When it comes to chocolate there are so many reasons to switch to the dark side!
Dark chocolate is a “superfood” chock-full of antioxidants that fight dangerous free radicals in your body.
There are numerous studies that confirm dark chocolate’s cardiovascular benefits. It reduces blood pressure, increases the elasticity of the blood vessels, reduces inflammation, and reduces LDL (low-density lipoprotein) cholesterol.
Eating dark chocolate has also shown to be good for the brain by improving mood, memory, and cognitive function.
Dark chocolate has less sugar, cream and/or milk than regular milk or white chocolate.
One more reason to make the switch.
A 2020 study showed that dark chocolate is among certain foods that contain compounds helpful in preventing the replication of SARS-Cov-2, the virus responsible for COVID19.
The study out of North Carolina State University aimed to find out if there were chemical compounds in plants that could prevent the main protease (Mpro) in the SARS-CoV-2 virus from replicating.
Using computer simulations and lab studies the researchers confirmed that the compounds found in dark chocolate, green tea, and muscadine grapes successfully inhibited Mpro activity, in some cases by up to 50%!
So, how can you take advantage of these benefits without doing more harm than good? Here are some helpful tips.
Not all dark chocolate is the same. Look for at least 70% cacao, the ingredient that is the source of the antioxidants. The higher the percentage of cacao, the better.
Eat chocolate in moderation, not more than between 1.5 and 3.5 ounces per day. Although dark chocolate is good for you, the best diet is a balanced diet, so make sure you are also eating plenty of fiber-rich fruits and vegetables.
Don’t eat chocolate at night; it provides a dose of caffeine that can interfere with proper sleep, which is essential to obtaining and maintaining good health.
Make sure to buy brands with good safety records. A 2022 Consumer Reports Study found that many top brands contain high levels of heavy metals. To read more about the study, click here.
Medical Research Demonstrating the Benefits of Dark Chocolate.
To maintain optimal health, our bodies need vitamins, minerals, and phytonutrients. Whole foods, like fruits, vegetables, whole grains, legumes, and nuts, are packed with these important compounds. They naturally help us boost our immune system, fight inflammation, and ward off chronic illness.
But as a physician and founder of the Kaplan Center for Integrative Medicine, I also explain to my patients that optimal nutrition can go one step further. Have you heard of food synergy? It’s an idea that has gained popularity in recent years and it maintains that certain components of different foods can work synergistically to bring greater nutritional benefit to our bodies.
For example, turmeric combined with black pepper (or more specifically piperine, a compound found in black pepper) increases the absorption of turmeric’s active ingredient, curcumin. Curcumin has powerful antioxidant and anti-inflammatory properties that help prevent free radical damage and calm the inflammatory process at the root of many chronic diseases. This is a great illustration of food synergy at work — in which the right combination of substances work together to increase nutritional value and bring greater benefits to your body.
Interested in adding this idea to your diet? You might not realize it, but many common snacks and meals you already eat put the concept of food synergy into practice. Here are a few key examples of these pairings, and why they work.
1. Bananas & Greek yogurt
Bananas contain inulin, a plant-based carbohydrate. Research shows that inulin, when added to yogurt, can increase the growth of yogurt’s healthy bacteria, thereby helping to regulate digestion even further and boost immunity.
If you already enjoy yogurt as part of your breakfast or as a snack, make sure to choose an unsweetened Greek variety, which contains more protein, and then add your own fresh bananas.
2. Spinach with garbanzo beans & red bell peppers
While heme iron (iron from meat, fish, and poultry) is well-absorbed, non-heme iron (found in grains, legumes, certain vegetables, and nuts) is less well-absorbed. Fortunately, research shows that vitamin C (ascorbic acid) assists in the absorption of non-heme iron — important for those who follow a plant-based diet.
A spinach and garbanzo bean salad (rich in non-heme iron) combined with fresh red bell peppers, a good source of ascorbic acid, makes a delicious and healthful meal, particularly for those who may be at a higher risk of iron deficiency.
Research suggests that vegetables, particularly colorful ones such as tomatoes, peppers, spinach, broccoli, and kale, should be eaten with healthy monounsaturated oils — such as olive oil — to increase your body’s absorption of carotenoids, a type of phytonutrient that has powerful antioxidant and anti-inflammatory properties.
Adding whole eggs or avocados, which contain healthy monounsaturated fats, to a salad will also help to boost the absorption of carotenoids.
This combination isn’t just delicious — it can also help improve cardiovascular health. Dark chocolate (70 percent cacao or more is best) is rich in catechins, and apples are a rich source of the flavonoid quercetin. When eaten together, research suggests that the catechins and quercetin work synergistically to inhibit platelet adhesion to collagen.
The Bottom Line:
Some foods were just meant to be eaten together! While these are great examples to keep in mind, the simplest way to put the concept of “food synergy” into practice is to eat a wide variety of whole foods. Doing so ensures that you receive the key nutrients your body needs to thrive.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
Do you…
feel tired most of the time or have an energy crash midday?
struggle with gas, bloating, abdominal pain, reflux, constipation, or diarrhea?
feel lost about what’s “healthy” to eat or if you should take supplements?
