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Antioxidant Health Benefits and Its Food Sources

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Antioxidants have taken center stage in discussions about health and nutrition. From superfoods to dietary supplements, the term seems to be everywhere. Antioxidants are often hailed as health heroes, but what exactly are they, and how can you incorporate them into your diet? In this post, we’ll explore the importance of antioxidants and highlight specific foods—such as dried fruits, seeds, dark chocolate, grains, oats, rice, flours, and granola—that are rich in these beneficial compounds.

Antioxidant benefitsWhat Are Antioxidants?

Antioxidants are molecules that combat oxidative stress by neutralizing free radicals—unstable atoms that can cause cellular damage. While the body produces some antioxidants naturally, many must come from our diet. Understanding which foods are rich in antioxidants can help you maintain optimal health.

The Role of Antioxidants in Your Diet

Antioxidants are crucial for various bodily functions, including:

  • Reducing inflammation
  • Supporting immune function
  • Protecting against chronic diseases such as heart disease and cancer
  • Slowing down the aging process

Incorporating antioxidant-rich foods into your daily meals can help you harness these benefits.


Antioxidant-Rich Foods to Include in Your Diet

Dried FruitDried Fruits

Dried fruits are concentrated sources of vitamins, minerals, and antioxidants. Notable options include:

  • Raisins: High in polyphenols, raisins may support heart health and reduce inflammation.
  • Cranberries: Packed with vitamin C and antioxidants, they can help prevent urinary tract infections and promote heart health.
  • Apricots: Rich in beta-carotene and vitamin E, apricots may aid skin health and immune function.

different seeds you should eatSeeds

Seeds are small powerhouses of nutrients and antioxidants. Some great options include:

  • Chia Seeds: High in omega-3 fatty acids and antioxidants, chia seeds support heart and brain health.
  • Flaxseeds: These seeds contain lignans, which have antioxidant properties and may help reduce cancer risk.
  • Pumpkin Seeds: Loaded with vitamins E and C, they also provide minerals like zinc, important for immune health.

Dark ChocolateDark Chocolate

Dark chocolate, particularly varieties with 70% cocoa or higher, is a delicious source of antioxidants. It contains:

  • Flavonoids: These compounds help improve blood flow and lower blood pressure, promoting heart health.
  • Polyphenols: These antioxidants combat oxidative stress and inflammation.

Enjoying dark chocolate in moderation can be a tasty way to boost your antioxidant intake.

grains and oatsGrains and Oats

Whole grains are excellent sources of fiber, vitamins, and antioxidants. Consider adding these to your meals:

  • Oats: Rich in avenanthramides, a type of antioxidant unique to oats, they can help lower cholesterol and improve heart health.
  • Quinoa: This ancient grain is not only high in protein but also contains antioxidants like quercetin and kaempferol.

black wild riceRice

While often overlooked, certain types of rice are packed with antioxidants:

  • Brown Rice: This whole grain retains its bran and germ, making it richer in antioxidants compared to white rice.
  • Black Rice: Often referred to as “forbidden rice,” it contains anthocyanins, powerful antioxidants that may help protect against disease.

Wheat FlourFlours

Incorporating whole grain flours into your cooking can enhance your antioxidant intake:

  • Whole Wheat Flour: Contains more nutrients and antioxidants than refined flour, supporting overall health.
  • All Purpose Flour: Rich in vitamin E, all-purpose flour adds a delicious flavor and boosts antioxidant levels in baked goods.

 

GranolaGranola

Granola can be a healthy breakfast or snack option, especially when made with whole grains, seeds and dried fruits. Look for options that include:

  • Seeds: Adding seeds like flaxseed or chia can enhance the antioxidant profile.

Conclusion

Antioxidants play a vital role in protecting our bodies from oxidative stress and promoting overall health. By including a variety of antioxidant-rich foods such as dried fruits, seeds, dark chocolate, whole grains, oats, rice, flours, and granola in your diet, you can support your well-being while enjoying delicious flavors.

Final Thoughts

Remember, balance and variety are key to a healthy diet. By embracing these nutrient-dense foods, you can nourish your body, enhance your antioxidant intake, and enjoy the myriad health benefits they offer. So go ahead—get creative in the kitchen and explore the rich world of antioxidants!

5 Ways To Use Cocoa Powder In Everyday Foods

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Cocoa powder is a type of powder made by grinding the beans of the cacao tree and is commonly used in baking and cooking, and is known for its rich, chocolate flavor. It is a versatile ingredient that can be used in a variety of recipes, including cakes, brownies, cookies, smoothies, and more.cocoa powder

Cocoa powder is considered as a healthier source of antioxidants and nutrients. It is also often used in raw food diets and vegan diets as a natural sweetener and flavoring.

