Have you heard about the French Paradox? It’s something that has troubled scientists, fashionistas, dieticians and anybody not French for years. The question is as follows: how do the French maintain such low mortality rates from coronary heart disease while eating food that is so high in saturated fats and smoking copious amounts of cigarettes? Were they all just born lucky, blessed with amazing genes? Or could there be something else, something, say, such as the fact that they drink large amounts of red wine? This speculation led to many scientific investigations into the nature of red wine, and the discovery of a polyphenolic compound called resveratrol. Suddenly resveratrol was being touted as a cure-all, able to prevent cancer, heart attacks, and even aging. Doctors began prescribing a glass of red wine per day, and the health benefits seemed endless. But how much of this is hype, how much hard fact? Let’s take a look and sort the truth from fiction, and see whether red wine really is a wine saver-or a delicious hoax.

First, let’s take a look at what’s in red wine. The two key ingredients that get people excited are flavonoids and resveratrol, both of which are polyphenolic compounds found in select plants, vegetables and fruits.

Everybody knows that vegetables and fruits are good for you, and some scientists are beginning to actively suspect that the reason might be in part due to flavonoids, while resveratrol has been linked to exciting studies on the prevention of cancer and aging.

While it would be fun to be sensationalist and proclaim that yes, flavonoids and resveratrol are miracle cures, the results of the many scientific studies are mixed. When it comes to preventing Cardiovascular Disease, significant reductions have been associated with alcoholic beverages, but not necessarily any particular component within them. And while both flavonoids and resveratrol have antioxidant, anti-inflammatory, and other potentially anti-atherogenic properties, they’ve not been conclusively linked with preventing cardiovascular disease-the reason being that in some studies wine lowered the risk of heart disease more than beer and spirits, while in others that didn’t correlate. Also there’s speculation that the people who drink wine are contextually healthier than those who drink beer and spirits (diet, exercise, etc).

Excitingly, both resveratrol and flavonoids have been shown to inhibit the proliferation of a variety of human cancer lines, ranging from breast, prostate, stomach, colon, pancreatic, and thyroid cancers. However (and this is the key part to this entire article) this has only been demonstrated in animal studies under laboratory conditions at exceedingly high doses. One of the things about resveratrol that is rarely mentioned is that it has a very limited bioavailability, meaning that little of it passes into the blood stream, with most being converted into resveratrol metabolites. Thus the lab conditions are exposing cells to almost 100 times as much of the chemical as anything you would ever expose your own cells to (except briefly the cells lining your stomach).

This goes for flavonoids. Research has shown very exciting results on animals under laboratory conditions, ranging from cancer to vascular endothelial function to neurodegenerative disease, nothing conclusive has been shown on trials conducted with humans.

So what should you get from this? Basically that resveratrol and flavonoids have been linked to incredibly exciting studies with animals in mega-high doses, and that while it’s possible such benefits will be extended to humans, nothing conclusive has yet been shown in scientific researches. Does this mean you should stop enjoying that glass of red wine? Ha! Of course not! But next time you pour yourself some Pinot Noir, raise it in a toast to the prospective benefits, and join us in hoping some evidence will soon be forthcoming that half the claims are true!

Wine is associated with sophistication and style. But does wine really have any health benefits? Should moderate drinking be made a part of your regular diet plan? The answer is a surprising YES. Remember the old saying which you were taught at school. “An apple a day keeps the doctor away”. The same could hold true for wine. Actually please re-read the saying. It talks about only one apple a day. Similarly the amount of wine you drink is what is going to matter. So try drinking one medium glass per day instead of drinking an entire bottle at once and then dividing it by seven days;-)

Wine has been linked to health since 2200 BC especially in countries like Greece and Egypt. Actually Wine is believed to be the oldest documented medicine created by man. It was used in diet, for treating external wounds and as a medium for mixing other drugs. Religion in those days also played an important role in promoting the health benefits of wine.

In the present day scenario wine has found its way on to our dinner tables. Scientists generally agree that drinking wine in moderation enhances our health. Having wine with dinner reduces heart attack, high blood pressure, liver damage, etc. People with poor digestion can improve their digestion since wine can produce gastric juices.

Topping the health chart are red wines since they have more lavonoids. It is no wonder that incidence of coronary disease is the lowest among people of France and Italy despite having a diet rich in fat. This is also referred to as the famous “French Paradox”.