Or, if you’ve been diagnosed with or suspect you have a more serious nutritional problem like IBS, Crohn’s, Colitis, SIBO, or GERD, the Kaplan Center can help you.
When nutrition plays a role in a your medical problems – and this is often true – our goal is to investigate the root cause of your discomfort and not just treat the symptoms. We use an Integrative & Functional Nutrition (IFN) approach to to identify underlying imbalances or deficiencies that may be impacting your health.
If you’re ready to make a change and need help, please give us a call today.
If you want to eat for long-term health, lowering inflammation is crucial.
Inflammation in the body causes or contributes to many debilitating, chronic illnesses – including osteoarthritis, rheumatoid arthritis, heart disease, Alzheimer’s disease, Parkinson’s disease, and even cancer. That’s why, as a doctor and founder of the Kaplan Center for Integrative Medicine, I recommend my patients eat a diet focused on anti-inflammatory principles.
Recent research finds that eating this way not only helps protect against certain diseases, but it also slows the aging process by stabilizing blood sugar and increasing metabolism. Plus, although the goal is to optimize health, many people find they also lose weight by following an anti-inflammatory eating pattern.
Here, I’m sharing the 11 principles I recommend everyone incorporate into their diet for optimal health:
1. Consume at least 25 grams of fiber every day.
A fiber-rich diet helps reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods.
To get your fill of fiber, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).
2. Eat a minimum of nine servings of fruits and vegetables every day.
One “serving” is half a cup of a cooked fruit or vegetable or one cup of a raw leafy vegetable.
For an extra punch, add anti-inflammatory herbs and spices such as turmeric and ginger to your cooked fruits and vegetables to increase their antioxidant capacity.
3. Eat four servings of both alliums and crucifers every week.
Alliums include garlic, scallions, onions, and leeks, while crucifers refer to vegetables such as broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts.
Because of their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer.
If you like the taste, I recommend eating a clove of garlic a day!
4. Limit saturated fat to 10 percent of your daily calories.
By keeping saturated fat low (that’s about 20 grams per 2,000 calories), you’ll help reduce the risk of heart disease.
You should also limit red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compounds formed during cooking.
5. Consume foods rich in omega-3 fatty acids.
Research shows that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases and conditions that have a high inflammatory process at their root.
Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney, and soy. I also recommend taking a good-quality omega-3 supplement.
And of course, consume cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Speaking of which:
6. Eat fish at least three times a week.
Choose both low-fat fish such as sole and flounder and cold-water fish that contain healthy fats, like the ones mentioned above.
7. Use oils that contain healthy fats.
The body requires fat but choose the fats that provide you with benefits.
Virgin and extra-virgin olive oil and expeller-pressed canola are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.
8. Eat healthy snacks twice a day.
If you’re a snacker, aim for fruit, plain or unsweetened Greek-style yogurt (it contains more protein per serving), celery sticks, carrots, or nuts like pistachios, almonds, and walnuts.
9. Avoid processed foods and refined sugars.
This includes any food that contains high-fructose corn syrup or is high in sodium, both of which contribute to inflammation throughout the body.
In 2006, the FDA required food manufacturers to identify trans fats on nutrition labels, and for good reason – studies show that people who eat foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body.
A good rule of thumb is to always read labels and steer clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.” Vegetable shortenings, select kinds of margarine, crackers, and cookies are just a few examples of foods that might contain trans fats.
11. Sweeten meals with phytonutrient-rich fruits and flavor foods with spices.
Most fruits and vegetables are loaded with important phytonutrients. In order to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots.
And for flavoring savory meals, go for spices that are known for their anti-inflammatory properties, including cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.
Bon appétit!
First published on October 30, 2015; updated February 10, 2023.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
Do you often experience brain fog? It’s that feeling of mental fatigue that drains your energy, causes poor concentration, and prevents you from gathering your thoughts. I’m sure that many of you can relate to that. Actually, brain fog is a common trend in our modern society. It may occur as a symptom of an underlying illness, side-effects from medication, hidden allergies (e.g. gluten), lack of sleep, dehydration, and even over-eating (i.e. eating too many calories).
However, brain fog is not a medical diagnosis, but a set of subjective symptoms that people experience and describe as:
Poor concentration
Mental Confusion
Eye fatigue
Headache
Poor sleep
A decrease in intellectual productivity
The good news is that there are small tweaks that can be done nutritionally to help clear brain fog, boost energy, and increase productivity. The key is keeping your brain well-fed, nourished, and oxygenated.
1. Drink Up! Water is the way to go.
Water is vital to the proper functioning of human cells and our body systems; it accounts for 60% to 70% of total body weight in lean adults, and 45% to 55% in obese adults. Water plays a major role in brain function; approximately 75% of the processes that take place in the brain occur in the presence of water!
