Benefits of Hazelnuts (Filberts) for the Heart and Brain

It's not breaking news that tree nuts are some of the most nutrient-rich snacks you can choose to add to your diet, and in a world filled with overly fatty, preservative-filled, downright harmful snack options, nuts like hazelnuts are filling, delicious and nutritious. Sometimes called filbert nuts, hazelnuts are a particularly good option because these marble-sized superfoods pack a potent nutritional punch.

There is some reluctance to enjoy nuts due to fear over their fat and calories. But when enjoyed in proper serving sizes, nuts can provide filling protein, fiber, unsaturated fats, and many other important vitamins and minerals. Hazelnuts contain compounds that can battle heart disease and diabetes, boost brain function, and even help you lose weight.

Hazelnuts are a particularly versatile nut because of all of the different ways they can be used. They can be enjoyed raw, roasted, in a paste or as an ingredient in countless healthy dishes. They're commonly found in some of our guilty pleasures like Nutella (a hazelnut spread) and added to chocolate. Hazelnut flavoring is commonly used for coffee and pastries, as well as a topping and garnish for desserts and savory dishes.

But if you're looking to enjoy the roasted, earthy flavor of a hazelnut without the added sugars, there are many ways you can do that! Between hazelnut spreads, butters, oils, flour and more, there are a number of ways to get the delicious and nutritious elements of hazelnuts into your diet. And that's a good thing, because hazelnuts are one of the healthiest nuts.

What Are Hazelnuts?

Hazelnuts have been harvested from the Black Sea region of Turkey for at least 2,300 years. Turkey is still the world's primary hazelnut exporter. Today, they're also grown in the U.S. Pacific Northwest and many other parts of the world, and demand has grown substantially.

In ancient times, the hazelnut was used as a medicine and a tonic. It was mentioned in Chinese manuscripts that date back as far as 2838 B.C.

The hazelnut blooms and pollinates in the middle of the winter. After pollination, the flower stays dormant until June, when the nut begins to form. During the summer months, the nuts mature, changing from green to shades of hazel. Hazelnuts are typically harvested in late September or October after they fall to the ground.

Are they called filberts or hazelnuts? The answer is both! Filberts were the name given to the hazelnut and the tree in England when it was first introduced by French settlers.

It was named after St. Philibert, because his day (August 22) regularly coincided with ripening dates of the nuts. The English later changed the name to hazelnut, and in 1981, the Oregon Filbert Commission decided to promote the name as the production in the U.S. expanded.

Health Benefits

1. Promote Heart Health

Tree nuts are a well-known combatant in the fight against heart disease, and hazelnuts are no exception. There are a handful of vitamins and minerals found in hazelnuts that promote heart health. Aside from being a great source of fiber, they contain a large amount of monounsaturated fatty acids, which help to reduce LDL cholesterol (the bad kind) and increase HDL cholesterol (the good kind).

Studies conducted by the American Society for Nutrition and published in the European Journal of Nutrition showed that diets high in hazelnuts and other tree nuts resulted in lowered LDL cholesterol, reduced inflammation and improved blood lipids. The American Heart Association also recommends that, for optimum heart health, the majority of the daily fats that individuals should consume should be monounsaturated fats, which are the same found in hazelnuts.

Hazelnuts also contain a considerable amount of magnesium, which helps to regulate the balance of calcium and potassium and is crucial to blood pressure.

2. Help Manage Diabetes

When planning a diabetic diet plan, it's important to focus on choosing monounsaturated fats over trans fats or saturated fats. Hazelnuts are a great source of these good fats, and eating recommended portions of hazelnuts as a substitute is a great way to ensure you gain the benefits of good fats without worrying about gaining additional weight. 

In a 2015 study published in the American Journal of Clinical Nutrition, an interesting result occurred regarding how diabetics reacted when supplementing their daily diets with tree nuts. Like other studies, it was concluded that individuals introduced to heightened nut consumption in their diets experienced lowered cholesterol levels. The surprising variable was that higher nut doses provided a stronger effect on diabetics, doing more to lower blood lipids than for non-diabetics.

Diabetics with high cholesterol should consider adding hazelnuts and other tree nuts to their daily diets. Proven to improve glucose intolerance, hazelnuts' high levels of manganese are also helpful in the fight against diabetes when used as a diet supplement. Hazelnuts are also a great source of magnesium, which has been proven to decrease the risk for diabetes.

3. Filled with Antioxidants

Hazelnuts have many vitamins and minerals that are powerful antioxidants. Antioxidants wipe out damaging free radicals in the body and help prevent major disease and illness like cancer and heart disease. Hazelnuts are a great source of vitamin E, which helps to fight aging and disease by reducing inflammation.

One serving of hazelnuts can also provide almost an entire day's amount of manganese, which is not an antioxidant but is a huge contributor to enzymes that are. Hazelnuts also have the highest content of proanthocyanidins (PACs), a class of polyphenols that give foods like red wine and dark chocolate their astringent mouth feel compared to other nuts.

Studies have shown how PACs have a significantly higher level of antioxidant activity compared to others like vitamin C and vitamin E, which only work in certain environments.

They also are shown to fight aging and help stave off disease. PACs are also found in cranberries and known for their ability to treat urinary tract infections, which is why it's common to drink cranberry juice at the onset of a UTI. To get the most antioxidants from hazelnuts, it's best to consume them with the skins present.

4. Boost the Brain

Hazelnuts should be considered a brain-boosting powerhouse. They're full of elements that can improve brain and cognitive function and help prevent degenerative diseases later in life. Because of high levels of vitamin E, manganese, thiamine, folate, and fatty acids, a diet supplemented with hazelnuts can help keep your brain sharp and working at its best, making hazelnuts excellent brain foods.

Higher levels of vitamin E coincide with less cognitive decline as individuals age and can also have a major role in preventing and treating diseases of the mind like Alzheimer's, dementia and Parkinson's. Manganese has been proven to play a major role in the brain activity connected to cognitive function as well.

Thiamine is commonly referred to as the nerve vitamin and plays a role in nerve function throughout the body, which plays a key role in cognitive function. It's also why thiamine deficiency can be damaging to the brain. The high levels of fatty-acids and protein help the nervous system and also help to combat depression.

In a recent study published in Nutritional Neuroscience, hazelnuts were tested for their neuroprotective qualities. When provided as a dietary supplement, hazelnuts were able to improve healthy aging, improve memory and hinder anxiety.

Hazelnuts are also folate foods. Known for its importance for spine and brain development during pregnancy, folate also helps slow brain-related degenerative disorders in older adults.

5. Help Prevent Cancer

Thanks to hazelnuts' high number of antioxidants, they're important cancer-fighting foods. Vitamin E is the most notable as a cancer-prevention supplement. Studies have shown vitamin E's capabilities for decreasing risk for prostate, breast, colon and lung cancers, while also preventing the growth of mutations and tumors. Vitamin E has also shown possibilities of aiding in multi-drug resistance reversal and cancer treatments.

In other studies, manganese complexes were found to exhibit potential anti tumor activity. For example, research conducted by the School of Chemistry and Chemical Engineering at Jiangsu University in China and published in the Journal of Inorganic Biochemistry found that manganese complex could be a potential antitumor complex to target the mitochondria.

There's also growing evidence that thiamine may have anticancer properties, but more research is needed to confirm this belief.

6. Combat Obesity

Hazelnuts are great stimulants for healthy metabolism in the body. Individuals who consume high amounts of tree nuts show higher levels of weight loss due to a boost in metabolism.  Thiamine plays a major part in maintaining a healthy metabolism. It helps convert carbs into glucose, which is the source of energy that the body uses to operate. Thiamine also has a hand in producing new red blood cells, which are optimum in maintaining energy.

Evidence also suggests that manganese may be able to reduce weight in obese or overweight individuals, presumably because of its ability to improve digestive enzymes.

