Cocoa Content is the Key

Lead author Dr. Brian Buijsse (German Institute of Human Nutrition, Nuthetal, Germany) told heartwire: “This shows that habitual consumption of chocolate is related to a lower risk of heart disease and stroke that is partly explained by blood-pressure reduction. The risk reduction is stronger for stroke than for MI, which is logical because it appears that chocolate and cocoa have a pronounced effect on BP [blood pressure], and BP is a higher risk factor for stroke than for MI.” Buijsse and colleagues report their findings online March 31, 2010 in the European Heart Journal.

However, Buijsse cautions that only small amounts of chocolate were associated with the benefits and it is too early to give recommendations on chocolate consumption: “Maybe it’s a boring message, but it’s a little too early to come up with recommendations, because chocolate contains so many calories and sugar, and obesity is already an epidemic. We have to be careful.

“However, he added, that if people did want to treat themselves, they would be better off choosing small amounts of chocolate, preferably dark chocolate, over other sweet snacks. “We know it is the cocoa content in chocolate that is important, so the higher the cocoa content, the better.”

Dr. Steffen Desch (University of Leipzig, Heart Center, Germany), who was not involved with this study but who has performed research on the effects of chocolate on blood pressure, told heartwire: “This is an interesting study that adds to the growing body of evidence that flavanol-rich chocolate might be associated with health benefits. Several epidemiological studies (including the Zuphten Elderly Study, by the same first author) and even more physiological trials have been published before.”

“What is missing now is a large-scale randomized trial of flavanol-rich chocolate versus control. The most reasonable end point would probably be the change in blood pressure between groups.” However, Desch added, “the major problems in designing such a study are the lack of funding and finding an appropriate control substance. To the best of my knowledge, there is no commercially available flavanol-free chocolate that offers the distinct bitter taste and dark color inherent to cocoa-rich chocolate.”

Biggest Chocolate Consumers Had Lowest Blood Pressure

Buijsse and colleagues followed 19 357 people, aged between 35 and 65, who were participants in the Potsdam arm of the European Prospective Investigation into Cancer (EPIC). They received medical checks, including blood pressure and height and weight measurements at the start of the study (1994–1998), and they also answered questions about their diet, lifestyle, and health, including how frequently they ate 50-g bars of chocolate.

The research was conducted before the health benefits of chocolate and cocoa were recognized, so no differentiation was made between milk, dark, and white chocolate in the study. But in a subset analysis of 1568 participants later asked to recall their chocolate intake over a 24-hour period, 57% ate milk chocolate, 24% dark chocolate, and 2% white chocolate.

Participants were divided into quartiles according to their level of chocolate consumption. Those in the top quartile, eating around 7.5 g of chocolate a day, had blood pressure that was about 1 mm Hg (systolic) and 0.9 mm Hg (diastolic) lower than those in the bottom quartile.

In follow-up questionnaires, sent out every two or three years until December 2006, the participants were asked whether they had had a heart attack or stroke, information that was subsequently verified by medical records from general physicians or hospitals. Death certificates from those who had died were also used to identify MIs and strokes.

“Our hypothesis was that because chocolate appears to have a pronounced effect on blood pressure, chocolate consumption would lower the risk of strokes and heart attacks, with a stronger effect being seen for stroke,” explained Buijsse.

Those Eating Most Chocolate Had Half the Risk of Stroke

During the eight years, there were 166 MIs (24 fatal) and 136 strokes (12 fatal); people in the top quartile had a 27% reduced risk of MI and nearly half the risk (48%) of stroke, compared with those in the lowest quartile. The relative risk of the combined outcome of MI and stroke for top vs bottom quartile was 0.61 (p=0.014).

The researchers found that lower baseline blood pressure explained 12% of the reduced risk of the combined outcome, but even after taking this into account, those in the top quartile still had their risk reduced by a third (32%) compared with those in the bottom quartile over the duration of the study.

To put this in terms of absolute risk, Buijsse said if people in the group eating the least amount of chocolate increased their chocolate intake by 6 g a day, 85 fewer heart attacks and strokes per 10 000 people could be expected to occur over a period of about 10 years.