Cocoa Powder Uses in Everyday Foods

It can be used in a variety of everyday foods to add a rich chocolate flavor and nutritional benefits. Here are some examples:

  1. Use in Smoothies

Adding Cocoa powder to your morning smoothie can help you start the day off on a sweet note. You can blend Cocoa powder with fruits, nuts, and other healthy ingredients to make a delicious and nutritious smoothie.

  1. Use in Oatmeal

Sprinkling it on your morning bowl of oatmeal is a great way to add a chocolate flavor and some antioxidants to your breakfast.

  1. Use in Hot Chocolate

Mix Cocoa powder with milk, almond milk, or another milk alternative to make a healthy and delicious hot chocolate. You can sweeten it with honey, maple syrup, or another natural sweetener.

  1. Use in Baked Goods

It can be used in a variety of baked goods, such as cakes, brownies, and cookies. You can substitute some of the flour in the recipe with Cocoa powder to create a healthier, chocolatey version of your favorite dessert.

  1. Use in Energy Balls

Cocoa powder can be mixed with dates, nuts, and other ingredients to make healthy energy balls that are perfect for a mid-day snack or a pre-workout boost.

Health Benefits of Cocoa Powder

It has a range of potential health benefits due to its nutrient content. Here are some of the potential benefits:

  1. Rich in antioxidants: Cocoa powder is high in flavonoids, a type of antioxidant that can help protect your body against damage from free radicals.
  2. May improve heart health: Some studies have found that Cocoa powder may help lower blood pressure and reduce the risk of heart disease.
  3. May boost cognitive function: Cocoa powder contains compounds like caffeine and theobromine that can help improve focus and mental alertness.
  4. May reduce inflammation: The flavonoids in Cocoa powder may help reduce inflammation in the body, which is linked to many chronic diseases.
  5. May improve mood: Cocoa powder contains a compound called phenylethylamine, which can help boost mood and promote feelings of happiness.
  6. May support weight loss: Cocoa powder is low in calories and high in fiber, which can help you feel full and satisfied after eating, potentially reducing your overall calorie intake.

Gerbs Flourless Allergy Friendly Dark Chocolate Lava Cake

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Gerbs Flourless Allergy Friendly Dark Chocolate Lava Cake

What is not to love about Dark Chocolate Lave Cake that is creamy, delicious and free from the top 14 recognized food allergens. This recipe is off the hook amazing and was inspired by a beautiful person, who’s passion for chocolate desserts in unmatched. This recipe is beyond simple to put together, and even better, involve the children in the process, let them get their hands dirty (and lick the bowl). We are talking about a gooey fudge like dark chocolate cake with a creamy center, these dark chocolate lava cakes will make any chocolate lover swoon.

GERBS FLOURLESS DARK CHOCOLATE LAVE CAKE

Dark Chocolate Lava Cakes

Dark Chocolate Lava Cakes are essentially tiny cakes that have a gooey chocolate center that spills out when you take a bite – aka, like lava spilling from a fisher in a volcano. They can be made in large batches, kept on the counter for a few days (if they make it) or better yet frozen and microwaved for a sophisticated delicious midnight snack.

HOW TO MAKE GERBS DARK CHOCOLATE LAVE CAKES

  • Grease 4-ounce ramekins and place them on a baking sheet OR dust 9 muffin pans Gerbs Natural Cocoa Powder (to prevent sticking). Silicone baking pans are best when making these lava cakes because they pop out and do not stick.
  • In a small mixing bowl, make your flax eggs by whisking/combining Gerbs Ground Flax Meal and water. Let stand/sit for 10-15 minutes to thicken.HOW TO MAKE GERBS DARK CHOCOLATE LAVE CAKES
  • Add Gerbs dark chocolate chip chunks and sunflower oil to a separate medium sized microwaveable bowl. Microwave for 1 minute and then whisk until chocolate mixture is smooth.

Add Gerbs dark chocolate chip chunks and sunflower oil

  • Add the melted chocolate mixture, applesauce, and Gerbs flax eggs to the dry mix and stir until combined.
  • Fill the ramekins or muffin wells ¾ of the way full.

Add the melted chocolate mixture, applesauce, and Gerbs flax eggs

  • Bake for 14-16 minutes 350 degree oven. The edges will be set but the center will still be soft and gooey. Remove the pan form the oven, set aside on drying rack.