White wines can also be just as healthy as red wines. The basic difference between the two wines is that red wines tend to have more tannins than white wines. It is because of the amount of tannins and grape skins that red wines get their deep color and flavor. White wines tend to be more crispy, sweeter, and lighter, whereas red wines are more heavier, richer, and less sweet. Red wines are also aged longer than white wines.

The best wines for good health are Petit Syrah, Chenin Blanc, Cabernet, Sauvignon, Merlot and Chardonnay. Consumption of wines should be limited to two 5 ounce glasses for men and one 5 ounce glass for women. Age, body type and current health condition should also be considered. So now that you have got a healthy incentive/ excuse you can go ahead and have your favorite wine and continue to grow healthy. Just don’t forget to apply the thumb rule of “Less is More”.

Flavonoids are highly beneficial anti-oxidant compounds found in many fruits and vegetables, as well as tea, red wine and even beer, and it’s now well established that a plentiful intake of anti-oxidants through foods, drinks and supplements is vital for optimal human health.

Anti-oxidants operate to neutralise the activity of so-called “free radicals”; compounds produced in the body as by-products of normal biochemical reactions, but which may nevertheless be highly damaging as they produce oxidative reactions damaging to cell structures. Ultimately this damage may contribute to the development of degenerative diseases characteristic of ageing, including cardiovascular disease, Parkinson’s Alzheimer’s and even some cancers.

The best known anti-oxidant nutrients are vitamins C and E, although these can only function properly when supported by adequate supplies of a wide variety of micro-nutrients, which include many of the flavonoids found in common fruits and vegetables. These compounds may therefore be regarded as important elements in the body’s anti-oxidant defences, but many of the more than 4,000 flavonoids identified have also been hailed for their beneficial effects on the immune system and anti-inflammatory properties.

From the point of view of incorporating flavonoids into a daily health regime, the good thing is the ease with which this can be achieved. Flavonoids are very widely found in fruits, vegetables, and even drinks normally regarded, for other reasons, as unhealthy. So even a diet ordinarily well provided with common fruits and vegetables may provide anything up to 800mg of various flavonoids.

Authoritative research has indicated that this level of flavonoid consumption may help protect against coronary heart disease and hardening of the arteries (atherosclerosis), an important precursor of both heart disease and stroke. These remain two of the major causes of premature mortality and disability in the Western world, and to this extent the UK government and health advisors’ frequent advice to consume five servings of fruit and vegetables each day is well founded.

The most potent of all the anti-oxidant flavonoids is believed to be a compound called quercetin, which is widely found in common or garden vegetables. The consumption of fruits with their skins on, such as apples, pears, grapes, bilberries, tomatoes etc will also provide a good supply. But perhaps the richest source is onions, a foodstuff also known since ancient times as a powerful anti-bacterial, anti-viral and anti-inflammatory agent.

There’s no doubt that a diet including plentiful supplies of fresh fruit and vegetables can only be beneficial to health. But the anti-oxidant properties of the flavonoids found in many common, even supposedly unhealthy, beverages should not be neglected.

For example, the anti-oxidant properties of the catechin polyphenols found in black and green tea and red wine are now well known and attested. But, as remarkable as it may sound, there is now evidence that even beer may contain unique anti-oxidants equal in potency to vitamin E. The flavonoid compounds, xanthohumol and isoxanthumol appear to be found only in beer and the hops that flavour it and although they have not been studied directly, there is speculation that they may be responsible for the remarkable and counter-intuitive finding that lager type beers may be more effective as anti-oxidants than red wine, grape juice or even green tea. Obviously there are other reasons, not least its high calorific value, why you wouldn’t want to depend on a high consumption of lager for your anti-oxidants, but in moderation it may indeed be beneficial.

In fact studies suggest that these particular flavonoid anti-oxidants may have a particular role in combatting the oxidation of low density lipids (LDLs), the so-called “bad cholesterol”, which is a known risk factor for the development of atherosclerosis and cardiovascular disease. The other main fat-soluble anti-oxidant which fights this process is vitamin E, and although there is evidence that the anti-oxidant potential of xanthohumol and isoxanthumol may be comparable with that of the vitamin, it is also clear that each of the three compounds functions best in the presence of each of the others.

