruits for weight loss 2022

Published

9 months ago

March 6, 2024

admin

Table of Contents

Apple
Strawberry
Kiwi
Grapefruit
Watermelon
Papaya
Pear
Lemon
Pineapple
Grapes
Cantaloupe
plums
Tomato
raspberries
Orange
Mango
Peach
Passion Fruit
Discover the 18 best fruits for weight loss.
All of these fruits are perfect for filling you up, debloating, burning calories, and protecting your immune system. What are you waiting for to go shopping and include them in your diet?

The list of the basic and most effective tricks to lose weight begins with a fundamental key: follow a healthy and balanced diet, in which fruit must play a fundamental role, just like vegetables.

The World Health Organization (WHO) states that fruit is an essential component of a healthy diet and sufficient daily consumption could contribute to the prevention of major diseases , such as cardiovascular diseases and some types of cancer.

A report by the WHO itself concludes that insufficient fruit intake is one of the 10 main risk factors for mortality worldwide: its absence produces 19% of gastrointestinal cancer, 31% of heart disease, and 11% of cerebrovascular accidents.

Some fruits have great satiating power

“Fruit provides us with vitamins, fiber, minerals, and water, ideal components to eliminate toxins and speed up metabolism, it also contains very few calories and some have great satiating power,” said the expert nutritionists and dietitians at Clinica OptionMédica.

“Without discrediting any fruit since they are all great, it is true that if we think of a diet to lose weight, we must take into account some fruits in particular, since they can improve our digestion, help avoid retention of liquids or purify our organism ”.
The following fruits that we are going to see below are the ones that Clinic Option Medical recommends and that will even help you lose weight and volume without dieting.

Apple

There are many varieties of apples but they are all rich in water and pectin, a basic component to detoxify the body and lower bad cholesterol.

The apple is a diuretic, that provides fiber and amino acids, and the ursolic acid contained in its skin helps prevent weight gain. Fiber aids digestion prevents constipation, adds bulk to the diet, and contributes to weight control.

In addition, it has high satiating power and delays the absorption of fats. For all these advantages we recommend eating it with the skin and we encourage you to discover why you should never peel fruits and vegetables since you will enhance all their benefits.

HOW MANY CALORIES DOES THE APPLE HAVE?

A portion of about 100 grams of apple is approximately 52 calories. Another fact that may help you: a small apple, about 6.5 cm in diameter, can contain about 55 calories, and a cup with sliced apple, about 57 calories.

Strawberry

Strawberries are rich in water and a perfect ally in weight control and loss. They contain a large number of vitamins and minerals, they have a great depurative diuretic power so that the body does not retain liquids and can eliminate toxins -and thus detoxify you from the excesses of summer or Christmas-, and their caloric intake is very low.

HOW MANY CALORIES DO STRAWBERRIES HAVE?

For every 100 grams of strawberries, about 32 grams are calories, 5.5 grams are carbohydrates; About 2% correspond to the proteins corresponding to this amount and only 0.8% are fats. By the way, of those 100 grams, approximately 5.6% is fiber.

Kiwi

Kiwifruit is one of the most complete fruits as it is rich in vitamin C, vitamin E, and vitamin A, potassium, calcium, copper, magnesium, and fiber. Kiwi regulates metabolism and contains fibers that help reduce appetite.

HOW MANY CALORIES DOES KIWI HAVE?

If we talk about a medium-sized unit of kiwi, that is, approximately 100 grams, 49% are calories, about 1% correspond to protein and 0.4% are fat. About 2.4% is fiber and about 10% is carbohydrates.

Grapefruit

This bitter-tasting citrus fruit helps speed up metabolism and helps you lose weight by burning calories. In addition to its satiating properties, grapefruit is rich in fiber, perfect for controlling blood glucose levels, vitamin C, vitamin A, and vitamins B1, B3, and B6. Naringenin is the substance that causes it to burn fatty acids.

HOW MANY CALORIES DOES GRAPEFRUIT HAVE?

A unit of about 100 edible grams contains about 37 calories. It has no fat, about 7 grams are carbohydrates, another 7 grams would correspond to the number of simple sugars it contains, and only 1 gram of protein. Of those 100 grams, 2 grams would be fiber and 1 mg would be sodium.

Watermelon

Fruit is rich in lycopene, a powerful antioxidant, with purifying properties that favor the expulsion of toxins. Watermelon has a high composition of water and for this reason, its caloric content is very low, so we can eat large portions without gaining weight and it helps keep us full. In addition, watermelon is one of the fruits with the best properties for skin and hair.

