Initial studies have been carried out to examine the association between intake of antioxidant rich foods and their health effects [67,70]. Some of these studies describe a beneficial effect on oxidative stress related chronic diseases, e.g. from intake of nuts [49,69], pomegranates [71-73], tomatoes , coffee , tea [54,75,76], red wine [77-79] and cocoa . The highly reactive and bioactive phytochemical antioxidants are postulated to in part explain the protective effect of plant foods. An optimal mixture of different antioxidants with complementary mechanisms of action and different redox potentials is postulated to work in synergistic interactions. Still, it is not likely that all antioxidant-rich foods are good sources and that all antioxidants provided in the diet are bioactive. Bioavailability differs greatly from one phytochemical to another [26,27,80], so the most antioxidant rich foods in our diet are not necessarily those leading to the highest concentrations of active metabolites in target tissues. The antioxidants obtained from foods include many different molecular compounds and families with different chemical and biological properties that may affect absorption, transport and excretion, cellular uptake and metabolism, and eventually their effects on oxidative stress in various cellular compartments . Biochemically active phytochemicals found in plant-based foods also have many powerful biological properties which are not necessarily correlated with their antioxidant capacity, including acting as inducers of antioxidant defense mechanisms in vivo or as gene expression modulators. Thus a food low in antioxidant content may have beneficial health effects due to other food components or phytochemicals executing bioactivity through other mechanisms.
Dark chocolate is also called semisweet chocolate while extra dark chocolate is often considered the same as bittersweet, although the ratio of cocoa butter to solids may vary between the varieties. (14) According to the FDA, semisweet chocolate or bittersweet chocolate is a sweet chocolate that contains no less than 35 percent (by weight) of pure cocoa. (15) Semisweet and bittersweet are both commonly used in baking, and although the FDA defines them in the same way, bittersweet chocolate typically has a deeper flavor and less sweetness than semisweet chocolate. (16) Unsweetened or baker’s chocolate is usually almost 100 percent cocoa with no sweetness whatsoever.
When it comes to your bone health, yet again salt is the white crystal in shining armor. When we cut our salt intake, to the level that every dietary guideline tells us to, this can cause calcium and magnesium depletion from the body. When our intake of salt goes down, the body seems to pull sodium as well as calcium and magnesium from the bone, likely increasing the risk of osteoporosis. Low salt diets also increase the loss of magnesium in sweat—the body pushing out more magnesium instead of sodium in order to conserve low sodium reserves. All of this can take its toll on the health of our bones. In fact, consuming more salt may protect your bones, whereas consuming a diet high in sugar is clearly harmful. The next time you decide to reach for the sugar bowl, think twice, grabbing the salt shaker instead just may end up saving your life.
There’s still debate over which antioxidants may offer help preventing or treating diseases when consumed in concentrated dosages. Some research has shown that antioxidants like lutein and glutathione may be beneficial when taken in supplement form — for example, in preventing vision loss, joint problems or diabetes. But other research doesn’t always show the same results and sometimes even that certain supplements like vitamin A or vitamin C may be harmful in high amounts.
Evidence that dark chocolate may play a role in cancer prevention is limited but growing. Some preliminary studies on three continents — Europe, Asia, and North America — have shown that people who eat many flavonoids or a lot of antioxidant-rich chocolate develop fewer cancers than those who don’t consume them. Of the many flavonoids in chocolate, two in particular, epicatechin and quercetin, are believed to be responsible for the cancer-fighting properties.
Now that you understand the negative effects of sugar on your body and mind, it’s time to be more careful when choosing foods. The first step is getting educated about how to find added sugars. When it comes to convenience and packaged foods, let the ingredients label be your guide—you’d be surprised how many low carb or “diet” foods contain added sugar.
The Department of Preventive Medicine & Public Health at University of Navarra states, “Fruits and vegetables are dietary sources of natural antioxidants and it is generally accepted that antioxidants in these foods are key in explaining the inverse association between fruits and vegetables intake and the risk of developing a cardiovascular event or having elevated levels of cardiovascular risk factors.” (7) However, when it comes to heart health, certain studies have found that using vitamin E or beta-carotene supplements should be “actively discouraged” because of the increase in the risk of heart-related mortality, so be careful when it comes to vitamin E or carotene supplementation. (8)
Sugary drinks, candy, baked goods, and sweetened dairy are the main sources of added sugar. But even savory foods, like breads, tomato sauce, and protein bars, can have sugar, making it all too easy to end up with a surplus of the sweet stuff. To complicate it further, added sugars can be hard to spot on nutrition labels since they can be listed under a number of names, such as corn syrup, agave nectar, palm sugar, cane juice, or sucrose. (See more names for sugar on the graphic below.)
Herbert had softer stool for all the days of the challenge, and on seven out of the 14 days she went to the bathroom more than once. "This is not normal for me, but everything was 'smoother'. I started using Xylitol [a sweetener] towards the end, but it upset my stomach. This was a side-effect that made it more difficult to sustain the challenge."