The protein, fiber and high fat composition of hazelnuts provide a heavier sensation of fullness, which prevents overeating and keeps you satisfied for longer. As we already discovered, hazelnuts are great sources of good fats, which places them in a category of healthy snacks and meal ingredients that can combat obesity.

7. Contribute to Healthy Skin and Hair

The robust amount of vitamin E in hazelnuts can contribute to maintaining healthy skin and hair by improving moisture and elasticity. Vitamin E's antioxidant capabilities can help prevent damage from UV rays or cigarette smoke, along with other things that can result in skin cancer or premature aging.

It also helps improve circulation and reduce inflammation. Vitamin E is has been shown to help treat scars, acne and wrinkles as well, thanks to its ability to regenerate skin cells.

Nutrition Facts

Although hazelnuts contain fats and have a higher calorie count than other healthy snacks, a reasonable serving size contains a number of vital nutrients that you can eat without fear of gaining weight.

One ounce (28 grams) of hazelnuts contain about:

176 calories
4.7 grams carbohydrates
4.2 grams protein
17 grams fat
2.7 grams fiber
1.7 milligrams manganese (86 percent DV)
0.5 milligram copper (24 percent DV)
4.2 milligrams vitamin E (21 percent DV)
0.2 milligram thiamine (12 percent DV)
45.6 milligrams magnesium (11 percent DV)
0.2 milligram vitamin B6 (8 percent DV)
31.6 micrograms folate (8 percent DV)
81.2 milligrams phosphorus (8 percent DV)
1.3 milligrams iron (7 percent DV)
4 micrograms vitamin K (5 percent DV)
190 milligrams potassium (5 percent DV)
0.7 milligram zinc (5 percent DV)
Hazelnuts also contain amounts of vitamin C, niacin and calcium.



Hazelnuts vs. Almonds

How do hazelnuts stack up with almonds nutrition, another popular and healthy type of nut? 

For starters, they both have high levels of vitamin E, and they're both heart-healthy snack options that can reduce the risk for many major illnesses and diseases like cancer, diabetes, obesity and heart disease.

Hazelnuts and almonds also are both great sources of many important vitamins and minerals, as well as protein and fiber, but there are a few differences as well. For instance:

Hazelnuts
Can help treat and prevent many degenerative illnesses of the mind like Parkinson's and Alzheimer's Highest amounts of PACs (important polyphenols with high levels of antioxidant capabilities) among nut varieties

Almonds
Regular almond consumption can help generate helpful gut bacteria to promote optimum digestive health Almonds can alkalize the digestive tract and can help nutrient absorption.



Interesting Facts

• The hazelnut is Oregon's official state nut.
• Hazelnut trees can produce nuts as long as 80 years.
• Farmers in the Midwest U.S. are working on developing cultivars of hazelnuts to further help the species fight disease and adjust to multiple climates.
• Hazelnut trees are very environmentally friendly, as they grow well among farming operations and can help stabilize sensitive soils.

Final Thoughts

• If you're looking for a healthy snack or delicious added ingredient, hazelnuts are a great option.
• While they do contain a good amount of fat, those fats are mostly healthy fats that actually can help promote weight loss instead of causing weight gain.
• In addition, as high-antioxidant foods, they have been shown to promote heart health, help manage diabetes, boost the brain, help prevent cancer, combat obesity, and contribute to healthy skin and hair.

Pistachio Nutrition Lowers Bad Cholesterol and Boosts Eye Health

Over the past few years, it's been almost impossible to go a day without hearing about pistachios. You've undoubtedly seen the marketing campaigns featuring celebrities for the tasty nuts. So why are people so - pardon the pun - nuts about pistachios? Probably because pistachio nutrition is more beneficial than many may believe.

Are pistachios healthy? Yes! Nutrient-dense pistachios reign supreme when it comes to those looking for healthy snacks for weight loss and weight control.

The majority of the fat found in pistachios (almost 90 percent) is healthy unsaturated fat, which has many positive healthy implications for the entire body. In fact, their healthy fat and nutrients have even been shown to lower LDL (bad) cholesterol, boost eye health and more.

What Are Pistachios?

What is a pistachio, exactly? It's a nut with a hard outer egg-shaped shell and a tasty kernel inside that's commonly loved as a snack food. Pistachio trees have grown in the Middle East for thousands of years and are considered a delicacy in the region.

If you've ever tasted a pistachio, you're probably not surprised. The flavor and satisfying mix of good fat, fiber and protein make pistachios a top pick for both taste and health.

The edible nut comes from the pistachio tree (Pistacia vera), native to western Asia and Asia Minor, where it's still found growing wild in numerous hot, dry locations like Lebanon, Palestine, Syria, Iran, Iraq, India, Southern Europe, and the desert countries of Asia and Africa. The pistachio we know (and most likely love) is the only edible species among the 11 species in the genus Pistacia.

Nutrition Facts

Pistachio nutrition is truly impressive. They're truly loaded with all kinds of nutrients, like vitamin B6, thiamine, potassium, copper, magnesium and iron, for starters. Pistachios also contain healthy monounsaturated and polyunsaturated fats but are free of trans fat and cholesterol.

A typical serving size of pistachios is one ounce or 49 kernels. When you consume 1 ounce of raw pistachios, you et the following healthy nutrients thanks to pistachio nutrition:

• 159 calories
• 7.7 grams carbohydrates
• 5.7 grams protein
• 12.9 grams fat
• 3 grams fiber
• 0.5 milligram vitamin B6 (25 percent DV)
• 0.3 milligram thiamine (20 percent DV)
• 0.4 milligram copper (20 percent DV)
• 291 milligrams potassium (8.3 percent DV)
• 34 milligrams magnesium (8.5 percent DV)
• 1.1 milligrams iron (6.1 percent DV)
• 0.6 milligram zinc (4 percent DV)
• 14 micrograms folate (3.5 percent DV)
• 30 milligrams calcium (3 percent DV)
• 146 international units vitamin A (2.9 percent DV)
• 1.6 milligrams vitamin C (2.7 percent DV)
• 0.8 milligram vitamin E (2.7 percent DV)
• 0.4 milligram niacin (2 percent DV)

Health Benefits

A source of beneficial vitamin B6, pistachios can help boost your energy levels, improve skin and eye health, and contribute to a healthy metabolism. Scientific evidence has shown that pistachio nutrition can have a markedly positive effect on the following:

1. Cholesterol and Heart Health

A pistachio study published in the American Journal of Clinical Nutrition confirmed the status of pistachios as cholesterol-lowering foods.

The researchers studied 28 adults whose LDL cholesterol levels were above the optimal range but were healthy otherwise. The experimental diets included a lower-fat control diet with no pistachios, a healthy diet with one serving of pistachios per day and a healthy diet with two servings of pistachios per day. All participants who ate pistachios lowered their LDL levels.

In the context of a heart-healthy diet, the study showed that adding as little as one serving of pistachios per day (10 percent of total energy) lowered LDL cholesterol by 9 percent while the larger daily dose (two servings) of pistachios was attributed to a 12 percent decrease in LDL.

High LDL is a major risk factor for coronary heart disease so by lowering your LDL level you can lower your risk of developing serious heart problems like coronary heart disease. Pistachios are also loaded with antioxidants, which are excellent for heart health.

2. Weight Control

Snacking on pistachios can help you to lose weight as well as maintain a healthy weight. By snacking on a serving between meals, the healthy fats, fiber and protein of pistachio nutrition can help you to fend up hunger between meals. Snacking on pistachios can also help you not begin your next meal feeling so ravenous because they help you achieve satiety.

Research from the UCLA School of Medicine showed that subjects who substituted pistachio nuts for food such as candy bars, dairy products, microwave popcorn, buttered popcorn and potato chips, with pistachios accounting for 20 percent of total calories for three weeks, did not gain any bodyweight, lowered their overall cholesterol and increased their good cholesterol.