HOW MANY CALORIES DOES WATERMELON HAVE?

For every 100 grams of watermelon, there are only 30 grams of calories, it hardly has any fat (0.2 grams) or cholesterol (0 grams). It has about 8 grams per 100 carbohydrates, of which 0.4 grams are dietary fiber and 6 grams are sugars.

Papaya

Exotic and delicious fruit that eliminates a large number of toxins since 90% of its composition is water. Its benefits are due to the presence of papain, an enzyme that improves protein digestion maintains metabolism, and promotes fat burning.

It is also a great remedy against appetite. It is one of the foods with the most antioxidant vitamin C, folic acid, potassium, vitamin A, vitamin E, and vitamin K.

HOW MANY CALORIES DOES PAPAYA HAVE?

For every 100 grams of papaya, there are 43 grams of calories. And it is super rich in minerals such as sodium, potassium, calcium, magnesium, phosphorus, iron, zinc, and iodine.

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Pear

Pears are rich in water and contain pectin, an ideal component for detoxifying the body. It also contains catechins and flavonoids, two antioxidants that combat fluid retention and help eliminate toxins and fat.

HOW MANY CALORIES DOES PEAR HAVE?

It contains 57 grams of calories per 100 grams of pear and has no fat (0.1 grams per 100). 15 grams would be carbohydrates and by the way, it does not have cholesterol either.

Lemon

Among the numerous benefits and properties of lemon, it stands out that it is rich in vitamin C, and increases liver function and fat metabolism.

Some studies have shown that those who eat fruits rich in vitamin C have better digestion and lose weight easily. Lemon is also ideal as a dressing.

HOW MANY CALORIES DOES LEMON HAVE?

For every 100 grams of lemon, only 29 grams are calories; 0.3 grams are fat and 9 grams are carbohydrates. Of those 100 grams, by the way, it has 1.1 grams of protein and highlights the amount of vitamin A, D, B12, and calcium it contains.

Pineapple

Pineapple is the quintessential diuretic and purifying fruit, it helps eliminate toxins and helps prevent constipation as it provides a large amount of fiber and is very satiating. It is also a fruit rich in slow-absorbing carbohydrates, vegetable proteins, vitamin C, and B vitamins.

HOW MANY CALORIES DOES PINEAPPLE HAVE?

Of 100 grams of pineapple, 50 grams are total calories that it provides and that are converted into energy. And of those 100 grams also, 13 are carbohydrates, and 0.5 grams, are proteins.

Grapes

This fruit helps eliminate excess fluids from the body thanks to its high potassium content. In addition, it decreases appetite thanks to its satiating power.

HOW MANY CALORIES DO GRAPES HAVE?

An excellent choice. For every 100 grams of grapes, 67 grams is energy (kcal), 17 grams are carbohydrates, and 0.6 grams are protein. Only 0.4 grams per 100 are equivalent to fat.

Cantaloupe

Its richness in water makes it fruit with diuretic properties that help deflate us as it decreases fluid retention. In the same way, the melon is also rich in fiber, potassium, and antioxidants such as vitamin C, lycopene, and beta-carotene.

HOW MANY CALORIES DOES THE MELON HAVE?

For every 100 grams of melon, we find 27 calories, 1 gram of fiber, and 6 grams of carbohydrates, in addition to its high potassium content (320 mg).

plums

The plum closes this list of fruits with great benefits when it comes to deflating and losing weight. Take note: its high water content, as we already know, helps prevent fluid retention and prevents constipation.

Due to its high fiber content, it improves slow digestion and is satiating and detoxifying. It also provides vitamins A and E, potassium, and pectin, which regulate the intestine and help reduce cholesterol.

HOW MANY CALORIES DOES PLUM HAVE?

For every 100 edible grams of plum, we find 46 calories and 1.4 grams of fiber.

Tomato

Tomato is a fruit that provides vitamins (A, E, K, B1, B6 and a great source of vitamin C), minerals, and fiber.

It is also a clear ally in the diet to lose weight (or keep it at bay), since it is a satiating, purifying, detoxifying, and natural fat-burning food thanks to the lycopene, a vegetable pigment that gives it its characteristic red color and that also it is good for the skin – tomato is one of those foods that the skin needs in summer – and for reducing bad cholesterol levels.

HOW MANY CALORIES DOES A TOMATO HAVE?

100 grams of tomato contains approximately 23 calories. In addition, the tomato helps reduce fluid retention and eliminate toxins. Thanks to its fiber content, it promotes digestion and intestinal transit.

raspberries

If you have a sweet craving, raspberries can satisfy this temptation but, in addition, it is a food with a high content of fiber and antioxidants.