Drinking adequate amounts of water will help increase mental clarity and concentration, help prevent headaches, and help in the removal of toxins and cellular waste that accumulate in the blood and travel to the brain.
How much should you drink? A simple way to calculate your daily water requirement is by dividing your body weight in half and replacing pounds with ounces. So if you weigh 140 lbs., your water requirement is 70 oz. There are two other factors to keep in mind, and the first is physical activity; athletes and active people need more water than sedentary people. The second factor is the weather; during the hot summer months, you need to boost up your water intake even more.
2. Brain Fuel: Omega 3’s
Omega 3s are the most preferred “essential” nutrient to the brain and nervous system. They are called essential because our body does not make them, so we need to get them from our diet.
Among their infinite benefits, omega 3s lower inflammation, protect cell membranes, improve cognition and memory, and improve mood stability.
What to eat: The best sources of omega 3 are fatty fish (salmon, trout, cod liver, herring, mackerel, and sardines), shellfish (shrimp, oysters, clams, and scallops), or krill oil. You may also get omega 3s from plant-based foods, such as flaxseed, chia seeds, or walnuts, however, their conversion to the absorbable form, known as EPA and DHA, is very low – between 5% – 10%.
Flavonoids are plant-derived compounds that have antioxidant properties. They scavenge harmful toxic cellular wastes in the body called “free radicals.” Free radicals damage brain cells and DNA through a process called oxidation, which contributes to brain fog related symptoms.
Studies indicate that flavonoids found in certain fruits and veggies are able to improve memory and brain function, thereby helping to lower symptoms related to brain fog.
Fruits like grapes, pomegranates, strawberries, and blueberries have shown to improve many aspects of memory and learning, such as: rapid and slow memory acquisition, short-term working memory, long-term reference memory, and memory retention and retrieval.
What to eat: Lots of fruits and vegetables! Go for a rainbow of color.
4. Quercetin-rich foods
Quercetin is a flavonol (a subtype of flavonoids) found in plants and known for its antioxidant properties.
Unique to quercetin is its ability to block histamine release, the main trigger for allergies which can cause symptoms of brain fog.
What to eat: Foods that are rich in quercetin are: ancho peppers, red onions, dill weed, cranberries, and buckwheat.
5. Brain Treat: Dark Chocolate
In addition to being delicious, DARK chocolate is a superfood, which means it’s a highly potent antioxidant and brain booster. Cocoa flavonols, which are the active compounds in the cocoa powder found in chocolate, have been shown to increase blood flow to the brain, providing it with an abundant supply of nutrients and oxygen.
Studies have shown cocoa flavonols improve cognitive function and blood pressure control in older adults, improve concentration, and can help stabilize mood.
What to eat: When buying a chocolate bar, the darker the chocolate, the better (look for 70% or more cacao* content). You can also buy good quality, dark chocolate cocoa powder, but you’ll notice it can be bitter, so a great way of getting it in your diet is by adding it to your smoothies.
* Cocoa powder comes from raw cacao that has been roasted at high temperatures.
6. Happy Brain = Happy gut: Probiotic-rich foods
The human body carries over 100 trillion bacteria in the gut, outweighing the human body’s cells! These bacteria work synergistically with the body’s systems and contribute to the synthesis of vitamins and neurotransmitters (brain chemicals), and also help with food digestion.
The gut also hosts harmful bacteria, but in smaller amounts. These opportunistic species thrive on sugars, which can lead to overgrowth and create an imbalance in the microbiome. The connection between the brain and gut is bi-directional, which means if one consumes a high processed meal that is loaded with simple sugars, the brain will suffer from a lack of neurotransmitters and vital nutrients. This leads to brain fog symptoms and potentially other serious conditions. So basically, food choices and a clean diet are tremendous for brain health.
What to eat: Incorporating probiotic-rich food in your diet will help balance gut flora and get rid of harmful bacteria. These foods are Sauerkraut, kimchi, Kombucha (watch out for sugar content), and kefir. Supplementing with probiotics is another great way to get good bacteria into your diet.
This article was first seen in Dr. Kaplan’s column for MindBodyGreen on 4/17/2017.
References:
Boots, A. W., Haenen, G. M., & Bast, A. (2008). Health effects of quercetin: from antioxidant to nutraceutical. European Journal Of Pharmacology, 585(2-3), 325-337. doi:10.1016/j.ejphar.2008.03.008
Anand David, A. V., Arulmoli, R., & Parasuraman, S. (2016). Overviews of Biological Importance of Quercetin: A Bioactive Flavonoid. Pharmacognosy Reviews, 10(20), 84-89. doi:10.4103/0973-7847.194044
Linus Pauling Institute | Oregon State University | Micronutrient Information Center | Essential Fatty Acids
Nehlig, A. (2013) The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. Br J Clin Pharmacol. Mar; 75(3): 716–727.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2