3. Eye Health

Pistachios are the only nuts that contain a significant amount of the carotenoids known as lutein and zeaxanthin. Dietary carotenoids are believed to provide health benefits to the body by decreasing the risk of disease, particularly certain cancers and eye disease.

Lutein and zeaxanthin are the only carotenoids found in the retina and lens of the eye. The results of epidemiological studies suggest that diets rich in lutein and zeaxanthin may help slow the development of age-related macular degeneration and cataracts.

Carotenoids are best absorbed with fat in a meal or in the case of pistachio nutrition, good fat is already part of the package, making it easier for the body to absorb pistachio's lutein and zeaxanthin.



4. Sexual Function

Pistachios have been shown to have a positive effect on men's sexual vitality. A 2011 study conducted by the Department of 2nd Urology at Atatrk Teaching and Research Hospital in Turkey had subjects consume 100 grams of pistachio nuts at lunch every day for a period of three weeks, which was 20 percent of their daily caloric intake.

These subjects were all married men ranging in age from 38 to 59 who had erectile dysfunction (ED) for at least 12 months prior to the study. The men were instructed to maintain similar daily dietary intake, similar physical activity and other lifestyle habits so the only major change was the addition of pistachios to their diets.

The results of the study, published in the International Journal of Impotence Research, showed that these men with ED had a significant improvement in erectile function as well as improvement in their serum lipid levels.

One reason pistachio nuts likely help ED and work as a natural remedy for impotence is the fact that they're relatively high in the nonessential amino acid arginine, which appears to maintain flexible arteries and enhance blood flow by boosting nitric oxide, a compound that relaxes blood vessels.

5. Diabetes

A study published in 2015 and conducted at Pennsylvania State Universiy looked at the effects of daily pistachio consumption on the lipid/lipoprotein profile, blood sugar control, inflammation markers and circulation of adults with type 2 diabetes. Participants either consumed nutritionally adequate diets without pistachios or with pistachios as 20 percent of their daily caloric intake.

The results showed that although the pistachio diet didn't seem to affect glucose control, it did have a positive effect on total cholesterol, cholesterol ratios and triglycerides. Having diabetes puts you at increased risk for heart disease and stroke. For type 2 diabetics looking to improve their cardiometabolic risk factors, eating pistachios regularly as part of a healthy overall diet could help to ward off serious heart issues.

Interesting Facts

• The pistachio was first introduced to the U.S. by the USDA plant exploration service in 1890.
• The pistachio is a relative of the cashew, mango, poison ivy, poison oak, pepper tree and sumac.
• Pistachios grow best in areas that have long, hot, dry summers and moderate winters.
• A pistachio tree takes about 10 to 12 years to produce the first crop.
• Is there such a thing as red pistachios? No, naturally there is no such thing as a red pistachio.
• Pistachios used to be dyed red to cover shell imperfections and make the nuts more visible in snack machines. Thankfully today, pistachios are rarely dyed red or any other color.
• If you've eaten pistachios in their shells, then you're familiar with the common and frustrating situation of running into a pistachio or two with a closed shell. These are often quite impossible to open with human fingers. Unfortunately, this tightly closed shell is a sign that the nut inside is not fully ripe yet. Pistachios that are ready for consumption have an open shell.
• Pistachios are actually honored with their own day of the year! Every Feb. 26 is National Pistachio Day.

Risks and Side Effects

If you suffer from a tree nut allergy, then you most likely need to avoid pistachios. If you experience any symptoms of a nut allergy, you should discontinue consumption of pistachios and seek medical attention if needed.

Pistachio nuts naturally have very low levels of sodium, but roasted and salted pistachios contain a significant amount of sodium, which could increase blood pressure if you have issues with hypertension already or if you consume too many nuts.

While eating pistachios in small recommended amounts as part of an overall healthy diet can help with weight control, pistachios are not a low-calorie food so if you really overdo it on a regular basis, then pistachios could contribute to weight gain.

They also can contribute to gastrointestinal side issues if you react to a compound called fructans. Fructans are naturally found in many healthy foods and are not dangerous, but sometimes they can bother the digestive system and lead to bloating, diarrhea, constipation, flatulence and abdominal pain.

Final Thoughts

• A typical serving size of pistachios is one ounce or 49 kernels.
• It's best to buy pistachios unsalted in their shells.
• Pistachio nutrition is very impressive with high levels of vitamins, minerals and antioxidants.
• Pistachios are especially high in vitamin B6, thiamine and copper.
• They make a healthy and delicious snack by themselves but can also be added to many healthy recipes.
• Pistachio nutrition can help improve your cholesterol, waistline, eye health and sexual function.
• Pistachios are a smart nut choice for people with diabetes.
With protein, healthy fat and fiber, a pistachio makes for a very satisfying snack for people of all ages!

9 Awesome Health Benefits of Dark Chocolate

The average American consumes roughly 12 pounds of chocolate each year, and over $75 billion is spent annually worldwide on chocolate. With this much chocolate eating going on, it's essential to make smarter choices about what kinds you consume so that you can enjoy your favorite treats guilt-free and take advantage of all the health benefits of dark chocolate.

Although some types of chocolate are brimming with important antioxidants and polyphenols, it's important to note that not all chocolate is created equal. The potential health benefits of processed, highly sweetened chocolate are slim to none, but the health benefits of dark chocolate are numerous and quite impressive.

So is dark chocolate healthy? Here's what you need to know about this sweet treat and how you can enjoy it as part of a healthy diet.

Benefits of Dark Chocolate

1. Protection from Disease-Causing Free Radicals

One of the best benefits of dark chocolate is its ability to fight free radicals. Free radicals are harmful compounds created by cellular processes in the body that can contribute to inflammation and chronic disease.

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

Dark chocolate is loaded with antioxidants, including flavonoids and polyphenols. The cocoa, in particular, has actually been shown to have a high content of polyphenols and flavonoids that is even greater than wine and tea.

Therefore, the higher the cacao/cocoa percentage of your next chocolate bar, the more awesome antioxidants you'll consume.

2. Potential Cancer Prevention

It may be hard to believe, but that tasty chocolate you eat and love may also help you ward off cancer. That's right - one of the benefits of dark chocolate is its potential as a cancer-fighting food.

Research shows that the flavonoids and antioxidants found in chocolate may be especially beneficial against colon cancer. For instance, one animal model found dark chocolate was able to effectively reduce the growth and spread of colon cancer cells in rats.

Another review noted that it could potentially help protect against colorectal cancer due to its ability to decrease oxidative stress, reduce inflammation and block the growth of cancer cells.

3. Improved Heart Health

Flavanols are the main type of flavonoid found in chocolate. According to Cleveland Clinic, research has shown that flavanols have a very positive effect on heart health by reducing blood pressure and improving blood flow to the heart as well as the brain.

These flavanols can also help prevent blood platelets from clotting, which could reduce the risk of stroke.

A study published in International Journal of Cardiology had subjects consume either a daily dose of flavonoid-rich dark chocolate or non-flavonoid white chocolate for two weeks. The results showed that flavonoid-rich chocolate intake significantly improved circulation in adults whereas the white chocolate had no positive impact on health.

Another study published in 2015 followed the health of over 20,000 people for 11 years and concluded that higher chocolate intake was associated with a lower risk of heart problems. In fact, among subjects who consumed the most chocolate, 12 percent developed or died of cardiovascular disease during the study compared to 17.4 percent of those who didn't eat chocolate.

4. Good for Overall Cholesterol Profile

The cocoa butter found in chocolate is rich in healthy fats and polyphenols, which are beneficial compounds that act as antioxidants in the body.

A 2009 study published in Southern Medical Journal looked at the effects of chocolate on 28 healthy subjects and found that just one week of dark chocolate consumption improved lipid profiles, decreased platelet reactivity and reduced inflammation.