Due to their high levels of vitamin C and E, red fruits (strawberries, raspberries, blackberries, blueberries…) are considered ‘superfoods’ since, in addition to being very healthy, they also help prevent many diseases. They are excellent as a healthy snack to snack between meals with yogurt, for example, and also in salads.

HOW MANY CALORIES DO RASPBERRIES HAVE?

100 grams of raspberries contain approximately 52 calories. In this serving, we can also find 6.5 grams of fiber, 0.65 grams of fat, 11.94 grams of carbohydrates, and 4.42 grams of sugar.

Orange

Like all citrus fruits, oranges are low in calories and rich in fiber and vitamin C. A medium-sized orange contains 69.7 mg of this vitamin, a great ally of the immune system that helps with the absorption of iron and also contributes to the production of collagen.

The best way to consume it to take advantage of all its healthy properties is to take the whole piece of fruit and not just in the form of juice.

And this is not an argument against the praised orange juice, but if we consume the whole orange we also benefit from its, as we say, high fiber content and all its satiating power (thanks to the pulp), since it reduces the hunger and therefore calorie intake.

HOW MANY CALORIES DOES AN ORANGE HAVE?

100 grams of orange contains approximately 47 calories, 2.4 grams of fiber, and 9 grams of sugar.

Mango

It may be that its high content of fructose, the sugar naturally present in the fruit, is the ‘culprit’ that mangoes are not usually taken into account when it comes to losing weight, but the truth is that they are also a great source of folic acid, vitamin C and vitamins A, E, B5, K, and B6, as well as potassium, magnesium, manganese and, the most interesting when it comes to losing weight, fiber.

As we know, fiber ensures that we feel full and also helps maintain good intestinal transit. For this reason, and as in the case of oranges, the mango is a fruit that can help you lose weight, especially (very important) if it is consumed as a piece of fruit and not processed in the form of juices, shakes, or smoothies.

HOW MANY CALORIES DOES MANGO HAVE?

100 grams of mango contain approximately 60 calories. In this portion, we can also find 0.4 grams of fat, 1.6 grams of fiber, and 14 grams of sugar.

Peach

Stone fruits like peaches are low in calories and very high in nutrients like vitamins C and A, making them ideal fruits for weight loss. In addition, they are very satiating since they also have a high fiber content.

HOW MANY CALORIES DOES THE PEACH HAVE?

100 grams of a peach contains approximately 39 calories, 1.4 grams of fiber, and 9 grams of sugar.

Passion Fruit

Passion fruit or maracuja is a low-calorie, high-fiber fruit, making it a potentially ideal food for weight loss.

If this is the goal, it is recommended to eat it whole, as in the case of mangoes and oranges, to take advantage of all its fiber and its satiating power, in addition to its vitamin and mineral content.

HOW MANY CALORIES DOES PASSION FRUIT HAVE?

100 grams of passion fruit contains 97 calories, 10 grams of fiber, and 11 grams of sugar.

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Food

6 Benefits of sweet orange essential oil

Published

1 month ago

October 20, 2024

admin

Table of Contents

6 Benefits of sweet orange essential oil
How to make orange essential oil
- How we can prepare our essential orange oil.
Recommendations.
Discover the 6 Benefits of Orange Essential Oil + Recipe.Health Benefits of orange essential oil: The orange is a fruit known for its nutritional contributions, especially for being one of the most popular sources of vitamin C that exist, however, you really know the benefits of orange essential oil, it is used a lot in the world of aromatherapy because it is considered an antidepressant, anti-inflammatory, antiseptic, and diuretic.One of the properties of orange essential oil is to be a powerful antidepressant and relaxant, which is used a lot in the world of aromatherapy, we will not only talk to you about its wonderful properties, but we will also teach you how to make your oil at home without so much trouble, so what remains is to invite you to continue reading this interesting article.
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6 Benefits of sweet orange essential oil

As we mentioned earlier, the orange essential oil is excellent for treating emotional states, which is why it is widely used in the world of holistic medicine, especially aromatherapy, and its benefits can improve not only your emotional state. but also the physical.

1.- Antidepressant.

Health Benefits of orange essential oil: One of the benefits of orange essential oil is that it is considered an antidepressant and relaxant par excellence, it is used to help calm stress, promote relaxation of the body and mind.

The essential oil of orange leaves a very pleasant sensation in those patients who suffer from anxiety or depressive pictures, which helps them to heal and feel better about themselves and their environment.

2.- Antiseptic and anti-inflammatory.