Whilst orthodox medicine concedes, in fact insists, that further research is necessary, the implications of these findings are exciting; suggesting that there may be many more as yet undiscovered benefits of flavonoids. As always, however, the holistic functioning of the body means that maximum benefits will only be obtained by the consumption of the widest possible variety of all these compounds. As flavonoids are not yet widely available as supplements, this consumption is best achieved through the foodstuffs and beverages which combine them as nature intended. Such a flavonoid rich diet can only be of benefit to the action of the better known anti-oxidants, such as vitamins E and C, which are more readily obtainable in supplement form.

There is an important difference between hot cocoa and hot chocolate. These terms are often used interchangeably, but the distinction is in the nutritional properties. Hot cocoa is made from raw cocoa powder, which is pressed chocolate which removes the fat of the cocoa butter. Hot chocolate is made from chocolate bars melted into a cream or ground into a powder. Often hot chocolate has a very high sugar and fat content and low cocoa content. Cocoa can be very good for you, especially if you minimize the sugar and fat.

Hot cocoa has been around a long time and for good reason. It is one of the most potent antioxidant beverages you can drink, plus it is naturally delicious! Archeologists have found that the oldest civilization of the Americas, the Olmecs, (1500-400 BC), were probably the first users of cacao. The Mayans continued consuming-based drinks made with beans. Chocolatl was the name of a drink made from roasted cocoa beans, water and spices and was consumed voraciously by the aristocracy. They primarily drank cocoa but the beans were also valued as a currency.

Drink of the gods

Originally these ancient people drank and unsweetened version of hot cocoa. This hot cocoa recipe was a mixture of ground cocoa beans, water, wine, and peppers. Soon the Spaniards begin heating the mixture adding sweeteners like sugar. In England, they added milk and created a sweet after dinner drink.

Nowadays people are discovering the powerful nutritional benefits of the cocoa bean. Recent research has found that the flavonoids in chocolate are more powerful than vitamins such as ascorbic acid in protecting circulating lipids from oxidation. And researchers discovered that people who eat chocolate and sweets up to three times each month live almost a year longer than people who eat too much or folks that steer clear of junk altogether. (This is from a study done at the Harvard School of Public Health)

Now that we understand that cocoa is good for us, how do we make sure we are getting the bountiful health benefits of the cocoa chocolate? First get pure cocoa powder. You can identify it by its dark brown color and bitter taste. Next, try mixing it with hot water and low fat milk or milk substitutes, like soy or coconut milk powder. Add a natural sweetener like agave nectar, honey or turbino sugar.

Hot cocoa provides more antioxidants

Even though cocoa beans have 500 times more anti-oxidants than blueberries; studies indicate that adding a diary product actually blocks the body’s ability to properly absorb them. In order to get the most antioxidants, mix ground cocoa with non-dairy liquids for hot chocolate, smoothies or shakes. You can enjoy drinking cocoa if it is hot or cold but heating the cocoa triggers the release of more antioxidants.

For many years the common conception of hot cocoa was that of a commercially prepared packet mix that was basically sugared flavored chocolate turned into a sweetened instant powder and marketed to children. Now adults are finding that the drink they loved as kids is better than taking vitamins! Drink your cocoa hot and pure and enjoy the best tasting health drink available.

Raw, dark chocolate has been known to have significant health benefits.  Research studies continue to reveal that chocolate may hold clues to fighting more and more types of diseases.  It is great news that the enjoyment and satisfaction of chocolate can be linked to healthiness and well-being.   Here’s how research involving chocolate consumption has been shown to benefit conditions such as high blood pressure, high cholesterol, depression and more.

Cancer and Heart Disease

Raw cacao and dark chocolate contain even greater amounts of the antioxidant compounds found in red wine or green tea.  In protecting cells from toxins, as well as damaging and slowing the growth of cancer cells, antioxidants help reduce cancer risks and heart disease.   The more cacao contained in chocolate, the more antioxidants it contains.  Keep in mind that white chocolate does not contain antioxidants. 

High Cholesterol

Despite being high in fats, studies have shown that chocolate consumption does not raise cholesterol, due to the type of saturated fat it contains.   Less harmful saturated fats mean less harmful cholesterol and artery-clogging plaque.  In fact, dark chocolate may help boost good cholesterol. 