He says it appears that flavanols in chocolate are responsible for the beneficial effects, causing the release of nitric oxide, which contributes to lower BP and improves platelet function.

Dr Frank Ruschitzka (University Hospital, Zurich, Switzerland) agrees. He said in a European Society of Cardiology statement [2]: “Basic science has demonstrated quite convincingly that dark chocolate particularly, with a cocoa content of at least 70%, reduces oxidative stress and improves vascular and platelet function.”

Only Small Amounts of Chocolate Beneficial; Don’t Eat Too Much

Buissje said this work builds on his earlier small trial–the Zuphten Elderly Study–performed in 500 men in Holland, which showed that chocolate consumption lowered overall cardiovascular mortality. “Due to the small size of this study, we were not able to differentiate between stroke and MI in this, but now we are able to look at stroke and MI separately, so it’s a nice addition,” he notes.

And the findings are in line with an intervention study that showed that eating around 6 g of chocolate a day–one small square of a 100-g bar–might lower cardiovascular disease risk, he says. “So the effects are achieved with very small amounts.”

British Heart Foundation dietician Victoria Taylor made the same point: “It’s important to read the small print with this study. The amount consumed on average by even the highest consumers was about one square of chocolate a day or half a small chocolate Easter egg in a week, so the benefits were associated with a fairly small amount of chocolate.

“Some people will be tempted to eat more than one square; however, chocolate has high amounts of calories and saturated fat . . . two of the key risk factors for heart disease,” she noted in a statement [3].

Ruschitzka similarly urged caution: “Before you rush to add dark chocolate to your diet, be aware that 100 g of dark chocolate contains roughly 500 calories. As such, you may want to subtract an equivalent amount of calories, by cutting back on other foods, to avoid weight gain.”

The researchers report no conflicts of interest.

References

1. Buijsse, B, Weikert C, Drogan D et al. Chocolate consumption in relation to blood pressure and risk of CV disease in German adults. Eur Heart J 2010: DOI:10.1093/eurheartj/ehq068. Available at: http://eurheartj.oxfordjournals.org.
2. European Society of Cardiology. Study shows chocolate reduces blood pressure and risk of heart disease [press release]. Available here.
3. British Heart Foundation. Eggcellent news in time for Easter! [press release]. March 30, 2010. Available here.
4. www.medscape.com

Some kinds of meat, poultry, and fish are fairly low in fat, but high in cholesterol. Fat and cholesterol are not the same thing. When it comes to heart disease, however, both saturated fat and (serum) cholesterol play a role.

Whether cholesterol in food also plays a role in causing cancer is not known. There is some evidence that a low-cholesterol diet will help to prevent cancer. But the amount of evidence is too small for making judgment.

The best course of action is to keep cholesterol intake, as well as fat intake, at a moderate level. It will help your heart and possibly help prevent other diseases, too.

Three types of food are notably high in (dietary) cholesterol:

1. Eggs (actually, the yolk only)
2. Organ meats
3. Shrimp

Of these foods, organ meats are by far the highest in  the cholesterol. Shrimp is only moderately high by comparison.

Most people don’t eat organ meats often, but if you do, you should know these facts:

• Of organ meats, brains contain the most (dietary) cholesterol
• Kidneys of any animal and chicken liver come in second for cholesterol content
• Beef liver, sweetbreads, and heart have less than these others but still quite a bit.

If you are a shrimp-lover, rest assured that a shrimp cocktail carries only a moderate cholesterol count. It is when shrimp is eaten in larger amounts – by the cup – that the cholesterol adds up.

How Many Eggs?

In most diets, eggs supply far more cholesterol than organ meats or shrimp. A good rule of thumb is to limit egg intake to 4 or 5 a week. This is especially important for people who have high blood cholesterol levels or other risk factors for heart disease: high blood pressure, smoking, diabetes, or obesity.

One easy approach is to use the egg allowance for the usual egg dishes such as scrambled eggs and fried eggs. Then find replacements for the eggs used in casseroles, baking, and other multi-ingredient recipes.

