Super fruits are generally considered to be fruits that are rich in antioxidant compounds, thus providing additional nutritional value beyond their normal macronutrient (protein, carbs, etc) content. Popular super fruits include fruits like blueberries, pomegranates, acai berries, and cranberries among many others. Based on new research from the Hershey Company, cacao seeds should be considered a super fruit and foods containing natural cocoa powder or dark chocolate should be considered "super foods"[1]. In this new research study (download for free), scientists from the Hershey Company analyzed and compared the antioxidant capacity (ORAC value), total polyphenol content, and total flavanol content of cocoa powder (an extract of the cacao seed), dark chocolate, a hot cocoa mix, and various fruit powders/products. The results of their analysis showed that: Cocoa powder had a substantially higher antioxidant activity than blueberry, pomegranate, and cranberry powders. The antioxidant activity of cocoa powder was also higher, but not significantly so, than acai powder. Cocoa powder also had a substantially higher total flavanol content than acai, blueberry, cranberry, and pomegranate powders; however, total polyphenol contents were not statistically different between the powders tested. On a 'per serving' basis, dark chocolate had a higher antioxidant capacity than a cocoa beverage as well as acai, blueberry, and cranberry powders. The total polyphenol content was higher in dark chocolate than any of the fruit powders with the exception of pomegranate. The total flavanol content on a per serving basis was greater in dark chocolate and a cocoa beverage than any of the fruit powders. The hot cocoa mix had the lowest antioxidant capacity, total polyphenol content, and total flavanol content of all products tested. Chocolate has been getting a lot of good press lately because of the reported health benefits of dark chocolate and the antioxidant capacity of dark chocolate. This new study continues to suggest that less-refined cacao products have a high antioxidant capacity and are rich in polyphenols, specifically flavanols. This study also suggests that the antioxidant capacities of cocoa powder and dark chocolate are greater than several of the more popular "super fruits", inducing the Hershey researchers to suggest that cacao seeds should be considered a "super fruit". Whether or not foods containing cocoa powder or dark chocolate are ever thought of as "super foods", it is clear that these particular ingredients are rich in antioxidants. However, it remains important as consumers that we choose wisely and limit our portions when we choose chocolate products. Many chocolate products are high in fat and calories, so should be consumed sparingly. Also, it is critical to select foods that use these minimally processed ingredients as these are the ones that retain their antioxidant capacity. More heavily processed products like the hot cocoa mix tested in this study, have little antioxidant capacity because the polyphenols are destroyed by the processing (typically alkalinization or Dutch processing).
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Super Fruits have become tremendously popular over the last few years due to their purported health benefits.
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