Health Benefits of orange essential oil: We can highlight its antiseptic and anti-inflammatory properties, with this we can fight and prevent infections, thanks to the fact that it prevents the proliferation of fungi and bacteria, which ends up favoring the disinfection of wounds.

On the other hand, this oil is ideal to help eliminate pain or discomfort typical of external or internal inflammations, not to mention its powerful properties to prevent viral symptoms such as flu or cold, in the same way, it is highly recommended to relieve stomach ailments and strengthen our system immune.

3.- Antispasmodic.

Health Benefits of orange essential oil: Another benefit of using orange essential oil for massage application is that it is antispasmodic par excellence, with just a few drops on the skin, it can help us overcome muscle spasms and relax the area, not to mention that it helps prevent future cramps.

4.- Stimulates the lymphatic system.

This rich and aromatic oil can be used in immersion baths, since it has diuretic properties, which favors the stimulation of the lymphatic system, helping us to eliminate accumulated toxins, and combat fluid retention, deflating the legs and getting rid of that sensation. of heaviness and rigidity that we can feel at the end of the day.

5.- Benefits of sweet orange essential oil sexually

Health Benefits of orange essential oil: One of the lesser-known properties of orange essential oil is that of being an exceptional aphrodisiac, although it is not very high if it gives short-term results, it has been used in cases of impotence, erection problems, frigidity or decrease libido and sex drive, so if you want to spice up your sex life, feel free to use this powerful oil.

6.- Benefits of sweet orange essential oil skin

For our skin, one of the benefits of orange essential oil is that it prevents premature aging since it helps to stimulate the production of collagen in our skin, you can benefit by adding a few drops of this oil to your cream, and you will notice shortly time as your skin looks younger, fresh and fresh.

How to make orange essential oil

Health Benefits of orange essential oil: We have already talked about the benefits of orange essential oil, but now is the time that you learn how to make yours at home and that you can enjoy its therapeutic properties whenever you want, not to mention its uses in cosmetics and physical health.

• Oranges

• Vodka.

• Jar with lid.

How we can prepare our essential orange oil.

Its preparation is very simple, and you do not require prior knowledge or artifacts in your kitchen, you must have all the ingredients at hand and follow the instructions to the letter, in this way you can obtain essential oil of orange from good quality and very inexpensive, so let’s get started.

Health Benefits of orange essential oil: As a primary step to make the essential oil of oranges, you must peel the fruit, there must be no whitish traces of the orange peel, you can help yourself by scraping them to remove them completely, in the same way, consider that the greater amount of orange peels, the higher the concentration of the essential oil.

Now take a glass container that has an airtight lid, it must be clean and dry, there the orange peels are added and the vodka is added until the peels are completely covered, it closes very well and shakes very hard for a couple of seconds.

Health Benefits of orange essential oil: Once this step is done, this mixture is placed in a dark and cool place for at least a week, you must shake the bottle during this period, to obtain the highest possible content of orange essential oil.

As the week passes, the mixture is strained with the help of a coffee filter, this is done so that the impurities that come off do not pass, it is poured into a jar and the orange peels are removed, this container is placed in a place with good ventilation, for the alcohol to evaporate.

As the days go by, you will notice that the remaining liquid no longer smells of alcohol, you can already say that you have your orange essential oil, ready to be packaged and used, it is recommended that it be preserved in a dark jar with a lid in a place fresh, that way it will retain its benefits.

Recommendations.

Health Benefits of orange essential oil: As you will see, making an essential oil of orange is very simple to do, although it takes some time, once you manage to obtain it, you will have so many benefits that you will not regret doing it.

Although it has many benefits, it can also have certain side effects, so that people who suffer from diabetes mellitus, those who are under medical treatments that contain cyclosporine, people who suffer from chronic hypertension, and prostatic hypertrophy, should not consume this oil. nor use it externally.

Health Benefits of orange essential oil: Among the most common side effects, we can find alterations in the heart rate or blood pressure, so its use is not recommended when taking stimulants such as coffee, in the cases of pregnant women and children, the dose cannot be exceeded recommended, it is best to consult with the treating physician before taking or using it.

Knowing the benefits of nature and technology can help us improve our health and the way we see life. If you want to know more about our topics, we invite you to continue reading our interesting posts and to follow us on our social networks.

Food

Side effects of eating watermelon

Published

7 months ago

April 29, 2024

admin

Table of Contents

Side effects of watermelon
Is watermelon bad for chronic kidney failure?
Is there an allergy to watermelon?
Why does watermelon give diarrhea or repeat?
Is watermelon bad for dinner?
Can Babies Eat Watermelon?
Can people with migraine eat watermelon?
Discover the Side effects of eating watermelon.