Mood

Consuming chocolate is thought to have an opiate effect on the body, possibly helping ease mood disorders. In addition, the fat contained in chocolate helps provide a feeling of satisfaction and pleasure, releasing endorphins that positively affect mood.  Chocolate also may help cases of depression and soothe anxiety.  Certain research study participants diagnosed with depression found relief from their depression when given dark chocolate.

High Blood Pressure and Circulation

Dark chocolate has been shown to help prevent blood platelets from aggregating, thus minimizing blood clots.  In fact, one research study showed that consuming a small amount of dark chocolate each day slightly lowered blood pressure.   This effect is due to the level of flavonoids in cacao that improve the level of protection against heart disease and encourage good circulation.  Flavonoids tend to be lower in milk chocolate so stick with the dark.  In addition, the Dutching process used in making cocoa powder also reduces flavanols, so look for naturally processed cocoa.

How Much Chocolate To Consume 

To reap the possible health benefits, try adding 1 ounce of dark chocolate per day to your diet.  Make sure there are no refined sugars or hydrogenated oils used in making the chocolate.  There should also be a high cocoa percentage (70% or above) in the chocolate bar.  Keep in mind that chocolate will add calories, so make dietary adjustments accordingly.

There’s now good evidence that it’s not just in fruits and vegetables that health promoting anti-oxidant flavonoids are to be found. These powerful compounds have also been identified in tea, particularly green tea, red wine, beer and even chocolate. So if you’ve ever suspected that many of those who advocate healthy diets are motivated more by denying you your little pleasures than a genuine interest in your well being, now may be the time to take a little revenge.

Flavonoids occur widely in fruits and vegetables and their principal function appears to be to protect these plants from disease and the damage which may be caused to them by extremes of light or heat. It has long been suspected, however, that the well established health protecting and curative properties of the many plants commonly used in folk remedies for humans may also be due to flavonoids. And there is now abundant evidence to support the idea that certain flavonoids, particularly those of the polyphenol type, possess potent anti-inflammatory and anti-oxidant properties.

Two of the biggest premature killers in the affluent Western world, as well as major causes of disability and early loss of independence, are stroke and heart disease. Both frequently follow on the development of the cardiovascular disease, atherosclerosis, otherwise known as hardening of the arteries, and it is known that the oxidation of low density lipids (LDL), the blood fats known as “bad cholesterol”, is one of the major causes of this condition. The prevention of LDL oxidation is one of the key functions of vitamin E, the body’s most important fat-soluble anti-oxidant, but anti-oxidant flavonoids are also known to play a role. Consistent research findings confirming this benefit of flavonoid anti-oxidants have led successive governments and health agencies to urge the public to consume at least five daily servings of fresh fruits and vegetables, and the evidence indeed suggests that such high flavonoid diets are linked to a reduced risk of heart disease and perhaps even some cancers.

But it’s not just the flavonoids in fruits and vegetables that may have these effects. Much attention, for example, has recently been paid to the so-called “French Paradox”, whereby France boasts a surprisingly low rate of heart disease and related conditions, given the preponderance of saturated animal fat in its national diet. There has been much speculation that the low rate of this disease, by the standards of advanced Western nations, may be linked with relatively high consumption of red wine, and analysis of the anti-oxidants in this drink, also found in red grape juice, suggests that the theory may have some substance.

And at least one major study has suggested that the incidence of stroke is substantially reduced in older people, otherwise a very high risk group for this illness, who regularly drink substantial quantities of tea, which is also rich in anti-oxidant polyphenols, but whose diet tends to be low in fresh fruits and vegetables.

As well as red wine and tea, there is now also evidence that anti-oxidant flavonoids may be found in beer and even chocolate. But in fact this is not as surprising as it may at first appear. The coca beans which are the primary ingredient of chocolate are a good source of polyphenols, and were known to ancient civilisations for their medicinal properties. Broadly speaking, the darker the chocolate the richer it will be in the particular flavonoids derived from the beans, which are powerful anti-oxidant agents not commonly found elsewhere.