Another review of 10 studies showed that consuming flavonol-rich chocolate was effective at reducing levels of total and bad LDL cholesterol, both of which are major risk factors for heart disease.

5. Better Cognitive Function

Some research suggests that flavonol-rich dark chocolate could increase blood flow to the brain, which could potentially aid in the treatment of cognitive conditions like Alzheimer's disease and Parkinson's.

 

Not only that, but a 2009 study published in the Journal of Nutrition noted that consumption of flavonoid-rich foods - such as chocolate, wine and tea — was linked to better brain function and improved cognitive performance.

6. Improves Blood Pressure

Several studies show that adding chocolate to your diet can reduce blood pressure levels, which could help protect against conditions like heart disease and stroke.

For example, in one 2015 study, consuming 25 grams of dark chocolate was effective at lowering blood pressure in those with type 2 diabetes and hypertension. Not only that, but it was also able to significantly decrease fasting blood sugar levels as well compared to a control group.

7. Antioxidant-Rich Superfood

In a study published in Chemistry Central Journal, the total flavanol and polyphenol content as well as antioxidant activity content of chocolate and cocoa powder were compared to super fruits like acai, cranberry, blueberry and pomegranate.

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

It was also revealed that the antioxidant capacity of dark chocolate was higher than all of the super fruit juices, except pomegranate. Plus, the total polyphenol content per serving was also highest for chocolate (about 1,000 milligrams per serving), which was significantly higher than all of the fruit juices except pomegranate juice.

8. Potential Vision Booster

Although more research is needed, one June 2018 human clinical trial observed that contrast sensitivity and visual acuity of 30 participants improved after consuming dark chocolate versus milk chocolate, meaning that it could potentially help boost vision. However, more studies are needed to evaluate how chocolate and its components could impact vision long term.

9. Protects Skin Health

One of the top dark chocolate benefits for skin is attributed to its flavonol content and its ability to protect against sun damage. In fact, a study out of London found that eating flavonol-rich chocolate could help prevent damage caused by ultraviolet light.

Meanwhile, other research indicates that regular consumption of chocolate may also reduce skin roughness, enhance hydration and improve blood flow to the skin.

Nutrition Facts

So is dark chocolate good for you? You wouldn't think any candy bar could ever be nutritious, but dark chocolate nutrition is actually quite impressive, especially when it comes to fiber, iron, magnesium, manganese and copper.

Benefits of dark chocolate abound thanks to all this goodness.
Just an ounce of dark chocolate with 70 percent to 85 percent cocoa solids contains the following nutrients:

168 calories
12.8 grams carbohydrates
2.2 grams protein
12 grams fat
3.1 grams fiber
0.5 milligram 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 milligram zinc (6 percent DV)
2 micrograms vitamin K (3 percent DV)
1.9 micrograms selenium (3 percent DV)
20.4 milligrams calcium (2 percent DV)



Risks and Side Effects

Despite the many dark chocolate health benefits, there are several side effects to consider as well. In particular, chocolate has been linked to side effects like:

acne
weight gain
bloating
headaches
gas
sleep disturbances
mood changes
cavities
constipation
nervousness
Additionally, many people wonder: Is dark chocolate vegan? It depends.

Whether you're avoiding dairy for personal or health reasons, it's important to be extra careful about label reading to ensure that you get 100 percent dark chocolate. Milk is legally permitted to be put into dark chocolate, but since it's one of the eight major food allergens, U.S. laws do require chocolate makers to list milk as an ingredient.

According to the FDA, chocolates are one of the most common sources of undeclared milk linked to consumer reactions. In addition, recent testing by the FDA found that you can't always tell if a chocolate has milk just by reading the ingredient list.

Many manufacturers make their dark chocolate on the same equipment that they use for milk chocolate production, which increases the risk of cross-contamination. If you're concerned about milk possibly being in your chocolate, it's best to contact the manufacturer prior to consumption.

Another possible allergen to watch out for in chocolate (even organic brands) is soy lecithin, which is commonly added as an emulsifying agent. Soy lecithin does contain trace amounts of soy proteins, which have been shown to include soy allergens.

However, soy lecithin does not appear to contain sufficient soy protein residues to induce allergic reactions in the majority of soy-allergic consumers.

Chocolate is not a low-calorie or low-fat food so these are some 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 a little piece.

If you have pets, make sure they don't get into your chocolate stash, since chocolate in all forms is poisonous to both cats and dogs.

Conclusion

Is dark chocolate good for you? 

Monk Fruit: Nature's Best Sweetener?

With sugar intake at an all-time high, finding healthier, sweet alternatives has been a priority for many people. The problem is, sugar substitutes and artificial sweeteners tend to be filled with other harmful chemicals and ingredients, and some even contain calories and affect blood sugar levels, despite what many people believe. Enter monk fruit.

Monk fruit sweetener has been celebrated as a revolutionary way to sweeten foods and drinks without the harmful effects of traditional sugar and certain sugar substitutes.

What are the health benefits of monk fruit? It contains compounds that, when extracted, are an estimated 200-300 times sweeter than regular cane sugar but with no calories and no effect on blood sugar.

Sound too good to be true? It's not!

This fruit has been used as a sweetener for centuries, and after many years of only being available overseas, it's recently become easier to find in grocery stores in the U.S. and elsewhere.

What Is Monk Fruit?

Monk fruit (species name Momordica grosvenori) is also called luo han guo. This small, green fruit is a member of the Cucurbitaceae (gourd) plant family.

It was was named after monks that harvested the fruit in southern Chinese mountains as early as the 13th century.

Rarely found in the wild, monk fruits were originally grown in regions including the Guangxi and Guangdong Mountains in China. The Chinese government has actually a ban on monk fruit and its genetic material, stopping it from leaving the country.

Therefore the fruit must be grown and manufactured in China. This, combined with the complicated process of extraction, makes monk fruit products expensive to create.

Is monk fruit good for you? It has long been regarded as the longevity fruit thanks to its high antioxidant levels and anti-inflammatory effects.

Throughout history, it was used medicinally as an expectorant, cough remedy, treatment for constipation and as a remedy for clearing heat/fevers from the body.

Today, experts consider sweet extracts of natural plants, such as stevia and monk fruit, to be attractive alternatives to sugar.

A 2019 report published in the International Journal of Vitamin and Mineral Research Consumption explains:

Unfortunately substituting sugar with the currently available artificial sweeteners does not appear to have favorable clinical effects. Given the health-related concerns with the currently available sweeteners such as increased risk of obesity and type 2 diabetes there is renewed interest in identifying a safe and palatable sweetener.

Nutrition Facts

Monk fruit sweeteners come in several forms: liquid extract, powder and granules (like cane sugar).

Monk fruit, technically speaking, contains a very small amount of calories and carbohydrates, just like other fruits and vegetables. However, it's not commonly consumed fresh (since the fruit begins to taste rotten quickly after harvesting), and when dried its sugars break down.

When eaten fresh, monk fruit has about 25 percent to 38 percent carbohydrates, as well as some vitamin C.

Because of its short shelf life after being harvested, the only way to enjoy fresh monk fruit is to visit the Asian regions. This is why it's often dried and processed.

After drying, the trace amounts of fructose, glucose and other components are considered insignificant, so it's typically counted as a zero-calorie food.

What does monk fruit taste like, and why is it so sweet?

Many users of monk fruit sweeteners say the taste is pleasant and that there's little to no bitter aftertaste, unlike some other sugar substitutes.

It's not sweet due to natural sugars like most fruits. It contains powerful antioxidants called mogrosides, which are metabolized differently by the body than natural sugars. That's why, despite their very sweet taste, these fruits virtually contain no calories and have no effect on blood sugar.

