Chocolate Improves Brain Function, Finds New Research

Chocolate lovers over the world, rejoice!

Consuming chocolate regularly has been found to help the brain function, thanks to cocoa being a rich source of natural neuroprotective compounds.

The useful antioxidant abundant compounds found in cocoa beans are called cocoa flavanols. 

In a new review by Italian researchers, flavanol-rich cocoa consumption has been linked to improving memory, short-term cognitive function and counteracting cognitive decline.

“Acute administration of cocoa flavanols could result in immediate cognitive-enhancing effect, sustaining performance particularly in cognitively demanding conditions, including fatigue and sleep loss,” say authors Valentina Socci and Michele Ferrara, from the University of L’Aquila, Italy.

The researchers conducted a meta-analysis and found that the miracle flavanols have beneficial effects on the brain’s blood circulation and boost the speed of processing visual imagery. 

“This result suggests the potential of cocoa flavanols to protect cognition in vulnerable populations over time by improving cognitive performance,” the authors say.

Having a chocolate-filled diet for a long period of time was also shown to improve the performance of older adults. For the elderly, long-term ingestion of cocoa has a pronounced effect on attention, verbal fluency and memory. The effects are even greater for elderly people who are already experiencing cognitive decline.

Cocoa flavanols have also been shown to improve blood flow to the heart, prevent blood clots and fight cell damage, according to Harvard Medical School. It should also be remembered that dark chocolate is a richer source of the beneficial flavanols than milk, with the amount ranging from 100-2,000 mg in 100 grams of dark chocolate. 

It won’t be difficult to follow the lead of the Italian experts: “Dark chocolate is a rich source of flavanols. So we always eat some dark chocolate. Every day.”

Mothers will also be pleased to hear that eating chocolate after sleep deprivation improved cognitive function for women according to the study.

However the experts warn against the calorific side effects of indulging too much with chocolaty treats. We are well aware that while their high sugar and milk content may gratify the tastes, it isn’t responsible for cocoa’s brain nourishing properties.

Why MACA Should Be Your New Adaptogenic BFF

There are tons of reasons why maca is one of this year’s most buzzed-about superfoods: It increases libido, boosts energy levels, and regulates stress, for starters. (Call it an adaptogenic friend with benefits).

But confusion still reigns. After all, with its distinctly nutty-spicy-sweet flavor, this root (used in South America for thousands of years before it found its way to our smoothie bowls), isn’t an ingredient like kale or quinoa that can be easily thrown into any salad or bowl. And so, despite all of maca’s good press, many of us are left confused about how, exactly, to incorporate the powerhouse root into our diets.

That’s why we tapped three nutrition experts for their go-to maca recipes—treats and tonics they make at home that could, conceivably, serve as an everyday source of this potent food.

Scroll down for a crash course in Maca Consumption 101—no, you won’t be tested on this, but we won’t be surprised if you decide to study hard and ace your own kitchen-side exam.

Benefits of Maca;

1  Vitamins, minerals, and other nutrients
Maca is a rich source of vitamins, minerals, enzymes, amino acids (20 different kinds — that’s just about all of them!), and antioxidants. Glucosinates are just one of those antioxidants — the same substances that make broccoli, cabbage, and other cruciferous vegetables so good for you.

2  Sexual function, libido, and fertility
Maca has long been used to promote sexual function of both men and women. It’s thought to boost libido and increase endurance. It has also been used to balance the hormones and increase fertility. Note the these benefits are anecdotal, though one of the more studied aspects of maca is its role in male fertility.

According to an article in Web MD, The Truth About Maca, professionals differ on the effectiveness of maca, especially for libido. Some are skeptical, believing that it’s little more than a placebo. Others strongly believe in its effectiveness. You can read the entire article here.

3  Menstrual issues and menopause
Maca has been used to relieve menstrual issues and the side effects of going through menopause. Some women have used it to alleviate cramps and hot flashes, much as it has been used by indigenous South American cultures for millennia. Outcomes in this area are largely anecdotal, and shouldn’t be used in place of consulting with a practitioner.