The latest research seems to offer good evidence that the flavonoids particular to dark chocolate (procyanidins) may have a useful role in helping to prevent the oxidation of the LDL, “bad cholesterol”, which is, as noted above, a key precursor of serious cardiovascular disease. Procyanidins also appear to work closely with vitamin E, the body’s most important fat-soluble anti-oxidant, sparing the vitamin to work more effectively, and may also help to prevent excessive clotting or “stickiness” of the blood. Procyanidins are readily absorbed by the body following the consumption of dark chocolate and appear to have a significant overall anti-oxidant effect in the cardiovascular system.

But of course it’s not all good news. You’ll be only too well aware of the health reasons why it would be unwise to rely on tea, red wine, beer or chocolate as your principal sources of dietary anti-oxidant flavonoids. De-caffeinated teas are available, however, and dark chocolate is relatively low in sugar and fat; whilst all the evidence suggests that moderate consumption of alcohol may protect against a variety of conditions, including heart disease. Red wine, in particular, is rich in the anti-oxidant flavonoids which appear to offer significantly enhanced protection.

As always, the key is balance; and in the context of an otherwise healthy diet, particularly one rich in fruit and vegetables, there is no reason why these highly enjoyable luxury foods and beverages should not make an important contribution to your overall level of anti-oxidant intake.

Because green tea is so enjoyable, it’s easy to find an excuse to clear away all the hectic stuff in life and sit and relax with a nice cup. Because it’s more natural, it is definitely the one that comes to mind for a relaxing drink. The tea westerners drink the most is black tea which is highly processed, but more and more people are going back to the source, which has been drank for thousands of years in Asia and is sometimes also known as Chinese tea. So what exactly is in green tea?

Mostly Flavonoids and Caffeine. The compounds called flavonoids are also found in wine as well as fruit, dark chocolate and vegetables. Most of a US adult’s flavonoid intake comes from tea. So what do flavonoids do? They determine how the food tastes, how it looks, and dietitians believe they are used by the body and are therefor the beneficial components of the food, though many of the processes at work are little understood and still the subject of extensive research.

By being less processed than black tea green tea comes with many more flavonoids and therefore it is only logical to assume it is healthier, but it’s important to remember that only further research will find this out in the end. Fortunately most research is focused on this variety for the same reason. Flavonoids belong to a group of substances collectively known as catechins (there are many different types of catechins) and the catechins in green tea include gallocatechin which is abbreviated to (GC), epicatechin (EC), and then the mouthfulls epigallocatechin (EGC), as well as the one you might need practice to get your tongue around; epigallocatechin gallate (EGCG).

The other component, caffeine is one we are all vastly more familiar with. A regular cup of coffee contains 95 milligrams of caffeine, and in contrast green tea has around 30 milligrams per cup. While too much caffeine is bad for us, its generally agreed that some can be very beneficial. For example, caffeine is believed to reduce the chance of getting Parkinson’s disease and it’s also implicated in the potential mechanism that helps with weight loss. Again much more study is needed to verify these avenues of research, but it’s a good start.

Extract of green tea is available in health shops, though it’s perhaps not the best route to take to get the benefits. The best way to get any potential benefits is just to drink green tea. People have been drinking it for thousands of years, and the effects of drinking it are fairly well know, as well as how much is safe to drink which is between 3 – 9 cups per day.

Because of these contents, and the benefits they may bring about, Chinese is not only the better choice in comparison to black tea, coffee, and sodas – but indeed one more and more people find endearing because it’s so natural and tastes so good.

Phytonutrients are nutrients that are found in plants that support the health of the body. Our ancestors used to get the majority of their nutrition from plants. The organic compounds come from plants, vegetables, fruit, nuts, seeds, legumes and teas. They are not the traditional proteins, vitamins, minerals and fats, although plants do contain these.

Researchers know the most about carotenoids, the largest known group of phytonutrients. Carotenoids are the red, yellow and orange pigments in fruits and vegetables. Some green vegetables also contain carotenoids. This group of nutrients tend to protect humans against different types of cancers, heart disease and age related eye problems like cataracts and macular degeneration.

The largest recognized groups of carotenoids are alpha and beta-carotene, lutein, lycopene, beta- cryptoxanthin and zeaxanthin. They come from a wide variety of food sources and scientists are excited about the results of research on how whole foods containing carotenoids can help prevent and reverse disease. They include carrots, citrus, apricots, leafy green vegetables, broccoli, pumpkin, sweet potatoes, kale, spinach, tomato and tomato products, peaches, guava, eggs, all green vegetables, watermelon, mango, papaya, and pink grapefruit.