Side effects of watermelon

The Watermelon ( Citrullus lanatus var. Lanatus ) is a typical fruit of the summer season.

Watermelon is used in many recipes, as original as watermelon pizza , which are delicious.
As an edible food, watermelon does not present significant contraindications or toxicity.
Still, the consumption of this fruit is not totally free of contraindications . In addition, it has also been the victim of many food myths .

The main doubts about the dangers or not of consuming watermelon are resolved below: Does watermelon have a lot of sugar? Is it good to lose weight? What contraindications does it have?

Is watermelon bad for chronic kidney failure?

One of the main contraindications of most fruits is that, as they are naturally rich in potassium , they cannot be abused by people with chronic kidney failure (CRF), since in these cases they must follow a diet low in potassium .

That is why people with chronic kidney failure cannot eat a lot of fruit. However, within the group of fruits, watermelon is the one that contains the least potassium .

Therefore, within a controlled diet, watermelon is suitable for chronic kidney failure. Anyway, in these cases you always have to consult a specialist. For informational purposes, if it is of interest to you, they have this complete feeding guide for kidney failure .

Is there an allergy to watermelon?

Yes, there is an allergy to watermelon and there are people who should not consume it. Despite its benefits, watermelon can cause allergic reactions with manifestations on the skin in some people.

That does not mean that everyone with a fruit allergy has an allergy to watermelons. The most common allergies are allergies to Rosaceae , such as peach or peach ( Prunus persica ), apricot ( Prunus americana ) or plums ( Prunus domestica ).

Instead, watermelon belongs to another family of plants, the cucurbits . Therefore, people allergic to rosaceae can tolerate watermelon. However, if there is an allergy to cucumber , cantaloupe , zucchini (squash) , or squash (pumpkin) , you may not have watermelon.

Watermelon for irritable bowel

Watermelon is a fruit that contains fructose and that should be moderated in case of following a diet low in FODMAPs, which is a type of diet used in diet therapy to treat irritable bowel or bowel syndrome .

Why does watermelon give diarrhea or repeat?

Watermelon makes some people sick , causes gastrointestinal symptoms (such as diarrhea ) or repeats. When these disorders appear, it is convenient to rule out other possibilities, such as contemplating if some other ingested food is the cause of such discomfort, for example bread ( gluten intolerance ) or milk (which could be lactose intolerance ).

In some cases, these alterations produced after eating watermelon respond to a certain intolerance to fructose , personal intolerances , or a manifestation of irritable bowel. To determine this, the assessment of a specialist is advisable.

Watermelon for diabetes

Many people believe that watermelon has a lot of sugar and therefore should not be taken by people with diabetes. However, that is not exactly the case. Although it is true that in the diet for diabetes it is necessary to moderate the consumption of sugars, watermelon is a fruit with little sugar and diabetics tolerate it well , as long as it is consumed whole, without added sugar, and in moderate quantities.

Is watermelon bad for dinner?

There is no problem with eating the watermelon at any time of the day, not even for dinner. Only people with night urination or prostate problems should take into account that watermelon has a lot of liquid and can make them urinate more at night.

Can Babies Eat Watermelon?

Yes, watermelon is a suitable food for babies, as long as the infant feeding guidelines are respected and the seeds are carefully removed to avoid possible accidents.

Can people with migraine eat watermelon?

It has been proven that the ingestion of certain foods, such as lemon or orange juice , can cause migraine in people who have a diagnosed deficiency of the DAO enzyme .

Watermelon is one of the fruits that people with DAO deficiency do tolerate , therefore it can be eaten with ease on low histamine diets.

We hope the article on the Side effects of eating watermelon has been of help.

Food

8 Benefits of dark chocolate and side effects

Published

7 months ago

April 29, 2024

admin

Table of Contents

Health Benefits of dark chocolate
Description of dark chocolate?
- Effects all along with unhealthy additives.
- What is the problem with milk?
Nutrition facts of dark chocolate
History of dark chocolate
Side effects of Dark chocolate
Discover the 8 shocking health benefits of dark chocolate and side effects.
If you are like me, you love to eat chocolate.

But not just any chocolate, like the varieties that are often referred to as “superfoods.”

I’m talking about dark chocolate, which is a truly healthy form of chocolate if you choose the right products.

You’re probably thinking, is dark chocolate good for me?

Well, I’m about to tell you all about dark chocolate and how the benefits of dark chocolate are real.

You eat a lot of chocolate regularly, so I want to help you make a smart and healthy choice.