4  Physical and mental energy
Many regular users of maca experience an increase in energy level within days of beginning its use. It’s also known for increasing stamina and endurance, which is why some athletes take maca for peak performance. When used in conjunction with a good workout regime, supplementing with maca may help to preserve muscle mass. Maca is also used by those seeking to sharpen and expand mental activity and memory.

Maca has been used as a remedy for ongoing fatigue. If you find yourself tired much of the time, experiment with maca to see if it helps. Just a small amount could be exactly what you need for a boost! An increase in mental energy and focus has been reported as well.

5 General health and disease prevention
As an adaptogen and tonic, maca may boost your overall health in a number of ways. It supplies iron and helps restore red blood cells, which aids in avoiding anemia and cardiovascular diseases. Maca is also believed to promote prostate health. The nutrients in maca have long been valued for keeping bones and teeth healthy and help heal wounds more quickly. Bear in mind that most of these claims, while certainly not unfounded, have not been sufficiently studied.

Be very cautious if you have a cancer related to hormones, like testicular and ovarian, among others. If you have these cancers, liver issues, or high blood pressure, you should consult with a professional before taking maca.

6  Skin health
Maca has been used for skin issues. For some users, it helps to clear acne and blemishes. Another benefit that some users have experienced is that it decreases skin sensitivity. In hot or cold weather, maca may help skin withstand extreme temperatures.

7  Mood and hormone balance
For those struggling with anxiety, stress, depression, or mood swings, maca may help alleviate these symptoms, though the evidence for this is anecdotal and its use shouldn’t replace professional treatment.

Hormone balance is key to regulating sexual function, mood regulation, disease prevention, and much more. Maca’s ability to balance hormones is often credited to its stimulation of the hypothalamus and pituitary glands. It may be the phytonutrients contained in maca that work to balance the endocrine system.

Eat Seafood to Fight Inflammation

Pistachio Encrusted Salmon

Ordering off the seafood menu may help ease the aches and pains of rheumatoid arthritis (RA), according to a new study in Arthritis Care & Research. People with RA who ate fish at least twice a week reported less joint swelling and tenderness than those who rarely or never did—and the findings suggest that the more fish they ate, the less active their disease.

The study involved 176 people with RA who answered questions about their diet over the past year. Specifically, the authors looked at responses to questions about how often people ate tuna, salmon, sardines and other fish prepared raw, broiled, steamed or baked.

They did not look at how often people ate fried fish, shellfish or fish in mixed dishes (like shrimp stir-fry, for example), because these meals tend to be lower in omega-3 fatty acids—a type of fat with anti-inflammatory properties. Previous studies have shown that taking fish-oil supplements (which are rich in omega-3s) may benefit people with RA, but this is among the first studies to look at the consumption of actual fish.

The researchers also looked at the patients’ disease-activity scores, a measure that takes into account the number of swollen and tender joints they have, as well as a blood marker of inflammation.

Disease-activity scores were an average of half a point lower for people who ate the most fish (twice a week or more) compared to those who ate the least (once a month or never). This was found after researchers adjusted for a number of factors that may otherwise affect the results, including age, sex, body mass index, depression, marital status, medication use and fish-oil consumption.

That may not sound like much. But for the scale used in the study, a score of less than 2.6 indicates remission, while a score greater than 5.1 indicates active disease. A half-point reduction is clinically significant, say the researchers; it’s about one-third the amount of improvement reported in clinical trials for methotrexate drugs, which are considered the standard of care for RA.

“With that type of improvement, we would generally expect that a patient would feel noticeably better,” says lead author Dr. Sara Tedeschi, associate physician in rheumatology at Brigham and Women’s Hospital.

The study also suggests that people don’t have to eat fish twice a week to get some benefit, and they don’t have to stop at twice a week, either. Each serving of fish per week was linked to lower disease activity.

The authors concluded that higher intake of fish may be associated with lower disease activity in people with RA, although they caution that the study—which only looked at fish consumption and disease activity at one point in time—could not show a cause-and-effect relationship. While Tedeschi can’t say whether eating fish might have anti-inflammatory benefits for people without RA, she does point to previous research that has suggested a small protective effect.