One or more of the following often will successfully replace an egg used in cooking:

• one and a half to two egg whites
• one egg white plus one teaspoon of oil
• one-fourth cup of an egg substitute, preferably one containing no added oil

If you are on a sodium-restricted diet, check with your doctor or dietician before using an egg substitute. None are high in sodium (unless treated with the salt shaker). But these substitutes do have more sodium than eggs.

Fat and Calories

We’ve been   learning a lot about weight control since the turn of this century. I am willing to bet, though, that the bottom line on reducing diets will be the same then as it is now. The best way to diet is to eat less fat.

The explanation is nothing that a first-grader couldn’t understand. Fat has more calories than anything else in food. Take a look the comparison as follow:

• Protein has 4 calories per gram
• Carbohydrate has 4 calories/gram
• Alcohol has 7 calories/gram
• F a t  has 9 calories/gram

Little wonder that obesity is common in nations that have high-fat diets. (If you are wondering what a gram of fat looks like, it measures a little less than a quarter of a teaspoon).

The Weight Watchers diet, by the way, contains 30%  of calories from fat, the same figure recommended by the  Committee on Diet, Nutrition, and Cancer.

Eating Less Fat:  Harmful?

Most nutritionists would  laugh if asked this question. For decades, nutritionists have known that the body needs only about 10% of its calories from fat. Let us take a look at the case of American diet, as an example. Their diet averages four times that!

The one warning about cutting back on fat pertains only to infants. Children under one year of age should not be fed a low-fat diet unless ordered by a doctor. The reason is simple: during the first year of life, many infants need the extra calories that fat provides.

This concern about infants aside, scientists stress that there is no known harm to cutting back on fat to the level recommended by the Committee on Diet, Nutrition, and Cancer. Public health experts cannot help but notice that Japanese life expectancy is among the highest in the world. Yet fat intake in Japan is far lower than in other industrialized nations.

Don’t be Fat-phobia

I hope you view these series of article regarding fats, and some diseases deemed to have correlation with fats (serum lipids) , proportionally.

However,  it is fact that fats, saturated fats, dietary cholesterol have their specific roles in maintaining and  enhancing human health. For more comprehensive understanding, I suggest you to read the following  posts:

• We Won’t Get Fooled Again (similar to a 1974 hit song by The Who)
• The Roles of Saturated Fats for Human Health

( The previous story )

A hundred years ago, shoppers had few fats to choose from. Usually, only butter and lard were available to consumers.

Today, there are enough fats and oils on the market to confuse anyone. But all of them fall into one of three categories:

1. Table fats (butter and margarines)
2. Cooking and salad oils
3. Shortenings

To  make things simpler, remember just one thing. All of these items are high in fat. In fact, the fat content of shortenings and oils is virtually identical. Butter and margarine have  slightly less fat because these spreads contain a small amount of water that shortenings and oils lack.

The Different Types of Fat

The only important difference between the many fats has to do with what nutritionists call “type of fat.” Some of the fat in food is saturated, while other fats are monounsaturated or polyunsaturated. The saturated type of fat promotes heart disease, but others do not seem to do so. Somehow,  still there are controversies among experts and scientists regarding correlation between saturated fats and heart diseases or/and cancers.

But when it comes to cancer prevention, all fats are equal footing. Scientists believe that eating less of any type of fat will help prevent cancers of the breast, colon, and prostate gland. They have not concluded that any one type of fat has more effect on cancer than another.

This makes the message about fat and cancer much simpler than advice on preventing heart disease. You need only to keep three guidelines in mind concerning the fats and oils in your diet:

1. Add no more than one pat of margarine to each serving of bread, pasta, or vegetables.
2. Limit fats and oils used in cooking to no more than 2 tablespoons per 4 servings (3 tablespoons for 6 servings).
3. Experiment with reduced-fat salad dressings, margarines, and cream cheese; try jams, jellies, and other condiments to replace some of the fat added to food

Saturated or Unsaturated?