That way you can have your chocolate guilt-free and with the health benefits of dark chocolate to boot!

Chocolate lovers rejoice when it comes to the health benefits of antioxidants found in chocolate, but it is important to realize that not all chocolates are created equal, not even close.

The potential health benefits of highly sweetened, processed chocolate are little to zero, but the health benefits of dark chocolate are numerous and quite impressive.

Health Benefits of dark chocolate

The main health benefits of dark chocolate are:

1.-Protection against free radicals that cause diseases

One of my favorite benefits of dark chocolate is its ability to fight free radicals.

Free radicals are unbalanced compounds created by cellular processes in the body, especially those that fight the environmental toxins that we are exposed to daily.

Antioxidants are compounds that are believed to neutralize free radicals and protect the body from damage.

Antioxidants include vitamins, minerals, and phytochemicals, useful plant compounds.

One of the most impressive attributes of dark chocolate is its high antioxidant content.

Two prevalent groups of antioxidants in dark chocolate are flavonoids and polyphenols.

Dark chocolate cocoa has been shown to have the highest content of polyphenols and flavonoids, even more than wine and tea.

Therefore, the higher the cocoa/cocoa percentage of your next dark chocolate bar, the more impressive antioxidants you will consume.

2.- Potential cancer prevention

It may be hard to believe, but that tasty dark chocolate you eat and love can help prevent cancer, too.

That’s right, one of the health benefits of dark chocolate is its potential as a cancer-fighting food.

3.- Improved heart health

Flavanols are the main type of flavonoids found in dark chocolate.

Research has shown that flavanols have a very positive effect on heart health by helping to lower blood pressure and improve blood flow to the heart and brain.

Dark chocolate flavanols can also help make blood platelets less sticky and able to clot, reducing the risk of blood clots and strokes.

On the other hand, white chocolate with zero flavonoids to brag about had no positive effects on the subjects’ health.

Another study followed the health of more than 20,000 people for 11 years.

The study concluded that “accumulating evidence suggests that higher chocolate intake is associated with a lower risk of future cardiovascular events” and that “there appears to be no evidence to say that chocolate should be avoided in those who are concerned about cardiovascular risk.

Among the subjects who consumed the most chocolate, 12 percent developed or died of cardiovascular disease during the study, compared with 17.4 percent of those who did not eat chocolate.

This does not give anyone the license to eat a chocolate bar every day, but it is impressive that this large and long study seems to show a positive connection between chocolate consumption and heart health.

4.- Good for the general cholesterol profile

Stearic and palmitic acids are indeed forms of saturated fat, but research shows that stearic acid appears to have a neutral effect on cholesterol, which means that it does not raise or lower it.

The palmitic acid in dark chocolate can increase cholesterol levels, but fortunately, it is only made up of a small portion of the fat in dark chocolate;

Also, dark chocolate has a large number of plant nutrients that make up for palmitic acid.

One study looked at the effects of dark chocolate in 28 healthy volunteer subjects.

The researchers found that just one week of dark chocolate consumption improved lipid profiles and decreased platelet reactivity for both men and women while reducing inflammation only in women.

Studies have also shown that:

• The cocoa polyphenols in dark chocolate may be involved in cholesterol control.

• Consuming three weeks of polyphenol-rich dark chocolate increased HDL (good) cholesterol.

• Consuming 15 days of polyphenol-rich dark chocolate resulted in a decrease in total and LDL (“bad”) cholesterol of 6.5 percent and 7.5 percent, respectively.

• Consuming regular dark chocolate for seven days resulted in a 6% decrease in LDL cholesterol and a 9% increase in HDL cholesterol.

5.- Better cognitive function

Previous research has shown that “acute and chronic ingestion of flavanol-rich cocoa is associated with increased blood flow to brain gray matter and it has been suggested that cocoa flavanols might be beneficial in conditions with reduced cerebral blood flow, such as dementia and stroke. ”

One study demonstrated the ability of flavonoid-rich dark chocolate to improve cognitive ability, specifically in the elderly.

This cross-sectional study of more than 2,000 participants aged 70 to 74 years looked at the relationship between the intake of chocolate, wine, and tea (all rich in flavonoids) and cognitive performance.

The researchers suggest that additional studies should take into account other bioactive substances.

Dietary substances in chocolate, wine, and tea ensure that their flavonoid content helps the brain so much.

6.- Blood pressure and blood sugar help

One study compared the consumption of white chocolate by type 2 diabetics versus dark chocolate rich in polyphenol-rich in cocoa.

The subjects consumed 25 grams (just under an ounce) of dark or white chocolate for eight weeks.