“If our findings can be replicated in other populations and over longer periods of time, we may be able to show one specific reason for people with RA to eat more fish,” says Tedeschi. That’s in addition to plenty of other reasons that eating fish is a smart choice, she adds, whether you have arthritis or not.

How And Why We Should Be Eating More Vegetables For Breakfast

We’re here with a friendly reminder: the average person is supposed to eat two and a half to three cups of vegetables a day, according to My Plate.  

For some people, that’s an easy feat. For others, hitting that goal can be little trickier. Here’s the easiest way to reach that vegetable recommendation without any trouble: start first thing in the morning.

Most American breakfast options are loaded with sugar ― like our beloved maple-syrup topped pancakes and even our breakfast cereals. And sugar, as most of us know, does not provide us with any nutritional value. In fact, it can cause or contribute to anxiety. Who wants to start the day off like that?

The American Heart Association recommends women consume no more than 100 calories daily from refined sugar, 150 calories for men. If you drink one medium Caramel Swirl Frozen Dunkin’ Coffee with Cream, which has 129g sugar, you’re already getting about 32 calories from sugar. So if you’re starting your day that way, you’re already off to a bad start.

Considering the fact that only nine percent of Americans eat enough vegetables, it’s time we all got serious about upping our veggie intake. If you add vegetables to your breakfast, you can get a jumpstart on the day. And it’s easy enough to do, too, not to mention absolutely delicious.

Other cultures around the world incorporate vegetables as a regular part of their morning meal. Turkey regularly eats cucumbers, tomatoes and olives in the morning. And Israel has a chopped vegetable salad at the breakfast table. There’s no reason America shouldn’t do the same.

Here are the recipes you need to get started:

Get the 15-Minute Spinach Burrata Omelet With Avocado Salad recipe from How Sweet It IsPhoto by: How Sweet It Is

Get the Green Shakshuka recipe from The Healthy MavenPhoto by: The Healthy Maven

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Get the Sweet Potato Hash Egg Skillet recipe from Naturally EllaPhoto by: Naturally Ella

Get the Veggie Fajita Stuffed Sweet Potato recipe from How Sweet It IsPhoto by: How Sweet It Is

Get the Sesame Roasted Asparagus, Egg and Bacon Salad recipe from Half Baked Harvest

8 Superfoods That Help Slow Aging

Tomatoes-  Eating these veggies may ward off UV-induced damage like wrinkles, thanks to lycopene, the pigment that gives them their rich red color. And cooked tomatoes are good for your skin, too. In fact, studies show that our bodies absorb lycopene more easily from tomato paste than from fresh tomatoes.

Turmeric- A main spice in curry, turmeric could keep your mind young. A potential cause of Alzheimer’s Disease is a build-up of plaque in the brain. “Early research shows that curcumin, the active component in turmeric, may bind that plaque and prevent the disease from developing,” says Natalie Rizzo, MS, RD, a dietitian in New York City.Sprinkle turmeric onto scrambled eggs, or cook veggies in curry sauce to get the full benefit.

Eggs- To protect your eyesight, eat the yolk! It contains nutrients that lower your risk of cataracts and age-related eye degeneration.

Garlic- Add it to your stir-fry, and you just might boost your heart health. Garlic is said to prevent heart disease and strokes by slowing the hardening of the

Strawberries- These red gems boast flavonoids (healthy chemicals that give fruits and veggies their vivid color) with antioxidant powers that could keep your heart young. Regularly eating them and other flavonoid-rich foods like apples and pears could also reduce risk of heart disease.

Blueberries- These tiny berries have one of the highest antioxidant contents of all fruits. Eating them “has been shown to fight against age-related cognitive decline,” says Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for Dummies

Mixed Nuts-  In one study, regular nut intake was connected with a lower risk of dying from cancer, heart disease, and respiratory disease. Make a to-go mix of peanuts, almonds, pistachios and walnuts for an easy way to avoid hunger.

Pomegranates- A half cup of pomegranate seeds have 15% of your daily need for vitamin C, an antioxidant that may fend off skin damage and premature aging. “They also contain the nutrient punicalagin, which might fight against the breakdown of collagen, helping to preserve joint health,” says Palinski-Wade. So, get snacking.