Bake Dark Chocolate Chips

  • Invert Gerbs dark chocolate lava cakes onto a plate and serve warm with a side of vanilla ice cream, or fresh berries and a sprig of mint.

lava cake serving with berries

INGREDIENTS

4 flax eggs (¼ cup Gerbs ground flaxseed meal + ¾ cup (6oz.) water, let sit for 10-15 minutes until thickened)

1 cup Gerbs All-Purpose Flour

½ cup granulated sugar

¼ cup Gerbs Natural Cocoa Powder

½ teaspoon gluten-free baking powder

½ teaspoon salt

½ cup Gerbs Dark Chocolate Chip Chunks

¼ cup sunflower oil

½ cup apple sauce

Optional: additional Gerbs Dark Chocolate Mini Chips for an extra chocolatey center.

Gerbs Dark Chocolate Chip Pumpkin Cookies

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Gerbs Dark Chocolate Chip Pumpkin Cookies

As soon as cooler September afternoons and nights hit, there’s no better way to enjoy a crisp ‘fall’ day than in the kitchen with the kiddo’s, than baking up a fresh & food allergy friendly batch of Gerbs dark chocolate pumpkin cookies. Adding our flavor packed (new) pumpkin seed butter, fresh pumpkin puree and pumpkin pie spice to this basic chocolate chip cookie dough makes for an amazing fall treat. These will be a hit at any school bake sale or dinner party.

INGREDIENTS

  • 2 1/4 c. Gerbs all-purpose flour
  • 1 tsp. baking soda
  • 1 tsp. pumpkin pie spice
  • 1 c. (2 sticks) unsalted butter, softened
  • 3/4 c. brown sugar
  • 1/2 c. granulated sugar
  • 3/4 c. pumpkin purée
  • 3/4 c. Gerbs Salted Pumpkin Butter
  • 1 large egg
  • 2 tsp. pure vanilla extract
  • 2 c. Gerbs traditional semi-sweet chocolate chips
  • 1/4 c. Gerbs raw pumpkin seed kernels (optional)

Gerbs Dark Chocolate Chip Pumpkin Cookies Ingredients

DIRECTIONS

Preheat oven to 375° and line two large baking sheets with parchment paper.

In a small bowl, whisk together flour, baking soda, and pumpkin spice.

In a large bowl using a hand mixer, cream together butter and sugars until light and fluffy. Beat in pumpkin puree, Gerbs pumpkin butter, egg, and vanilla extract until combined, then add flour mixture. Beat on low until no raw flour appears, then fold in Gerbs chocolate chips. Refrigerate dough for 30 minutes.

Scoop 1” balls onto prepared baking sheets, press several pumpkin seeds onto top raw balls (optional, not in picture), 2 inches apart, and bake until puffed up and golden around edges, about 12-14 minutes. Set aside 2-3 minutes, then cool on baking rack.

Gerbs Pumpkin Seed Kernels

Coming Soon! We will be giving away a free Gerbs ‘Safe Snacks’ Wrist Band with each qualifying order (while supplies last) Watch our Website, Facebook & Instagram Page for rules & updates !

Gerbs Safe Snacks

About the Teal Pumpkin Project

The Teal Pumpkin Project is a movement to raise awareness of food allergies and to create a safer, more inclusive Halloween for all trick-or-treaters. Putting a teal pumpkin on your doorstep will let trick-or-treaters know that your house is food allergy-friendly. This can mean that you offer non-food treats or trinkets, such as glow sticks or small toys, and/or that you have allergy-friendly candy which is free of the top 9 allergens (including sesame). This simple act allows kids to enjoy the same allergy-friendly trinkets or treats whether they have food allergies or not. Teal is the new orange, and we hope you will join us in painting Halloween teal. Getting started is easy:

  1. Provide non-food treats and/or allergy-friendly candy (free of the top 9 allergens, including sesame) for trick-or-treaters
  2. Place a teal pumpkin in front of your home to alert trick-or-treaters that you have a food-allergy friendly home
  3. Add your home to the Teal Pumpkin Project map

Teal Pumpkin Project

7 Health Benefits of Gerbs Dark Chocolate Chips

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Health Benefits of Gerbs Dark Chocolate ChipsHealth Benefits of Gerbs Dark Chocolate Chips

Dark chocolate is loaded with nutrients that can positively affect your health. Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet. Studies show that dark chocolate (not the sugary crap) can improve your health and lower the risk of heart disease. This article reviews 7 health benefits of dark chocolate or cocoa that are supported by science.

