Do we really need an excuse to eat chocolate? Well it seems we have more and more reasons to eat it these days. Most people don’t realize that chocolate, much like fruits and vegetables is plant derived. Dark chocolate bars, with high-cocoa content, are loaded with something called epicatechin. Epicatechin is a particularly active member of a group of compounds called plant flavoniods. Flavonoids help protect us by exhibiting anti-oxidant activity in the body.

And here is more good news, some of the fats in chocolate are actually good for you! The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid. Oleic Acid is a heart-healthy monounsaturated fat that is also found in olive oil. Stearic Acid is a saturated fat, but one which research is shows has a neutral effect on cholesterol. Palmitic Acid is also a saturated fat, however this one does raise cholesterol and increases the risk for heart disease. That means that only 1/3 of the fat in dark chocolate is bad for you. Not bad when you consider that alternative sweet treats such as baked goods are often loaded in partially hydrogenated fats, and excessive amounts of plant fats such as soy and canola oil which promote inflammation in the body.

In a study published in the journal Hypertension in August 2005, researchers from Italy found that dark chocolate may lower blood pressure in people with hypertension. The research also found that levels of LDL cholesterol in these individuals dropped by 10 percent. Another study showed that flavonoids in cocoa prevent fat-like substances in the bloodstream from oxidizing and clogging the arteries which will make blood platelets less likely to stick together and cause clots.

While a little dark chocolate can be good, a lot is not better. Chocolate is still loaded with calories. If you’re going to put more chocolate in your diet, you’ll have to cut back somewhere else. Don’t forget that a balanced diet, full of other plant based foods, and plenty of exercise is still the key to heart health.

So remember, pure cocoa powder ranks the healthiest amongst all chocolate products, followed by dark chocolate and milk chocolate. The way that cocoa powder and chocolate syrups are manufactured, removes most flavonoids and depletes the finished product of any health benefits. Avoid all chocolate products with artificial sweeteners and corn syrup and look for ones with high cocoa content. According to the Chocolate Manufacturers Association, dark chocolate contains about eight times the amount of polyphenol antioxidants found in strawberries. How about some chocolate covered strawberries? It is almost berry season.

– Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

If your family is hoping to grow a few green thumbs this spring, don’t delay! Get a head start in the winter. Unlike their warm-season counterparts, cool-season crops are best started in early spring, so they’ll have enough time to fully mature before the summer heat arrives. Exact dates for planting seeds will vary slightly depending on your geographic location and the variety of the vegetables you are planting. Delicious cool-season veggies include calcium-rich kale to beta-carotene-packed carrots. Take advantage of a sunny March day and bring the kids to a local nursery, or check out a USDA-certified organic seed company  online. Both are great ways for the kids to decide what cool-season veggies they want to see in their spring salad!

Sara, KIWI intern