For For those who are interested in preventing both heart disease and cancer, I would like to offer some facts about the type of fat in food.

Preventing heart disease means eating less saturated fat, for (dietary) saturated fat is  one of several sources that raise the blood cholesterol level. Of course there are other sources.  High  blood cholesterol is one of the three major factors that determine your risk of heart disease.

Scientists believe that polyunsaturated fats help to lower the blood cholesterol (but some other scientists doubt about this matter; still a controversy). But these fats don’t lower blood cholesterol as efficiently  as saturated fats may raise it. Some people believe that eating less saturated fat is the most important thing to do, but some other people don’t.

All foods contain some of each type of fat, That makes life too complicated, though, because it means that everything is partially saturated, partially monounsaturated, and partially polyunsaturated. Nutritionists have simplified things, calling a fat saturated or unsaturated based on the dominant amount of each fat that the food contains.

The following kinds of fat have enough saturated fat to be simply called saturated:

• Beef, pork, or lamb fats
• Milkfat and butter
• Coconut and palm oils
• Some industrial shortenings

Industrial shortenings are those used by food companies to make processed foods. Supermarkets do not sell these shortenings, but we encounter them in a wide range of ready-made products. Most vegetable oils and some margarines fall into the polyunsaturated category. There are many to choose from. They include:

• Corn oil
• Safflower oil
• Sesame seed oil
• Soybean oil
• Sunflower oil
• Some margarines, most likely those in tubs

Olive oil, peanut oil, many margarines, and some industrial shortenings are monounsaturated. The monounsaturated fats are believed have little or no effect on the blood cholesterol level.

Chicken and fish fats are less saturated than the fat of red meats. For this reason, some nutritionists and heart experts recommend eating more fish and fowl.

( to be continued )

Chicken-lovers should be aware of a few facts:

1. White meat chicken (the breast) is the leanest part.
2. Dark meat chicken has more fat than white meat, but the fat content is still moderate.
3. The skin of all fowl – including duck, goose, and turkey – contains the lion’s share of its fat. Part with the skin if you will, or eat only some of it.
4. New chicken-raising techniques have caused a sharp increase in the fat content of chicken. But most of the extra fat occurs as “pads” under the skin. These can be removed easily.

Fish Gets First Prize

Fish is the real winner when it comes to fat. Most type have very little fat. Some of the lowest-fat fish are:

• Abalone
• Black sea bass
• C o d
• Flounder
• Haddock
• Halibut, Atlantic or Pacific
• Pollock
• Rock fish
• Sole

Even many shellfish contain little fat – despite their reputation for outstanding flavor.This is more evidence that fat and flavor do not always go hand in hand.

Among the low-fat shellfish are such favorites as clams, oysters, crab, lobster, and scallops. Shrimp are also low in fat, but they have a higher count of dietary cholesterol than other shellfish. The role of dietary cholesterol in heart disease is well established. It is still too soon to say whether it plays a role in cancer. However, concerning the cholesterol matter,  I suggest you to examine the health benefit of cholesterol by visiting another post: Protect yourself against cancer with your foods.

A few fish do bear the label of “fatty.” But this means “fatty when compared to other fish,” rather than when compared to other foods. The fattier fish fish include the following:

• Anchovies
• Herring
• Mackerel
• Red or Chinook salmon
• Sable fish
• Sardines
• Whitefish

These fish have about as much fat as the average cut of red meat.

However, not all kind of fish and seafood are good for you, believe me. You should have knowledge to select which seafood are good for your health and which ones are bad; certain fish may cause allergies. Therefore, please read the useful article regarding this matter:

• Find The Right Seafood for Your Health



Is Canned Fish Healthy?

There is one more category of fish: the canned ones that are often the most reasonably priced. When packed in water, the fat content of  chunk light tuna is low. The oil-packed version is rich in fat.

Albacore tuna presents a problem for fat-watchers. The albacore tuna caught by U.S. fishermen usually is not low in fat, but imported albacore is. Therefore, check the label in hope of finding what type of albacore is waiting inside

Pink salmon has a moderate fat content – less than red salmon. Chub salmon also has a moderate fat content. Favor pink and  chub salmon over cans labeled “red, King, sockeye, or chinook salmon.”