Dark Chocolate Beans

  1. Very Nutritious

If you buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious. It contains a decent amount of soluble fiber and is loaded with minerals.

100-grams of dark chocolate contains:

11 grams of fiber

67% of the RDI for iron

58% of the RDI for magnesium

89% of the RDI for copper

98% of the RDI for manganese

It also has plenty of potassium, phosphorus, zinc and selenium. Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily. All these nutrients also come with 600 calories and moderate amounts of sugar. For this reason, dark chocolate is best consumed in moderation. The fatty acid profile of cocoa and dark chocolate is also excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturated fat. It also contains stimulants like caffeine and theobromine, but is unlikely to keep you awake at night as the amount of caffeine is very small compared to coffee.

  1. Powerful Source of Antioxidants

ORAC stands for “oxygen radical absorbance capacity.” It is a measure of the antioxidant activity of foods. Basically, researchers set a bunch of free radicals (bad) against a sample of a food and see how well the antioxidants in the food can “disarm” the radicals. The biological relevance of ORAC values is questioned, because it’s measured in a test tube and may not have the same effect in the body. However, it is worth mentioning that raw, unprocessed cocoa beans are among the highest-scoring foods that have been tested. Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols and catechins, among others. One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols and flavanols than any other fruits tested, which included blueberries and acai berries.

  1. May Improve Blood Flow and Lower Blood Pressure

The flavanols in dark chocolate can stimulate the endothelium, the lining of arteries, to produce nitric oxide (NO). One of the functions of NO is to send signals to the arteries to relax, which lowers the resistance to blood flow and therefore reduces blood pressure. Many controlled studies show that cocoa and dark chocolate can improve blood flow and lower blood pressure, though the effects are usually mild. However, one study in people with high blood pressure showed no effect, so take all this with a grain of salt.

Dark Chocolate Benefits

4. Raises HDL and Protects LDL From Oxidation

Consuming dark chocolate can improve several important risk factors for heart disease. In a controlled study, cocoa powder was found to significantly decrease oxidized LDL cholesterol in men. It also increased HDL and lowered total LDL for those with high cholesterol. Oxidized LDL means that the LDL (“bad” cholesterol) has reacted with free radicals. This makes the LDL particle itself reactive and capable of damaging other tissues, such as the lining of the arteries in your heart. It makes perfect sense that cocoa lowers oxidized LDL. It contains an abundance of powerful antioxidants that do make it into the bloodstream and protect lipoproteins against oxidative damage. Dark chocolate can also reduce insulin resistance, which is another common risk factor for many diseases like heart disease and diabetes.

5. May Reduce Heart Disease Risk

The compounds in dark chocolate appear to be highly protective against the oxidation of LDL. In the long term, this should cause much less cholesterol to lodge in the arteries, resulting in a lower risk of heart disease. In fact, several long-term observational studies show a fairly drastic improvement. In a study of 470 elderly men, cocoa was found to reduce the risk of death from heart disease by a whopping 50% over a 15 year period. Another study revealed that eating chocolate two or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Eating chocolate less frequently had no effect. Yet another study showed that eating dark chocolate more than 5 times per week lowered the risk of heart disease by 57%. Of course, these three studies are observational studies, so can’t prove that it was the chocolate that reduced the risk. However, since the biological process is known (lower blood pressure and oxidized LDL), it is plausible that regularly eating dark chocolate may reduce the risk of heart disease.

Dark Chocolate for Heart

6. May Protect Your Skin From the Sun

The bioactive compounds in dark chocolate may also be great for your skin. The flavonols can protect against sun damage, improve blood flow to the skin and increase skin density and hydration. The minimal erythemal dose (MED) is the minimum amount of UVB rays required to cause redness in the skin 24 hours after exposure. In one study of 30 people, the MED more than doubled after consuming dark chocolate high in flavanols for 12 weeks. If you’re planning a beach vacation, consider loading up on dark chocolate in the prior weeks and months.

7. Could Improve Brain Function

The good news isn’t over yet. Dark chocolate may also improve the function of your brain. One study of healthy volunteers showed that eating high-flavanol cocoa for five days improved blood flow to the brain. Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It may improve verbal fluency and several risk factors for disease, as well. Additionally, cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function in the short term.