Mogrosides provide varying levels of sweetness — the type known as mogrosides-V being the highest and also the one associated with the most health benefits. Some products produced with monk fruit may be intensely sweet but can be cut down and used in moderation.

Benefits

1. Contains Antioxidants that Fight Free Radicals

Monk fruit's mogrosides, the compounds that give it its intense sweetness, are also powerful antioxidants. Oxidative stress plays a part in many diseases and disorders, and choosing high-antioxidant foods is the key to reducing free radical damage in the body.

Studies have shown that mogrosides significantly inhibited reactive oxygen species and DNA oxidative damage. The fact that the same monk fruit ingredients that provide antioxidants also provide a no-calorie sweetener makes it nothing less than a superfood.

2. May Help Lower Risk of Obesity and Diabetes

It's estimated Americans consume 130 pounds of sugar per year, as opposed to our ancestors in the early 1800s who averaged about 10 pounds. This surge in sugar intake has ballooned obesity rates, as well as cases of diabetes.

A 2017 study published in the International Journal of Obesity states, Substituting sweeteners with non-nutritive sweeteners (NNS) may aid in glycaemic control and body weight management. In this study, non-nutritive sweeteners included aspartame, monk fruit and stevia, which were found to contribute substantially less to total daily energy intake, postprandial glucose and insulin release compared with sucrose-sweetened beverages.

Monk fruit may improve insulin response and does not affect blood sugar levels the way natural sugars do, according to research studies. This means it can provide the sweet flavor we strongly crave without the damaging side effects.

Research indicates that using monk fruit sweetener may help those already suffering from obesity and diabetes from furthering their condition. Another benefit compared to other sweeteners is that the sweetener is extracted from non-GMO fruit, unlike table sugar and high fructose corn syrup.

3. Has Anti-Inflammatory Effects

Ancient Chinese usage of this fruit included drinking tea made from the boiled fruit to cool the body from ailments, including fever and heat stroke. It was also used to soothe a sore throat.

This method works because of monk fruit's mogrosides, which have natural anti-inflammatory effects.

4. May Help Fight Development of Cancer

There's evidence suggesting that the seeds and extract taken from this fruit have anti-carcinogenic effects. Monk fruit extract has displayed an ability to inhibit skin and breast tumor growth and to provide proteins that have anticancer abilities.

There is irony in the fact that other sweeteners are shown to increase the risk of cancer, while monk fruit sweetener seems to have the power to reduce it.



5. May Help Combat Infections

When treating bacterial infections, antibiotics are widely overused. Natural antimicrobial agents are much better options to fight off infections to slow the ongoing surge of antibiotic resistance.

Monk fruit has shown the ability to inhibit the growth of certain bacteria, specifically oral bacteria that cause tooth decay and periodontal disease.

These studies also show the fruit's ability to fight some forms of candida symptoms and overgrowth, like oral thrush, which when left untreated can affect many other body systems.

6. Fights Fatigue

In a study on mice, monk fruit extracts were successful in decreasing fatigue in exercising mice. The study was able to reproduce the results and prove that mice given the extract had extended exercise times.

This study provides evidence as to why monk fruit has long been referred to as the longevity fruit.

7. Appropriate for Diabetic and Low-Glycemic Diets

This fruit was used as an antidiabetic by the Chinese for centuries. Aside from being a proven antihyperglycemic (which helps bring down the blood glucose levels in the body), animal studies have also shown targeted antioxidant abilities toward pancreatic cells, allowing better insulin secretion in the body.

The antidiabetic abilities of the monk fruit are associated with its high levels of mogrosides. Better insulin secretion is a major part of improving diabetic patients health, and monk fruit has even shown in animal studies to potentially reduce kidney damage and other diabetes-related issues.

As a sweetener with a low glycemic index, it's also a way for those struggling with diabetes to be able to enjoy a sweet flavor without the concern of affecting or worsening their diabetic condition. For this same reason, monk fruit is a good choice for people following the keto diet or other low-carb diets.

8. Works as a Natural Antihistamine

Monk fruit extract, when used repeatedly, has shown an ability to fight allergic reactions as well.

In a study with mice, monk fruit was administered repeatedly to mice exhibiting nasal rubbing and scratching due to histamines. The study showed that both the [lo han kuo] extract and glycoside inhibited the histamine release in the test subjects.

Downsides, Risks and Side Effects

What are the side effects of monk fruit? It's generally considered to be very safe, since there have been very few reported side effects or negative reactions.

It appears to be safe for adults, children and pregnant/nursing women to consume, based on available research and the fact that it's been consumed for centuries in Asia.

Unlike some other sweeteners, it's unlikely to cause diarrhea or bloating when consumed in moderate amounts.

As a sugar substitute it was approved for use by the FDA in 2010 and is considered generally safe for consumption. That said, its approval was pretty recent, so there are no long-term studies available to test monk fruit side effects over time, meaning it's best to exercise care when consuming it in large amounts.

Monk Fruit vs. Stevia

In the United States, the FDA allows any food/beverage that has less than 5 calories per serving to be labeled as calorie-free or zero calorie. Both monk fruit and stevia sweeteners fall into this category.

This makes both products good options if you're watching your weight or blood sugar levels.

Stevia rebaudiana (Bertoni), a plant that's native to South America, is grown to produce stevia extract, another popular sweetener and sugar sub.

Stevia is considered a high intensity sweetener, since steviol glycosides that are extracted from the stevia plant are around 200-400 times sweeter than cane sugar. A specific glycoside found in stevia plants called rebaudioside A (Reb A) is used in most commercially available product.

In extract/powder form, stevia doesn't impact blood sugar levels and is generally recognized as safe (GRAS) by the FDA. However, at this time the FDA still hasn't given whole leaf stevia an official GRAS label since more research is required.

Both monk fruit and stevia are heat-stable, meaning you cook and bake with them up to about 400 degrees Fahrenheit without altering their taste. Some people find that stevia has a bit of an after taste and doesn't mimic the taste of cane sugar as closely as monk fruit does.

Final Thoughts

• What is monk fruit? It's a sugar substitute that contains compounds that taste very sweet when extracted.
• These compounds are 300-400 times sweeter than sugar but have no calories and no effect on blood sugar.
• This fruit also supplies powerful antioxidants called mogrosides, which are metabolized differently by the body than natural sugars.
• Monk fruit benefits may include fighting free radicals, lowering risk of obesity and diabetes, acting an an anti-inflammatory and coolant, helping to treat and prevent cancer, combating infections, fighting fatigue, and working as a natural antihistamine.

Burdock Root Detoxes Blood, Lymph System and Skin

What if I told you that a certain plant's roots could detoxify your blood, lymphatic system and skin? Would you be interested? Then you should know about burdock root.

Burdock root has been valued across continents for thousands of years for its ability to purify blood and cool internal heat. Internally and externally, it has potent anti-inflammatory and antibacterial effects on the human body. Recent studies also show that burdock contains phenolic acids, quercetin and luteolin, which are all powerful, health-promoting antioxidants.

Similar to dandelion tea, you can make burdock root tea, and it can also be found in supplement form or be eaten as a vegetable. What does it taste like? Burdock has a pleasantly crunchy texture and an earthy, sweet flavor that's similar to lotus root or celeriac. Read on to find out just how awesome burdock root truly is, including the medicinal uses of burdock in treating serious chronic diseases like cancer and diabetes!

What Is Burdock Root?

Burdock root (genus Arctium) is a genus of biennial plants in the Asteraceae (daisy) family that's native to Northern Asia and Europe, but it's now found throughout the U.S., where it grows as a weed. In Japan, it's often called gobo root and is cultivated as a vegetable.

Burdock has large, heart-shaped leaves and bright pink-red to purple thistle-like flowers. It also has burrs that can stick to clothing or animal fur. The deep roots of the burdock plant are brownish-green or nearly black on the outside.