The researchers found that dark chocolate not only lowered the blood pressure of hypertensive diabetics but also lowered fasting blood sugar.

Of course, if you are diabetic, the higher the cocoa content, which also means the lower the sugar content, the better.

It’s also key to note that this was a very small amount of dark chocolate per day at 0.88 ounces.

7.- Superfood rich in antioxidants

In one study, the total flavanol and polyphenol content, as well as the antioxidant activity content of dark chocolate and cocoa powder, were compared to superfruits such as acai, blueberry, bilberry, and pomegranate.

The dark chocolates, cocoa powder, and cocoa drink in the study contained natural or non-alkalized cocoa.

This is important to note, as alkalizing cocoa has been shown to destroy healthy polyphenolic compounds.

So what did the study show? The researchers found that the flavanol content of cocoa powder (30.1 milligrams per gram) was significantly higher than all other super fruit powders.

It was also revealed that the antioxidant capacity of dark chocolate was higher than that of all superfruit juices except pomegranate.

The total polyphenol content per serving was also higher for dark chocolate (approximately 1,000 milligrams per serving), which was significantly higher than all fruit juices except pomegranate juice.

8.- Potential vision enhancer

While it may be too early to truly list vision improvements as a specific benefit of dark chocolate, a human clinical trial looked at how the contrast sensitivity and visual acuity of thirty participants without pathological eye disease changed after consuming. dark chocolate instead of milk chocolate.

The researchers found that contrast sensitivity and visual acuity were higher two hours after eating a dark chocolate bar compared to eating milk chocolate.

The study, however, concludes that the duration of these effects and their real-world implications require further testing.

Description of dark chocolate?

There are several types of chocolate, as you probably already know.

Most people divide chocolate into three categories: white chocolate, milk chocolate, and dark chocolate.

In reality, the FDA does not have a standard of identity for dark chocolate, but the consensus is that dark chocolate generally contains between 70 and 99 percent cocoa solids or pure cocoa.

Some set the standard for dark chocolate even lower by 60 percent or less. This can be done as there is no set standard at this time.

All chocolate starts as cocoa beans harvested from the plant’s seed pods.

Once harvested, cocoa beans are typically fermented and dried before being sent to factories for further production.

Pure cocoa and pure cocoa powder have antioxidants and health benefits.

However, raw cocoa powder is different because it does not undergo any heating and therefore has more nutrients and health properties.

Raw cocoa powder is made by cold-pressing unroasted cocoa beans, so it retains more of its natural goodness, while cocoa powder is typically heated to much higher temperatures.

The covered cocoa is also washed in a potassium solution that neutralizes its acidity, giving it a darker color and a milder flavor.

Dark chocolate is also known as semisweet chocolate, while extra dark chocolate is often considered the same as bittersweet, although the ratio of cocoa butter to solids can vary between the different varieties.

According to the FDA, semisweet chocolate or bittersweet chocolate is a bar of sweet chocolate that contains no less than 35 percent (by weight) of pure cocoa.

Both semisweet and bittersweet are commonly used in baking, and although the FDA defines them the same way, bittersweet chocolate generally has a deeper flavor and less sweetness than semisweet chocolate.

Unsweetened or bakery chocolate is usually almost 100 percent cocoa without any sweetness.

Due to the higher cocoa content, dark chocolate tastes much richer than milk chocolate.

The more cocoa the chocolate has, the better its quality and of course its flavor.

Cocoa is naturally bitter and has a very strong flavor.

Chocolate makers (especially milk chocolate makers) soften this flavor through processes, such as alkalizing, fermenting, roasting, and adding milk and/or sugar, all of which can destroy healthy flavanols, alter our ability to use them, or nullify our health.

Effects all along with unhealthy additives.

Legally, milk chocolate only needs to be at least 10 percent pure chocolate with at least 3.39 percent milkfat and at least 12 percent milk solids.

Milk proteins can reduce the absorption of healthy antioxidants from cocoa, all of which have been proven through various investigations carried out to date.

What is the problem with milk?

Milk seems to bind to the flavonoids in chocolate, making them unavailable to our bodies.

For this reason, milk or milk chocolate is considered not a good source of antioxidants.

This is also why you don’t want to drink milk with your dark chocolate.

White chocolate is even worse than milk chocolate. White “chocolate” is not properly chocolate for the simple reason that it does not have cocoa solids, it only contains certain amounts of cocoa butter.

I only recommend eating small amounts of minimally processed dark chocolate with at least 70 percent or more cocoa content.