The Bottom Line

There is considerable evidence that cocoa can provide powerful health benefits, being especially protective against heart disease. Of course, this doesn’t mean you should go all out and consume lots of chocolate every day. It is still loaded with calories and easy to overeat. Maybe have a square or two after dinner and try to really savor them. If you want the benefits of cocoa without the calories in chocolate, consider making a hot cocoa without any cream or sugar. Also be aware that a lot of the chocolate on the market is not healthy. Choose quality stuff — dark chocolate with 70% or higher cocoa content. You might want to check out this guide on how to find the best dark chocolate. Dark chocolates typically contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain. Chocolate is one of the few foods that taste awesome while providing significant health benefits.

Happy Valentines Day Dark Chocolate

(Original Content: https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate. Written by Kris Gunnars, BSc on June 25, 2018)

A Spring Treat- and a lesson in moderation

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Parenting during the holidays is never easy. Everywhere you turn, there are sugar-laden treats tempting your little ones and undermining your efforts. With Easter and Passover just around the corner, it’s a good time to share some tips for teaching your children how to indulge wisely. As a dietitian and mom, I believe that the key to raising healthy eaters is moderation. Here is how my family practices moderation, so we can indulge in occasional treats (like the Spring Sunflower Cups, below!) without worry.

Everyday foods are healthy foods.

Making the healthy choice an easy choice is important- for kids and parents! In my house, this starts with meal planning and keeping plenty of nutritious options on hand. We stock our refrigerator with washed, sliced fruits and vegetables that the whole family can easily enjoy. The pantry is filled with snack-sized portions of dried fruit, pumpkin or sunflower seeds and whole-grain crackers.

Avoid using food as a reward or punishment.

It can be tempting to use food to encourage or discourage behavior but it’s not a great idea. Rewarding with treat foods simply puts that food on a pedestal and increases your child’s desire for it. Keeping a neutral attitude about all foods will help kids learn moderation and decrease the chances that they will become adults who are constantly “rewarding” themselves with food.

Be a good role model.

What happens when YOU overeat? As parents, our actions speak louder than our words. Eat a healthy, well-balanced diet and try not to show signs of guilt or make a big deal out of your own indulgences. We are all human and food is something to be enjoyed, not vilified.

When it’s time to indulge- choose wisely! 

When it is time for a little treat, be sure it is something truly delicious! These simple, allergen-friendly Spring Sunflower Cups are the perfect addition to your springtime celebrations.  Naturally portion-controlled and made with high-quality Gerbs Dark Chocolate and Homemade (or store bought) Sunflower butter, they are worth the splurge!


Print Recipe
 Spring Sunflower Cups
These delicious, no-bake, allergen-friendly treats are the perfect addition to your spring celebrations! The key to this recipe is creating a "piping bag" using 2 gallon-size plastic bags. Check out our no-fuss tips for clean piping!
Course Dessert
Prep Time 10 minutes
Servings
Sunflower Cups
Ingredients
  • 2.5 cups Gerbs Dark Chocolate Chips 2.5 cups = 1 lb bag Gerbs' chocolate chips
  • 1 cup Sunflower Seed Butter
  • 1/4 cup Gerbs Sunflower Seeds (for garnish)
Materials
  • 2 gallon-size plastic bags
  • 40 mini cupcake liners
Course Dessert
Prep Time 10 minutes
Servings
Sunflower Cups
Ingredients
  • 2.5 cups Gerbs Dark Chocolate Chips 2.5 cups = 1 lb bag Gerbs' chocolate chips
  • 1 cup Sunflower Seed Butter
  • 1/4 cup Gerbs Sunflower Seeds (for garnish)
Materials
  • 2 gallon-size plastic bags
  • 40 mini cupcake liners
Instructions
  1. Heat chocolate in microwave-safe bowl for 2 minutes or until melted smooth. Let cool slightly.
  2. Place cupcake liners on a cookie sheet.
  3. Line two tall glasses with a gallon-size plastic bag. Scoop all of sunflower butter into one bag and 1/2 of the melted chocolate into the other. Remove liner from glass and twist bag to secure closed. To begin piping, cut a small hole in one edge of each bag.
  4. Pipe enough chocolate to cover the bottom of each cupcake liner.
  5. Pipe a layer of sunflower butter on top of the chocolate layer.
  6. Refill the chocolate bag with remaining melted chocolate and pipe over the sunflower butter. Smooth tops of each cup using the back of a small spoon, if necessary.
  7. Garnish each cup with a few sunflower kernels and cool in the refrigerator.
Recipe Notes

SHOP: Gerbs Dark Chocolate Chips- Miniatures

Use HOMEMADE SUNFLOWER BUTTER in this recipe!

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