Burdock root is a slender, brown-skinned root vegetable that typically grows to be more than two feet in length. It consists primarily of carbohydrates, volatile oils, plant sterols, tannins and fatty oils.

Burdock root has been used for thousands of years in Asia and Europe — and more recently in North America. In Japan, it's a largely consumed vegetable, typically eaten fresh or cooked, and the young leaves can also be cooked like any other vegetable.

In Traditional Chinese Medicine, burdock fruit has been used continually for thousands of years. It's typically associated with the lung and stomach meridians, is known to cool internal heat, and is commonly used for supporting skin health. In European folk medicine, an infusion of the seeds was often employed as a diuretic, enhancing health by supporting the processes of digestion and elimination.

Health Benefits

The benefits of burdock root are wide-ranging and sure to impress. Here are some of the top ways it can seriously improve your health.

1. Blood Purifier

In traditional herbal texts, burdock root is described as a blood purifier or alterative and was believed to clear the bloodstream of toxins.

Burdock root has active ingredients that have been found to detoxify heavy metals from the blood, improving organ health and the health of the whole body. It also promotes blood circulation to the skin surface, which improves skin health.

2. Lymphatic System Strengthener

Essentially, the lymphatic system is the the body's inner drainage system, a network of blood vessels and lymph nodes that carry fluids from tissues around the body into the blood and vice versa. If you can make your lymphatic system stronger, then you can help your body ward off all kinds of disease and serious health issues.

Burdock root helps induce lymphatic drainage and detoxification. As a natural blood cleanser, it has a wonderful effect on the lymphatic system.

3. Natural Diuretic

Diuretics stimulate the kidneys and help the body get rid of excess fluid, mainly water and sodium. Burdock root is a natural diuretic so through burdock consumption, you can naturally and easily help your body to eliminate excess water by increasing urine output. By elevating the rate of urination, burdock root can help to remove waste from the blood and body.

If you have issues with fluid retention, you should ask your doctor about trying burdock root before resorting to prescription products.

4. Skin Healer

Topical products containing burdock root have offered relief from pesky skin issues for ages. From acne to eczema to psoriasis, burdock root is known to calm and heal these common skin issues. Consumption of burdock has also helped many people with skin issues through its blood-cleansing and internal cooling abilities.

Scientific studies have even shown that burdock extract can even improve the clinical signs of aging skin! One 2008 study showed that topical treatment with a natural burdock extract significantly improved the metabolism of the dermal extracellular matrix and led to a visible wrinkle reduction.

For good reason, we're likely to see burdock root being used more and more in skin care products, especially for mature and dry skin.

5. Defend Against Diabetes

Burdock root contains inulin, a soluble and prebiotic fiber that helps improve digestion and lower blood sugar, making it an excellent choice for people trying to naturally manage their blood sugar. In Europe, the fresh root is used for lowering blood sugar, its inulin content making it particularly suitable for diabetes.

Animal studies have also shown burdock root's ability to decrease the severity of diabetic complications, especially diabetic retinopathy.



6. Combat Cancer

European physicians of the Middle Ages and later used burdock to treat cancerous tumors (as well as skin conditions, venereal disease, and bladder and kidney problems). Many herbalists today say burdock root can stop cancer cells from metastasizing, making it a potential natural cancer treatment. In fact, animal studies of mammary, colon and pancreatic cancer have shown promise for burdock's ability to fight against cancer.

One big reason burdock shows promise for naturally fighting cancer is the fact that it contains arctigenin. Arctigenin is a lignan found in certain plants of the Asteraceae family, including greater burdock (Arctium lappa), which has been shown to combat cancer cells by selectively stopping the proliferation of cancer cells and by inhibiting the cancer cells production of particular proteins (NPAT proteins), hence crippling cancer's ability to reproduce.

Another study found that arctigenin was a cancer-specific phytochemical that killed human lung cancer cells, human liver cancer cells and human stomach cancer cells.  Studies like this are proving what many have believed for years - that burdock root is a seriously effective natural cancer fighter!

7. Improves Arthritis

Burdock root is known for its powerful anti-inflammatory abilities, and it can be in important part of an arthritis diet. A study published in the International Journal of Rheumatic Diseases showed that burdock root tea improves inflammatory status and oxidative stress in patients with knee osteoarthritis, also known as degenerative joint disease.

Subjects were given three cups of burdock root tea per day for forty two days and were then assessed for inflammatory markers, such as high-sensitivity C-reactive protein. The results showed that burdock root tea can significantly help people suffering from osteoarthritis by lowering inflammatory markers. 

8. Helps Treat an Enlarged Spleen

If you suffer from an enlarged spleen, burdock root can help. The spleen is a vital guardian organ that we rely on to keep the body free from infections, viruses and all kinds of dangerous pathogens. An enlarged spleen is a clear warning sign that the immune system is fighting hard to remove threats from the body but failing to do so because it can't keep up with high demand.

Your spleen is in constant contact with your blood so as burdock root cleanses your blood, it also cleanses and protects the spleen. It can help the spleen because it improves blood quality as well as liver health, circulation and fights inflammation. Improving those four factors has a direct positive effect on spleen health so you definitely want to include burdock in your spleen-healing lineup. 

9. Fight Tonsillitis

Burdock root can help get rid of painful tonsillitis. Acute tonsillitis is a type of inflammatory virus that causes tissues within the tonsils to become infected with harmful bacteria.

Burdock root is helpful to tonsillitis because it increases wound healing, decreases inflammation, and helps to relieve coughs, sore throats and pain.

Burdock Root vs. Dandelion Root

How exactly does burdock compare to dandelion root? Both are members of the Asteraceae plant family and have been used in their entirety for traditional as well modern medicine for years.

Both burdock root and dandelion are excellent for diabetes and skin conditions. They're also natural diuretics that are loaded with antioxidants. Dandelion is specifically excellent at cleansing the liver and protecting the bones while burdock is an amazing blood cleanser, which also makes it very helpful to liver health.

Burdock is also helpful for bones, particularly osteoarthritis. Dandelion is high in fiber as well as vitamins A, C and K, while burdock is equally high in fiber as well as vitamin B6, potassium and magnesium.

Nutrition Facts

Nutritionally speaking, one cup of burdock root contains about:

85 calories
20.5 grams carbohydrates
1.8 grams protein
0.2 gram fat
3.9 grams dietary fiber
0.3 milligram vitamin B6 (14 percent DV)
0.3 milligram manganese (14 percent DV)
44.8 milligrams magnesium (11 percent DV)
363 milligrams potassium (10 percent DV)
27.1 micrograms folate (7 percent DV)
3.5 milligrams vitamin C (6 percent DV)
60.2 milligrams phosphorus (6 percent DV)
48.4 milligrams calcium (5 percent DV)
0.9 milligram iron (5 percent DV)
0.1 milligram copper (5 percent DV)

Interesting Facts

Would you believe that the inspiration for Velcro actually came from the burdock burr? In 1941, the inventor, a Swiss engineer named Georges de Mestral, went for a walk in the woods and wondered if the burrs that clung to his trousers and dog could be turned into something useful.

After nearly eight years of research, de Mestral successfully reproduced the natural attachment with two strips of fabric, one with thousands of tiny hooks and another with thousands of tiny loops. He named his invention Velcro and formally patented it in 1955.

Burdock root has been used for centuries as a medicinal herb used to promote healthy hair, relieve scalp irritation and improve scalp condition. In Europe, burdock root oil, also known as bur oil, is commonly used as a scalp treatment to help prevent hair loss and get rid of dandruff. The thought is that all of those nutrients that help your skin, blood and organs could also improve your hair and scalp health.

Risks and Side Effects

Burdock root is considered safe when consumed as a food, which is done regularly in Asian countries. However, pregnant and nursing women should avoid burdock root, as it may cause damage to the fetus.