Canned mackerel, herring, and sardines have more fat than tuna or pink salmon. And the oil that is often added makes the fat content higher still. If you wish, you may cut down on these fattier varieties. Or try to find brands that don’t contain added oil.

If you are fish lover, find the story concerning the principal health benefits of fish by visiting my post titled:

• Fish: Source of Protein and Omega-3



I would drink my orange juice and eat my green peppers even if  it weren’t  for research linking vitamin C to prevention of cancer.

Some of my reasons are the same ones that bolster the advice to eat more fruits and vegetables that supply carotene.  Like these plant foods rich in vitamin A, foods rich in vitamin C are also low in saturated fat and sodium.

What’s more, fruits and vegetables that contain vitamin C are cholesterol-free. And they provide small to moderate amounts of dietary fiber. Eaten in large amounts,  the fiber in these fruits and vegetables helps to lower blood cholesterol levels.

There is more. Vitamin C is rarely recognized for its role in iron absorption. Yet we have known for many years that vitamin C helps the body to absorb iron.

The extent of iron deficiency in the United State and most industry countries have been greatly exaggerated, I believe, but there are probably more people taking in too little iron than is the case for other nutrients.

Because the body absorbs only about 10 percent of the iron taken in, factors that increase iron absorption are just as important as iron-rich food. In fact, some scientists believe that increasing absorption of iron, rather than boosting iron intake, is the key to improving iron nutrition. They may be right on target.

At moderate levels – such as 50 to 100 mg – vitamin C has been found to improve iron absorption by as much as 50 percent. Higher doses may result in even higher absorption. But very few of us truly need such as assist.

Vitamin C helps the body absorb iron in foods that are eaten at the same meal. The vitamin C in breakfast foods, for example, has little or no effect on the iron in foods eaten at lunch or dinner.

For some people, however, this is not good news. A small number of people have a condition that causes them to retain too much iron, which accumulates in various organs, causing health problems. People who have this condition should consult their physicians for advice about diet.

I would love to tell you that vitamin C will also help protect you from heart disease. But I cannot, because I am not at all convinced by these claims.

I have looked carefully at evidence that vitamin C lowers blood cholesterol levels. But I found other studies in which vitamin C supplements appeared to have raised the cholesterol level. Some studies show no difference. I really do not hold out much hope for an effect here.

But what more can you want from vitamin C? It does not have to play a role in prevention of every disease in order to be taken seriously.

In my opinion, vitamin C is as important today as it was two centuries ago, when the mysterious disease  called scurvy threatened the lives of sailors who spent months without fresh fruits and vegetables. It is hard to disagree with the advice to make more room for this familiar vitamin in our diets.

I got interesting information from sport news recently  that a professional footballer whose severe feet injury for a long time eventually had the right treatment and healed completely after his doctor found out  certain  problem with the athlete’s teeth and fixed it.

Your teeth and gum, it seems, may speak volumes about your well-being. For starters, there are conditions that affect oral health. Researchers continue to look at the associations between cavities, gum disease, and heart disease, but a cause-and-effect relationship has not yet been established.

There are some disease that are associated with an increased risk of infections. Diabetes increases the risks of gingival and periodontal inflammation and infections.  Also, loose teeth could be a sign of osteoporosis.

When there’s an underlying condition in play, your dentist may be able to draw an important connection between your oral health and your overall health. So sit back, relax, and open wide. Here’s what you need to know about the mouth-body connection.

Oral Health and Diabetes

Bleeding gums, dry mouth, fungal infections, cavities — these oral signs might clue your dentist into a serious health issue: diabetes. And these symptoms also might suggest other serious conditions, such as HIV and leukemia.

“Diabetes is the one disease that we know can have a direct impact on infections in the bones and gums around the teeth,” says Sally Cram, DDS, consumer adviser for the American Dental Association.

