Neera completed a degree in Nutrition and Dietetics from the University of Alberta. She has gone on to do a combined Masters in Public Health Nutrition and her Dietetic Internship upon which she will be registered with the Dietitians of Canada. She has worked as a Community Nutritionist for the South Asian population and has been featured in Flare Magazine and Family Health Magazine. Questions about food and nutrition? Calories in Indian foods? Low-fat desi-recipes or fad diets? Email her! neera@mybindi.com

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Chocolate is Good For You!

On Valentine's Day, a box of chocolates from a loved one will delight your heart in more ways than one. You may gladdened to know that chocolate is good for you! It contains compounds called flavonoids that can help to maintain a healthy heart, good circulation, and reduce blood clotting, which can cause heart attacks and strokes.

More and more, we are finding evidence that consumption of DARK chocolate that is rich in flavonoids can have positive cardiovascular effects. New data shows it might act as an antioxidant, blocking arterial damage caused by free radicals. Antioxidants help to reduce the damage of cancer-causing charged particles within the body. These unstable molecules are produced by normal cell processes, and may cause heart disease by damaging the lining of arteries that feed blood to the heart. Fruits, vegetables, nuts and whole grains are high in antioxidant vitamins such as C and E. In addition, dark chocolate appears to inhibit platelet aggregation, a factor in heart attacks and strokes.

The flavonoids in dark chocolate are derived from cocoa, which is rich in antioxidants. Research shows that a small dark chocolate bar has as many flavonoids as six apples, 4.5 cups of tea, 28 glasses of white wine and two glasses of red. Depending on the production process of chocolate and cocoa products, flavonoid level can vary, and many flavonoids can be destroyed. All chocolates are not created equal in regards to flavonoid content.

Flavonoids are believed to reduce the risk of cardiovascular disease, which is the number one killer of South Asian Canadians, by reducing platelet aggregation - when blood platelets combine into a sticky mass and form clots. Though dark chocolate contains flavonoids it also has high levels of saturated fats and sugar. Keep in mind that fruits and vegetables contain much higher levels of flavonoids, plus many other beneficial nutrients without the fat content.

The protective effects are strongest in chocolate bars or drinks that have high concentrations of cocoa powder. Dark chocolate, for instance would have more of an effect than milk chocolate. White chocolate has none of the cocoa flavonoids.

So the message is: it is okay to enjoy a little chocolate in moderation, but ensure you also eat five to ten servings of vegetables and fruit daily to get all the flavonoids you need without the added fat.