If you're dehydrated, you should not take burdock because the herb's diuretic effects could make dehydration worse. Additionally, if you're sensitive to the Asteraceae/Compositae plant family, which includes ragweed, chrysanthemums, marigolds and daisies, you could possibly experience an allergic reaction to using burdock internally or externally, including dermatitis.

Since the roots of burdock closely resemble those of belladonna or deadly nightshade (Atropa belladonna), there is a risk that burdock preparations may be contaminated with these potentially dangerous herbs. For this reason, you should always purchase burdock root products from established and well-respected companies.

There are no known scientific reports of interactions between burdock and conventional medications. However, you should talk to your doctor before taking burdock if you take diuretics (burdock could make the effect of water pills stronger), diabetes medications (burdock might lower blood sugar, causing hypoglycemia) or blood-thinning medications (burdock can slow blood clotting and, when taken with blood-thinning medications, may increase the risk of bruising and bleeding).

If you're going to undergo any type of surgery, stop taking burdock root at least two weeks before your surgery date. Burdock might increase the risk of bleeding during and after surgery.

There are no known scientific reports on the pediatric use of burdock, so you should only give burdock to children under the supervision of a doctor.

Final Thoughts

The burdock plant definitely produces a root that is not only tasty (hopefully you agree), but incredibly beneficial when it comes to so many functions of the body as well as many very serious health issues. Whether you're looking to maintain your health or greatly improve it, I would give burdock root a try if you haven't already. Here's a reminder why:

Burdock root is a blood purifier, lymphatic system strengthener, natural diuretic and skin healer. It also defends against diabetes, combats cancer, improves arthritis, helps treat an enlarged spleen and fights tonsillitis.

Dandelion and burdock have many similarities, including coming from the same plant family, treating diabetes and improving skin health. In addition, dandelion is specifically excellent at cleansing the liver and protecting the bones while burdock is an amazing blood cleanser, which also makes it very helpful to liver health.

You can eat burdock root raw, cook it, make burdock root tea or consume it in supplement form. Burdock supplements include burdock root oil, dried burdock root powder, burdock root tincture and capsules.

Is Coffee Bad for You? Coffee Nutrition Facts vs. Fiction

Hundreds of millions of people drink coffee on a nearly daily basis, and coffee drinkers commonly ask, Is coffee good for you? The answer, unsurprisingly, is yes and no. However, the potential benefits of coffee have been extensively studied in recent years as researchers continue to try to understand what coffee can do to your body.

According to the National Coffee Association, more than 50 percent of all U.S. adults drink coffee every single day. Worldwide, coffee is the second most consumed beverage to water in many nations, and it's the leading contributor of caffeine to the average person's diet.

There's still a lot of disagreement about whether or not coffee is good or bad for you. Coffee seems to be a double-edged sword: While it can make you feel more alert, productive and motivated, for some people it has the opposite effect - leaving them feeling anxious, jittery and unable to focus.

Not only is coffee high in caffeine, but it's also rich in antioxidants and contains a small amounts of several micronutrients that your body needs as well. However, it's also been linked to many different side effects, and health experts often advise that certain groups of people limit their intake to avoid adverse effects on health.

So is coffee healthy? And should your drink coffee or choose other alternatives instead? Here's what you need to know.

Recent Studies

In July 2017, a pair of large studies published in the Annals of Medicine actually found drinking coffee seems to promote longevity. Looking at roughly 700,000 people from different racial backgrounds, cultural and ethnic backgrounds, drinking more coffee was linked to a lower risk of death.

The first study looked at non-white populations and found drinking two to four cups of coffee translated into an 18 percent lower risk of death during the study period compared to non-coffee drinkers. Drinking more coffee appeared to lower the chances of dying from cancer, heart disease, stroke, kidney disease, diabetes or chronic lower respiratory disease.

The second study looked at people living in 10 European countries, finding that the top coffee drinkers were 25 percent less likely to die during the 16-year-study compared to the non-coffee drinkers.

But this isn't the first time coffee nutrition benefits surfaced in the literature. Previously, researcher Miriam Nelson, a professor in the School of Nutrition Science and Policy at Tufts University, said:

We looked at all the science … we have found no negative, adverse effects on health when you drink up to three to five cups a day. In fact, there is a decreased risk of cardiovascular disease, type 2 diabetes, Parkinson's disease and a couple of cancers, including breast and prostate cancer. 

Nutrition Facts

The two most commonly grown types of coffee are arabica and robusta. While not a big contributor of vitamins and minerals to your diet, coffee is a much better choice than energy drinks, soda, and sweetened teas or juices. It contains no sugar or carbs and virtually no calories, so it fits into nearly all diets, including the vegan, Paleo and ketogenic diet.

One eight-ounce cup of regular coffee nutrition contains about:

• 2.4 calories
• 0.3 gram protein
• 0.2 milligrams riboflavin (11 percent DV)
• 0.6 milligram pantothenic acid (6 percent DV)
• 116 milligrams potassium (3 percent DV)
• 0.1 milligram manganese (3 percent DV)
• 7.1 milligrams magnesium (2 percent DV)
• 0.5 milligram niacin (2 percent DV)

How much caffeine in coffee is there? The level can vary quite a bit depending on factors like the type of bean, manufacturer and method used for making the coffee. For example, a standard cup from Starbucks is known to contain a much higher coffee caffeine amount than the average medium-roast coffee you'd make at home.

According to the USDA, an average eight-ounce cup of brewed coffee from ground beans contains about 95 milligrams of caffeine. Meanwhile, the same size cup from Starbucks (which would be a short) contains a whopping 155 milligrams. In contrast, an average espresso contains about 64 milligrams, and a cup of green tea has about 44 milligrams. That means drinking a cup of coffee from Starbucks provides more than three times the amount of caffeine as a green tea made using one tea bag.

Types

Coffee is a hot beverage brewed from roasted coffee beans, which are the seeds of berries from the Coffea plant. There are plenty of different variations of coffee out there, each of which differs based on the type of bean used, the brand and the method used to brew it.

There are also several specialty coffee-based products available, including coffee flour, coffee scrubs, essential oils, syrups and even coffee enemas. It's also added to supplements, often in the form of green coffee bean extract, which is made from coffee beans that haven't been roasted or processed.

There are plenty of different types of coffee drinks out there as well, far beyond the traditional cup of coffee. A few common types include:

Cappuccino
Espresso
Nitro coffee
Caff Americano
Irish coffee
Latte
Caff mocha
Keto coffee
Turkish coffee
Caff macchiato Iced coffee
Caff Cubano
Flat white

Health Benefits

1. High in Antioxidants

Somewhat surprisingly, many health care practitioners now recommend drinking coffee and consider it a guilty pleasure that you don't necessarily need to feel guilty about. That's because some sources show that one of the top health benefits of coffee beans is its powerful antioxidant properties, which may be even stronger than cocoa or some forms of tea leaves.

How does the antioxidant level in coffee compare to other healthy beverages? Research shows that an average cup of coffee might even contain more polyphenol antioxidants than cocoa, green tea, black tea and herbal tea. While you should still get the majority of your antioxidants from whole food sources like fruits and vegetables, coffee might be another good addition if you're able to tolerate it.

Coffee is effective at fighting free radical damage because it increases the amount of antioxidants in the blood. Two of the key antioxidants responsible for the majority of coffee benefits are chlorogenic acid and caffeic acid, both of which can help protect cells against damage and oxidative stress.

2. Protects Liver Health

Another one of the benefits of drinking coffee is it increases circulation and can stimulate the liver. For example, a study published in the Archives of Internal Medicine showed that increased coffee consumption was associated with lower rates of liver disease progression in people with hepatitis C.

In fact, there was a 20 percent reduction in alcoholic liver syndrome for every cup of coffee a day participants drank. Other research suggests that coffee may also protect against cirrhosis, including alcoholic cirrhosis.