Diabetes and your mouth have blood sugar in common. If blood sugar levels are out of control in your body , they’re out of control in your mouth. With sugar to feed on, bacteria find a happy home in which to grow and thrive. The bacteria then attack the protective enamel layer on your teeth, and over time as the enamel breaks down, cavities develop — one of the dental signs of diabetes.

A person with diabetes has more mouth woes to worry about: Uncontrolled diabetes reduces the body’s first line of defense against infection, white blood cells, which can then put a person’s oral health at risk. With bacteria teeming around the gums from high blood sugar levels, periodontal or gum disease is an easy next step.

Unfortunately, because diabetes lowers a person’s resistance to infection, managing periodontal disease isn’t easy.

“If you have diabetes and periodontal disease, you have to get your blood sugar levels under control for both the sake of your body and your mouth,” says Cram.

Your dentist should be one of your best friends if you are among the 24 million Americans living with diabetes.

Frequent professional cleanings are important in helping to prevent or control periodontal disease, and home care requires flossing and brushing after every meal.

Oral Health and Heart Disease

If on your last visit to the dentist you were told you had gingivitis or gum inflammation, cavities, missing teeth, molar infections, and/or decay so severe it’s left only the roots of a tooth, your dentist may say your mouth isn’t the only thing being attacked.

The jury is still out, but according to research from the American Heart Association, poor oral health could increase your chances of developing heart disease. The exact way that periodontal infections are linked to heart disease are not known. There are no studies that show that maintaining good dental health improves heart disease outcomes such as heart attacks or strokes.

“We think it’s the bacteria, or the inflammatory response from the bacteria, that might cause inflammation of the heart and more plaque buildup in the blood vessels,” says Rick Kellerman, MD, president of the American Academy of Family Physicians.

Unfortunately, neither your dentist nor your doctor fully understands how your mouth is connected to your heart. So while you wait for more research related to the impact of oral health on heart health, your dentist will recommend you do two things: brush and floss.

Oral Health and Osteoporosis

Has the tooth fairy recently paid you a visit? That’s a problem, since you stopped believing in mythical characters decades ago. Your dentist may tell you that osteoporosis, a disease that causes the bones to become less dense over time as the body loses calcium, could be at the root of tooth loss.

“Bones are bones, and that includes the jaw,” says Kellerman. “As the anchor point for the teeth, if your jaw becomes less dense and weakens, losing teeth becomes more and more likely.”

Though more research is needed to establish a link, osteoporosis and gum disease could turn out to pack a one-two punch, leaving you with some holes to fill in what used to be a picture-perfect smile.

“You want to be very conscientious about brushing and flossing if you have osteoporosis, because if you get periodontal disease, and you are already losing bone mass, you’re at a higher risk of losing teeth,” says Cram.

The risk of tooth loss is three times greater for women with osteoporosis than for women who do not have the disease. “Women in particular should take calcium and vitamin D, exercise, eat right, and do all of the things necessary to help prevent osteoporosis, which down the road could help prevent losing teeth,” Kellerman tells WebMD. “Every time you lose a tooth it’s like losing a pearl.”

Oral Health and Women: The Female Factor

About half of all people, no matter how healthy they are, are more likely to develop oral health problems: Women.

“Women need to be aware that they are at higher risk for periodontal disease and gum disease during puberty, pregnancy, their menstrual cycle each month, and then menopause,” says Cram. “We know there is a correlation between high hormone levels in the body and inflammation in the gum surrounding the teeth.”

When hormone levels are very high, explains Cram, women can be more sensitive to a small amount of plaque or bacteria.

“For example, if you weren’t pregnant, and you forgot to floss for a couple of days, it probably wouldn’t be an issue,” says Cram. “But if you are pregnant and forget to floss, and plaque collects, you can get these swollen, painful growths in your gum that you otherwise probably wouldn’t have.”

Being pregnant and having periodontal disease may also put your baby at risk. While a cause and effect relationship is still being studied, maternal periodontal disease has been linked with preterm delivery and low birth weight infants in small studies.