Polyphenols are another group of phytochemicals that scientists call secondary plant metabolites. There are two types of polyphenols – flavonoids and non-flavonoids. Polyphenol food sources include, tea, onions, red wine, red and purple grapes, apples, raspberries, cranberries, blueberries, strawberries, soybeans, citrus fruits, certain vegetables and specific nuts.

There is ever mounting evidence that for every 3 servings of fruits and vegetables added to the diet there is a corresponding 22 percent drop in the risk of all kinds of strokes. In one study, elderly men who were in the group of highest intake of dark green and dark yellow vegetables had a 46 percent decrease in heart disease risk than the group with the lowest consumption. Their risk of cancer was 70 percent less.

The lowest risk group ate more than two servings of dark yellow and green vegetables per day compared to the lowest group that ate less than 1 serving per day. Studies are consistently showing that small increases in the quantity of dark green and yellow vegetables eaten per day are dramatically reducing the risks for heart and circulatory diseases.

Study after study is showing that by increasing daily or weekly consumption of specific fruits and vegetables is resulting in dramatic reductions is risk for aging diseases like cancer, macular degeneration, cataracts, strokes, heart attacks, inflammatory diseases, dementia, and Alzheimers. I could go on for a mile here listing all the studies but I think you get the idea.

The bottom line is eat as many servings of fruits and vegetables as you can every day to reap the benefits of reduced disease risk. The exception of course is white potatoes. By increasing your intake you will feel better and look better. Your body will respond in ways that will please you.

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The flavan-3-ols are a group of flavonoids (chemical compounds that are found in plants and have various health boosting properties) that can help your body fight a variety of nasty health disorders. In this article I will be discussing 3 of the flavan-3-ols in greater detail, outlining the richest food sources and covering their main health benefits.

1) CATECHIN:

Catechin can be found in a wide range of foods. Fruits are often the best source with blackberries containing 37.06 milligrams (mg) of this flavan-3-ol per 100 grams (g), black diamond plums containing 17.55mg per 100g and blueberries containing 37.24mg per 100g. Cocoa beans, (88.45mg per 100g), dark chocolate (11.99mg per 100g) and red wine (7.02mg per 100g) are also very good sources.

In terms of health benefits, catechin acts in a highly protective capacity throughout the body. It is an antihistamine (a substance that fights histamine and prevents allergic symptoms such as coughing and sneezing) and antioxidant (a substance that protects the body’s cells from the harmful free radicals that are released during oxygen related reactions). In addition to this, catechin can fight cancer (a health disorder which causes rapid, uncontrollable cellular growth), hepatitis (inflammation of the liver) and various mental disorders.

2) EPIGALLOCATECHIN GALLATE (EGCG / EPIGALLOCATECHIN-3-GALLATE)

Carob flour is the top food source of epigallocatechin gallate (also known as EGCG or epigallocatechin-3-gallate) and contains a significant 109.46mg of this flavan-3-ol per 100g. Tea is also a very good source with black tea containing 9.26mg per 100g, green tea containing 77.81mg per 100g and oolong tea containing 34.48mg per 100g.

Epigallocatechin gallate is one of the most beneficial flavan-3-ols around. It is a powerful antioxidant which can prevent arthritis (inflammation of the joints), heart disease and hepatitis. Additionally, it supports healthy blood flow by preventing arteriosclerosis (a condition which leads to the hardening and loss of elasticity within the artery walls), reducing blood levels of LDL cholesterol (a type of cholesterol which causes blockages in the artery walls) and reducing high blood pressure. Epigallocatechin gallate can also treat various types of cancer including brain cancer, breast cancer, cervical cancer, prostate cancer and skin cancer.

3) THEARUBIGINS:

Thearubigins are mainly found in tea. Black tea is the richest source and contains 81.3mg per 100g but green tea also contains 1.03mg per 100g.

In terms of health benefits, thearubigins are powerful antioxidants which protect the body’s cells from free radicals. They may also prevent cancer, reduce blood levels of LDL cholesterol and treat diabetes (a health condition which leads to your blood glucose levels becoming extremely high) but more evidence is needed before these health benefits can be validated.