3. Improves Physical Performance

One of the most impressive coffee benefits for men and women alike is its ability to enhance physical performance, helping bring your workout to the next level. In fact, many studies show that coffee increases alertness and improves mental and physical performance in the short run.

According to the research, caffeine doesn't improve maximal oxygen capacity directly but could help increase power and/or endurance for athletes. It has been shown to increase speed and power output in simulated race conditions and activities that last as little as 60 seconds or as long as two hours.

The caffeine in coffee, in particular, is often used as an ergogenic aid before and during prolonged exercise. This is one reason why many endurance athletes and fitness enthusiasts like to drink some coffee before hitting the gym or competing, since it's known to be a performance enhancer and contributor to higher concentration and stamina.

One 2013 report published by the School of Sport and Exercise Science at the University of Birmingham even found that the power and athletic performance times were significantly faster among adult men who drank caffeine drinks and coffee prior to exercising compared to placebo and decaf groups.

4. Supports Cognitive Function

Coffee also has been shown to increase blood flow to the brain, which helps support cognitive function. In addition, coffee and caffeine have been studied extensively as natural treatments for Alzheimer's as well as other neurological conditions.

In an animal study conducted by the Florida Alzheimer's Disease Research Center, mice given caffeine in their drinking water from young adulthood into older age showed protection against memory impairment and lower brain levels of the abnormal protein (amyloid-beta or Abeta) thought to be central to Alzheimer's development. Aged, cognitively impaired mice exhibited memory restoration and lower brain Abeta levels following only one to two months of caffeine treatment.

5. May Help Prevent Diabetes

There's a good deal of evidence that drinking coffee (six or more cups a day) could significantly lower the risk for type 2 diabetes, but even less might still be beneficial. According to the Nurse's Health Study, drinking two or three cups of coffee per day was associated with a lower incidence of type 2 diabetes in younger and middle-aged women.

Another large review of 18 studies published in the Archives of Internal Medicine showed that each cup of coffee consumed was linked to a 7 percent lower risk of developing type 2 diabetes.

It's believed that chlorogenic acid, one of the main antioxidants found in coffee, might also reduce the absorption of glucose from sugary or high-carbohydrate foods. This could slow the release of sugar into the bloodstream after a meal and may be beneficial for preventing insulin resistance.

6. Promotes Heart Health

Unfiltered coffee is a significant source of cafestol and kahweol antioxidants, which are diterpene compounds that have been implicated in the cholesterol-balancing effects of coffee. Habitual coffee consumption in large epidemiological studies is associated with reduced mortality, both for all-cause and cardiovascular deaths.

In addition, coffee intake is associated with a lower risk of heart failure and stroke. Surprisingly, coffee is also even linked to a reduced risk for heart arrhythmia, even though many people feel it raises their heartbeat and makes them feel jittery.

7. May Have Anti-Cancer Properties

Emerging research shows that there may be a link between consumption of coffee and cancer risk, noting that this powerful ingredient could be protective against several different types of cancer. For example, a review published in Scientific Reports noted that drinking coffee was associated with a lower risk of multiple kinds of cancer, including oral, pharyngeal, colon, liver, prostate, endometrial cancer and melanoma.

8. Boosts Fat-Burning

One of the biggest benefits of coffee is weight loss, and research shows that it can help boost fat-burning and metabolism to increase weight loss. According to a study published in the Annals of Nutrition & Metabolism, caffeine was able to boost metabolism by an average of 7 percent within three hours after consumption.

Note that it's best to minimize use of added sugars or creamers or stick to unsweetened coffee instead to decrease the amount of black coffee calories that you consume.

Is Coffee Bad for You?

Although there are plenty of benefits of caffeine and coffee consumption, there are several disadvantages of coffee and negative caffeine effects to consider as well. So what are the disadvantages of drinking coffee? Let's take a look.

1. It's Addictive

Consuming too much caffeine can have an addictive side effect, leading to a caffeine overdose. The danger there is it can overstimulate the body, burn out your adrenal glands and really be taxing - and when you don't get your caffeine fix, it can lead to headaches, anxiety, irritability, trouble concentrating, fatigue, digestive issues and changes in appetite.

2. It Can Cause Digestive Issues

Nausea, vomiting and diarrhea are just a few of the potential side effects associated with coffee consumption. This is due to the laxative effect of coffee, which is caused by the release of gastrin, a type of hormone that stimulates movement in the digestive tract.

Studies also show that caffeine can worsen symptoms of gastroesophageal reflux disease (GERD), which is a condition characterized by heartburn, nausea and belching.

3. It May Alter Mood and Increase Anxiety

Caffeine in coffee has the ability to impact hormones, neurotransmitters function, nerve signaling and muscles. This is especially true if you have existing health conditions — like anxiety, heart problems or diabetes — or if you turn to coffee to help change how you feel and disguise underlying fatigue.

Because caffeine increases alertness and triggers the release of adrenaline, it may worsen feelings of anxiety and nervousness. Therefore, one of the benefits of quitting coffee and other stimulants may be improvements in mood, especially if you suffer from ongoing stress or chronic anxiety.

4. It Can Be High in Calories

Is coffee bad for weight loss? Although there are plenty of benefits of black coffee when it comes to weight loss and fat burning, piling on the cream and sugar can cause extra calories to stack up, ultimately hindering weight loss altogether.

A good coffee option for weight loss it to simple enjoy your coffee black or use a natural, low-calorie sweetener like stevia to add a hint of flavor. Almond milk, oat milk or cinnamon are a few other simple ways to enjoy your cup of coffee without piling on the pounds.

5. It's Not Recommended for Some People

In moderation, coffee can be safely enjoyed by most people as part of a healthy diet. However, there are several people who should not consume caffeine altogether. Children, for example, have long been advised to avoid drinking coffee due to its potential effects on growth and development.

So does coffee stunt your growth? Although there's no evidence to show that coffee makes you short, it can cause issues like hyperactivity and insomnia. Thus, it is typically not recommended for adolescents. Pregnant women should also limit caffeine consumption to less than 200 milligrams per day to prevent adverse outcomes and birth defects.

Precautions

Wondering how much you need to drink to get these benefits and how much caffeine from coffee is too much? Also, is it good to drink coffee every day, or should you cut back on your caffeine consumption to prevent adverse effects on health?

A moderate amount for healthy adults maxes out at 500 milligrams of caffeine per day, which is about five cups of home-brewed regular coffee or a little more than one venti Starbucks coffee (which has about 410 milligrams).

For pregnant women, the amount is less - around 200 milligrams daily or less, although many pregnant women still prefer to have none at all to minimize potential coffee health risks.

Most health experts recommend drinking between one and two cups a day ideally, which isn’t associated with negative reactions but seems to be beneficial for most people.

What are the side effects of coffee? Some of the most commonly reported symptoms include nausea, vomiting, diarrhea, anxiety, insomnia and headaches. Many of these are related to caffeine consumption, so decreasing your intake or taking advantage of the benefits of decaf coffee instead is recommended for those who experience persistent adverse side effects.

Final Thoughts

• Coffee is a beverage made from roasted coffee beans, which are derived from the berries of the Coffea plant.
• According to the coffee nutrition facts, coffee contains several antioxidants and a small amount of riboflavin, pantothenic acid, potassium and manganese. The coffee caffeine content can vary based on a variety of different factors, but the average cup contains around 95 milligrams of caffeine.
• Some of the potential benefits of drinking coffee include improved cognitive function, liver health, physical performance and fat-burning.
• Is coffee bad for you? Despite its potential benefits, there are drawbacks associated with coffee consumption. It can be addictive, increase anxiety, cause digestive issues, may be high in calories and is not recommended for certain groups of people.
• In moderation, however, coffee can be enjoyed as an excellent addition to a well-rounded, healthy diet for most people.