Oral Health and Smoking

If you smoke, your dentist knows it. Along with tinted-yellow teeth, smokers are at greater risk for a long list of unpleasant oral issues, with tooth loss leading the pack. A smile-killing 41% of daily smokers over age 65 are toothless. If that’s not enough to make you snuff out the habit, smoking can also raise your chances of calculus — plaque that hardens on the teeth and can only be removed during a professional cleaning; deep pockets between the teeth and gums; loss of the bone and tissue that support your teeth; mouth sores; and oral cancer. Bottom line? The risk of not caring for your teeth far outweighs the effort required to keep your mouth clean — so get brushing!

Reference:

• www.webmd.com

Coffee provides more than just a morning jolt; that steaming cup of java or mandheling  is also the number one source of antioxidants in some countries and,  particularly, in the U.S. diet, according to a new study by researchers at the University of Scranton (Pa.). Their study was described at the 230th national meeting of the American Chemical Society, the world’s largest scientific society.

“Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close,” says study leader Joe Vinson, Ph.D., a chemistry professor at the university. Although fruits and vegetables are generally promoted as good sources of antioxidants, the new finding is surprising because it represents the first time that coffee has been shown to be the primary source from which most Americans get their antioxidants, Vinson says. Both caffeinated and decaf versions appear to provide similar antioxidant levels, he adds.

He cautions that high antioxidant levels in foods and beverages don’t necessarily translate into levels found in the body. The potential health benefits of these antioxidants ultimately depends on how they are absorbed and utilized in the body, a process that is still poorly understood, says Vinson, whose study was primarily funded by the American Cocoa Research Institute.

The news follows a growing number of reports touting the potential health benefits of drinking coffee. It also comes at an appropriate time: Coffee consumption is on the rise in the United States and over half of Americans drink it everyday, according to the National Coffee Association.

Antioxidants in general have been linked to a number of potential health benefits, including protection against heart disease and cancer. For the current study, Vinson and his associates analyzed the antioxidant content of more than 100 different food items, including vegetables, fruits, nuts, spices, oils and common beverages. The data was compared to an existing U.S. Department of Agriculture database on the contribution of each type of food item to the average estimated U.S. per capita consumption.

Coffee came out on top, on the combined basis of both antioxidants per serving size and frequency of consumption, Vinson says. Java easily outranked such popular antioxidant sources as tea, milk, chocolate and cranberries, he says. Of all the foods and beverages studied, dates actually have the most antioxidants of all based solely on serving size, according to Vinson. But since dates are not consumed at anywhere near the level of coffee, the blue ribbon goes to our favorite morning pick-me-up as the number one source of antioxidants, he says.

Besides keeping you alert and awake, coffee has been linked to an increasing number of potential health benefits, including protection against liver and colon cancer, type 2 diabetes, and Parkinson’s disease, according to some recently published studies. But there’s also a downside: Java can make you jittery and cause stomach pains, while some studies have tied it to elevated blood pressure and heart rates. More research is needed, particularly human studies, to firmly establish its health benefits, Vinson says.

While the findings would seem to encourage people to go out and drink more coffee, Vinson emphasizes moderation. “One to two cups a day appear to be beneficial,” he says. If you don’t like coffee, consider drinking black tea, which is the second most consumed antioxidant source in the U.S. diet, Vinson says. Bananas, dry beans and corn placed third, fourth and fifth, respectively.

But don’t forget about fresh fruits and veggies, the researcher cautions. “Unfortunately, consumers are still not eating enough fruits and vegetables, which are better for you from an overall nutritional point of view due to their higher content of vitamins, minerals and fiber,” Vinson says. Dates, cranberries and red grapes are among the top fruits for antioxidants on the basis of concentration (antioxidants per serving size), he says.

However, it is best for you to consider the science of the blood type diet in which it mentions that coffee is beneficial for those whose blood type A, B and AB. For Type ABs, it’s better to drink only  one cup of arabica coffee a day.  For Type Os, coffee increases already high stomach-acid levels they owned, so it is best if it is eliminated all together. Actually,  some Type Os already had good adaption to coffee and they have no problem with drinking coffee, but still with limited dosage of one cup of  arabica a day.