This type of chocolate is a healthy chocolate that contains the most powerful antioxidants and the least amount of sugar, providing the highest benefits you can get from dark chocolate.

Nutrition facts of dark chocolate

Dark chocolate is made from cocoa beans, which are not beans.

They are the seeds of the Theobroma cacao fruit.

To make dark chocolate, you must dry the cocoa beans and then process them to produce the resulting hardened bars.

You wouldn’t believe that a chocolate bar could be nutritious, but the nutrition of dark chocolate is truly impressive, especially when it comes to fiber, iron, magnesium, manganese, and copper.

The benefits of dark chocolate abound thanks to all this goodness.

Just one ounce of dark chocolate with 70 percent to 85 percent cocoa solids contains about:

• 168 calories

• 12.8 grams of carbohydrates

• 2.2 grams of protein

• 12 grams of fat

• 3.1 grams of fiber

• 0.5 milligrams manganese (27 percent DV)

• 0.5-milligram copper (25 percent DV)

• 3.3 milligrams iron (19 percent DV)

• 63.8 milligrams magnesium (16 percent DV)

• 86.2 milligrams phosphorus (9 percent DV)

• 200 milligrams potassium (6 percent DV)

• 0.9 milligrams zinc (6 percent DV)

• 2 micrograms of vitamin K (3 percent DV)

• 1.9 micrograms selenium (3 percent DV)

• 20.4 milligrams calcium (2 percent DV)

History of dark chocolate

The long history of chocolate is believed to date back to 1900 B.C.

This is when the Aztec civilization believed that cocoa beans were a gift from Quetzalcoatl, the god of wisdom.

They used the seeds to make a bitter, frothy drink that also included spices, wine, or corn puree.

It was very different from today’s super sweet milk chocolate treats but closer to a minimally processed dark chocolate made from raw cacao.

It was in 1847 that a British chocolate company created the first solid edible chocolate bar from three ingredients: cocoa butter, cocoa powder, and sugar.

Big names like Cadbury, Mars, and Hershey entered the scene in the late 19th and early 20th centuries.

The love for chocolate has only continued to grow over the years.

Now many traditional chocolate producers make “dark chocolate” which is not very healthy.

On the other hand, there are now more and more companies producing high quality, high cocoa/cocoa content chocolate, which is not only dark but also organic and fair trade.

There is no doubt that dark chocolate is a trend in the market today, and sales do not appear to be declining anytime soon.

In recent years, the chocolate industry has undergone a shift towards premium and certified organic dark chocolate, specifically products that are of single origin.

They have a high cocoa content and use natural sweeteners, such as agave, stevia, yacon, or coconut sugar; as well as greater sustainable sourcing and labeling of origin.

As science shows more and more benefits of dark chocolate, its popularity will only continue to grow.

Side effects of Dark chocolate

To avoid excess dark chocolate and reap the benefits of dark chocolate, it is a good idea to eat a bite only after a solid meal or include it in a recipe.

If you are sensitive to caffeine or looking to avoid caffeine altogether, it is important to know that there are measurable amounts of caffeine in dark chocolate.

Caffeine side effects can include nervousness, increased urination, insomnia, and a rapid heartbeat – all reasons to avoid overdosing on caffeine.

Chocolate can also cause the following things:

• acne

• allergic skin reactions

• swelling

• colic in babies

• constipation

• decreased bone density

• dental caries

• eczema

• gas

• Headaches

• increased cholesterol levels

• increased insulin levels

• irregular heart rhythms

• irritable bowel syndrome

• irritability

• restlessness

• Kidney damage and disorders.

• migraines

• nausea and vomiting

• Neck Pain

• nervousness

• instability

• sleep disorders

• stomach noises and an upset stomach

• swelling under the skin

• Unpleasant taste

• weight gain

This is a long list, but all of these possible side effects can usually be avoided by not consuming too much dark chocolate.

Women who are pregnant, nursing, or trying to get pregnant should also ensure that they do not consume large amounts of chocolate. In moderation, dark chocolate is considered safe for pregnant women.

If you are allergic or have an intolerance to dairy products, be very careful about reading the label and doing your research before choosing your dark chocolate.

Another possible allergen to watch out for in dark chocolate (even organic brands) is soy lecithin, which is commonly added as an emulsifying agent.

Dark chocolate is not a low-calorie or low-fat food, so these are other good reasons not to overdo it.

The flavor is so rich that you can enjoy it and get the benefits of dark chocolate with just one little piece.

So is dark chocolate good for you? Surely yes, as long as you choose the right product.

When choosing the best and healthiest option, there are many amazing health benefits of dark chocolate.