- Flavonoids Linus Pauling Institute
- Ried K et al, 2012, Effect of cocoa on blood pressure Cochrane
- Galleano M et al, 2009, Cocoa, chocolate and cardiovascular disease PubMed Central
- Ding EL et al, 2006, Chocolate and Prevention of Cardiovascular Disease: A Systematic Review PubMed Central
- Scholey A et al, 2013, Effects of chocolate on cognitive function and mood: a systematic review PubMed
- Buitrago-Lopez A et al, 2011, Chocolate consumption and cardiometabolic disorders: systematic review and meta-analysis PubMed
- Hooper L et al, 2012, Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials PubMed
Flavanols
What are flavanols?
Flavanols are a subclass of flavonoids, which are nonessential nutrients found in plant foods, mainly in tea and chocolate. Flavanols include catechin, epicatechin, epicatechin gallate, epigallocatechin and epigallocatechin gallate, theaflavins and proanthocyanidins [1].
Foods High in Flavanols
- Cocoa, dark chocolate
- Teas: black, green and oolong tea
- Apples, berries, red grapes, red wine
- Reference: [1]
Flavanols Supplements
Various tea extracts high in flavanols are available without prescription (over-the-counter).
Flavanols Health Benefits
According to one Cochrane review of studies, intake of flavanol-rich cocoa and chocolate may have a small effect on the reduction of blood pressure [2].
Some other reviews suggest that consumption of flavanols from dark chocolate and cocoa products is associated with lower total and LDL and higher HDL cholesterol levels [3].
There is INSUFFICIENT EVIDENCE about the effectiveness of flavanols from chocolate in the prevention or treatment of cardiovascular disease [4,6,7] or in improving cognitive function [5] or as antioxidants [3].
Phytonutrients
- Curcumin
- FLAVONOIDS:
- Anthocyanidins
- Flavanols: Proanthocyanidins
- Flavanones: Hesperidin
- Flavonols: Quercetin
- Flavones: Diosmin, Luteolin
- Isoflavones: daidzein, genistein
- Caffeic acid
- Chlorogenic acid
- Lignans
- Resveratrol
- Tannins
- Tannic acid
- Fructose
- Galactose
- Glucose
- Isomaltose
- Isomaltulose
- Lactose
- Maltose
- Mannose
- Sucrose
- Tagatose
- Trehalose
- Trehalulose
- Xylose
- Erythritol
- Glycerol
- Hydrogenated starch hydrolysates (HSH)
- Inositol
- Isomalt
- Lactitol
- Maltitol
- Mannitol
- Sorbitol
- Xylitol
- Fructo-oligosaccharides (FOS)
- Galacto-oligosaccharides (GOS)
- Human milk oligosaccharides (HMO)
- Isomalto-oligosaccharides (IMO)
- Maltotriose
- Mannan oligosaccharides (MOS)
- Raffinose, stachyose, verbascose
- SOLUBLE FIBER:
- Acacia (arabic) gum
- Agar-agar
- Algin-alginate
- Arabynoxylan
- Beta-glucan
- Beta mannan
- Carageenan gum
- Carob or locust bean gum
- Fenugreek gum
- Galactomannans
- Gellan gum
- Glucomannan or konjac gum
- Guar gum
- Hemicellulose
- Inulin
- Karaya gum
- Pectin
- Polydextrose
- Psyllium husk mucilage
- Resistant starches
- Tara gum
- Tragacanth gum
- Xanthan gum
- INSOLUBLE FIBER:
- Cellulose
- Chitin and chitosan
- FATTY ACIDS
- Saturated
- Monounsaturated
- Polyunsaturated
- Short-chain fatty acids (SCFAs)
- Medium-chain fatty acids (MCFAs)
- Long-chain fatty acids (LCFAs)
- Very long-chain fatty acids (VLCFAs)
- Monoglycerides
- Diglycerides
- Triglycerides
- Vitamin A - Retinol and retinal
- Vitamin B1 - Thiamine
- Vitamin B2 - Riboflavin
- Vitamin B3 - Niacin
- Vitamin B5 - Pantothenic acid
- Vitamin B6 - Pyridoxine
- Vitamin B7 - Biotin
- Vitamin B9 - Folic acid
- Vitamin B12 - Cobalamin
- Choline
- Vitamin C - Ascorbic acid
- Vitamin D - Ergocalciferol and cholecalciferol
- Vitamin E - Tocopherol
- Vitamin K - Phylloquinone
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