Say ‘I Love You’ With Flavonoid-Rich Foods
The plant-based nutrient that will drive your special someone crazy this Valentine’s Day is great for fighting inflammation and can help prevent heart disease and cancer.
The good news? You can never get too much of it.
They’re called flavonoids, and these tiny good-for-you nutrients are found in many colorful foods, including a bottle of wine – and some dark chocolate.
Flavonoids are known as powerful antioxidants that fight inflammation and plaque buildup in blood vessels.
They stop oxidative damage in cells. This damage can trigger cardiovascular disease and cancer. Fresh berries are a good example – so add them to your romantic plans if you’re trying something new.
What Flavonoid Nutrients Do for Your Health
Oxidative damage, or stress, can be caused by free radicals, a form of unstable molecules found in our bodies. Remember these tips:
- Both red and white wine contain flavonoids at about the same rate. If you choose to enjoy wine this Valentine’s Day, keep it to one or two glasses to be good to your body. That’s a daily limit, not just one for a holiday known for celebration.
- If you go with chocolate, be picky about it. Chocolate in its rawest form comes from the beans of the cacao (KA-kow) plant to derive cocoa – like the stuff you’d add to make a from-scratch chocolate cake. Cacao-rich chocolates will lose some, but not all, of the flavonoid punch when baked or cooked, so raw forms are best.
- Most traditional boxes of chocolates are packed with additional sugar and dairy fat. Instead of one of those, look for chocolate with 70% or more cacao.
- High-cacao products have more robust flavors and less sugar.
- There’s a rainbow of other choices for flavonoid-rich foods; you'll find most of them in the aisle with the oranges and onions.
- Berries, peppers, citrus fruits and tea all pack a great antioxidant punch. Veggies with bright colors are good choices as well, including chards and arugula.
Even tomatoes offer good antioxidants. Fruit is rarely a bad pick for snacks or celebrating.
Learn more about nutrition, food and your health.
Add Nutrient-Rich Chocolate into Valentine’s Day
Healthy Chocolate Dip for Berries
Ingredients
- 3 tablespoons cocoa powder (Use unsweetened baking cocoa, not hot cocoa mix)
- 1 tablespoon liquid sweetener, such as honey, agave nectar or maple syrup
- 5 tablespoons water, adjusted as needed to thin or thicken the sauce
Directions
- In a small bowl, combine cocoa and sweetener.
- Add water and mix until consistent.
- The mixing may take a little time – you can add more water to make it thinner, but do so carefully to avoid thinning it too much.
- Serve as a heart-healthy dip for any berries you prefer.
