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12/28/19 1:17 P

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How many different nutrients does your body need each day?
45 emoticon
Your body needs over 45 different nutrients every day. These nutrients are essential for health and must be provided in the foods eaten.



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12/27/19 1:33 P

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Oats are naturally gluten-free.
True emoticon
Oats are gluten-free, but the processing of oats usually contaminates them with other gluten-containing foods, so only oats that are specially labeled as gluten-free are safe for people with sensitivities



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12/26/19 1:02 P

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Fish that live in warm, sunny waters contain more Omega-3's
False emoticon
Fish that live in dark, cold waters naturally contain higher levels of Omega-3's.



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Line up these 5 homemade pies in order of most to least calories per slice (highest to lowest calories).
Pecan pie, cherry pie, apple pie, pumpkin pie, sweet potato pie emoticon
Here's the fat and calorie breakdown for homemade pies:
Pecan pie 503 calories, 27 grams fat
Cherry pie 486 calories, 22 grams fat
Apple pie 411 calories, 19 grams fat
Pumpkin pie 316 calories, 14 grams fat
Sweet potato pie 250 calories, 12 grams fat




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12/26/19 1:01 P

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In order to lower your triglyceride numbers, you need to lose:
7-10% of your body weight emoticon
Since your body releases triglycerides into the bloodstream from your stored fat, the less fat you have available, the lower your triglycerides will be. You don't have to lose a lot of weight to see a benefit either. Losing just 7-10% of your body weight (just 14-20 pounds for a 200-pound person) can make a difference in your triglycerides—and for your heart!



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12/23/19 1:20 P

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People who smoke need twice as much of what vitamin?
Vitamin C emoticon
Adult males need 90 milligrams of vitamin C daily and adult females need 75 milligrams daily. People who smoke need about twice as much vitamin C daily.



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12/23/19 1:10 P

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Chronic stress can literally make you sick.
True emoticon
According to the National Institutes of Health, hormones (like cortisol) that hang around during chronic stress can put us at risk for obesity, heart disease, cancer, and a variety of other illnesses. Take time out of your day to do a relaxing activity you enjoy, like journaling, meditating, going for a jog, or talking to a friend on the phone. Return refreshed and kick your stressors to the curb!




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12/23/19 1:06 P

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With each step you take, how much force do your knees and hips experience?
2-4 times your body weight emoticon
Every time you take a step, the force on your knees and hips equals two to three times your body weight! Climbing down steps will increase the pressure on your knees and hips by six-fold—that's 900 pounds of pressure for a person who weights just 150 pounds. Your risk of developing osteoarthritis generally increases with the amount of weight that your joints have to bear. Once osteoarthritis has developed, being overweight exacerbates the condition. Your SparkDiet can help you lose the extra pounds safely and permanently.



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12/22/19 5:22 P

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It's important to maintain a regular sleep and wake schedule each day, including weekends.
True emoticon
Your sleep-wake cycle is regulated by a "circadian clock" in your brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake time, even on the weekends when there is the temptation to sleep in.



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12/22/19 5:20 P

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Which of the following is NOT a good nutrition strategy for type 2 diabetics?
Eating fat with every meal and snack emoticon
While all of these other strategies are important for diabetics, eating fats at every meal or snack is not. Certain fats can enhance health, and fat can also slow carbohydrate absorption, preventing spikes in blood sugar. But diabetics need to watch their fat intake and keep it at moderate levels. Therefore, eating fat at every meal and snack is typically not advised. Eating Well with Type 2 Diabetes offers more tips.



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12/22/19 5:07 P

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A Body Mass Index (BMI) under ___ is considered underweight?
18.5 emoticon
A BMI of 18.5 or less is considered underweight. Calculate your BMI using SparkPeople's online calculator.



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12/21/19 4:24 P

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What does the word 'aerobic' mean?
With oxygen emoticon
The word "aerobic" means "with oxygen." Aerobic and cardiovascular exercises usually refer to the same thing, but the words themselves do not have the same meaning



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12/21/19 4:21 P

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The best way to get more flax into your diet is to cook your food in flaxseed oil.
False emoticon
Flaxseed oil is even more perishable than ground flaxseed and goes bad quickly when exposed to air, light and heat. You can add flaxseed oil to many foods, but do NOT heat it or cook with it. Heat will cause flaxseed oil to go rancid and destroy its healthy properties. Only add flaxseed oil to chilled foods (like smoothies, salad dressings, yogurt, etc.) or to foods after cooking.




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12/21/19 4:18 P

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Simply walking for 15 minutes per day (without changing your diet) can prevent weight gain. False emoticon
Walking alone might not be enough to prevent weight gain. Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center say that simply walking for 15 minutes (or about 2,000 steps) and eating a couple fewer bites of food can help you prevent future weight gain.



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12/19/19 7:26 P

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Surrounding yourself with people who tend to overeat makes YOU more likely to overeat, too.
True emoticon
Surrounding yourself with people who tend to overeat makes YOU more likely to overeat, too. Researcher Brian Wansink (author of "Mindless Eating") found that we mirror (to a point) the amount that our company consumes. We consciously and/or unconsciously follow the "consumption norm" of those we dine with by emulating how much they eat in order to achieve acceptance. Dr. Wansink's studies reflected this behavior, and it's important to be aware and attempt to make a conscious decision about how much you eat when eating among others.



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12/19/19 7:26 P

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Women need more folic acid than men do.
False emoticon
The recommended intake of folic acid for adult males and females is 400 micrograms daily.



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12/19/19 7:25 P

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Men need more vitamin K each day than women do.
True emoticon
The recommended daily vitamin-K intake for adult males is 120 micrograms; women need 90 micrograms daily.



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12/18/19 6:51 P

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Choosing white turkey meat instead of dark will save you how many fat grams per 4-oz. serving?
4 grams emoticon
Four ounces of dark turkey meat without skin contains a reasonable 183 calories and 5 grams fat. Skinless turkey breast is leaner at 153 calories and 1 gram of fat per serving.



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12/18/19 6:44 P

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Taking (or eating) extra vitamin B-12 can boost your energy levels.
False emoticon
A lack of vitamin B-12 may lead to fatigue, but taking extra B-12 does not boost energy levels. A water-soluble vitamin, your body excretes excess vitamin B-12.



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12/18/19 6:41 P

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The hormonal changes of menopause help protect women against cardiovascular disease.
False emoticon
Before menopause, women have lower rates of cardiovascular disease than men, in part because of their higher levels of estrogen. After menopause, however, the rate of heart disease in women continues to rise. Women who are 65 and older will experience heart disease equally as often as men of their same age. Get the facts about heart disease in women.



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12/17/19 6:11 P

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How many minutes of sunlight are generally needed per day to stimulate the body's vitamin D production?
15 minutes emoticon
Fifteen minutes of sunshine a day, preferably before noon or after 3 p.m., could be enough to stimulate your body’s vitamin D production.




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12/17/19 6:10 P

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What is the best way to prevent the flu?
Get a flu shot emoticon
Many doctors and health experts agree that vaccination (the flu shot) is the best way to avoid the flu. Talk to your doctor about whether or not you're a good candidate for flu vaccination. According to the National Sleep Foundation, lack of sleep can impair the effectiveness of the flu shot, so make sure you are well rested and caught up on any missed sleep before you get a vaccination. For more tips to beat the flu once you have it, click here.



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Which of the following statements about alcohol's effects on blood sugar is correct.
It can both raise and lower blood sugar emoticon
Alcohol can interfere with your blood glucose control, both raising and lowering blood sugar. Once in your system, alcohol initially lowers blood sugar, which can lead to hypoglycemia (low blood sugar). Some alcoholic beverages can raise your blood sugar because of their high carbohydrate content. To prevent your blood sugar from going too high, avoid sweet wines, liqueurs, and sweetened drinks like daiquiris, margaritas, pina coladas, etc. and choose lower-carb drinks.




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12/17/19 12:53 A

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Individuals who do not absorb vitamin B-12 properly might have what condition?
Permicious anemia emoticon
A lack of vitamin B-12 may lead to anemia, fatigue, nerve damage, stomach problems, a smooth tongue, or very sensitive skin. Some people have a medical problem called pernicious anemia in which vitamin B-12 is not absorbed from the intestines properly. They are missing a body chemical called intrinsic factor that comes from the stomach lining. Others have a diseased intestine or have had a large part of their stomachs or intestines removed. These conditions require treatment with vitamin B-12 injections.



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12/17/19 12:51 A

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What is the name of the condition of an UNDERACTIVE thyroid?
Hypothyroid emoticon
Hypothyroidism, the chronic condition of an under-active thyroid, affects millions of Americans. It's most commonly caused by chronic autoimmune thyroiditis or Hashimoto's disease, and can result in a variety of symptoms, including: weight gain (caused by a reduction in metabolism), water retention, depression, muscle pain, increased cholesterol, fatigue, mental "fog" and more.



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12/17/19 12:50 A

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In the phrase ''SMART Goals,'' what does the acronym ''SMART'' stand for?
Specific, Measurable, Attainable, Relevant, Timely emoticon
The best way to set yourself up for success is to make sure that your goals are SMART: Specific, Measurable, Attainable, Relevant, and Timely. Using these guidelines is a proven way to create goals that you can stick with for the long haul.



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12/16/19 12:48 A

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Which of the following statements best describe the method for measuring your resting heart rate?
All of the above emoticon
To accurately measure your resting heart rate: Count your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse)--prior to getting out of bed in the morning. Count the number of beats, starting with zero, for one full minute. For accuracy, take your resting heart rate three mornings in a row and average the heart rates.



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12/16/19 12:38 A

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If your friend becomes obese, your chance of becoming obese, too, increases by how much?
57% emoticon
Research published in a July 2007 edition of the New England Journal of Medicine found that when one individual becomes obese, the chance that his or her friend will become obese increases by 57 percent--even if their friend lives far away, and especially if their friend is of the same sex--71 percent in that case.



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12/16/19 12:31 A

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Besides foods fortified with calcium, you can only get calcium from dairy foods like milk and yogurt.
False emoticon
You can find calcium in many dairy-free foods, from almonds to tofu. Collard greens, black-eyed peas, blackstrap molasses, kale and oranges are a few more plant-based sources of calcium.



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12/9/19 8:22 P

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If you smoke, you should check with your doctor before starting a new fitness program.
True emoticon
A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program. You can get one here.



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According to the Nurses' Health Study, just 3 hours of brisk walking per week can lower a woman's risk of heart disease by how much
30-40% emoticon
According to the long-term Nurses' Health Study, which follows the habits and health of 72,000 female nurses, three hours of brisk walking each week (that's just 30 minutes per day) can lower a woman's risk of heart disease by 30% to 40%.



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12/9/19 8:16 P

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How many calories are in a bowl of New England Clam Chowder from Panera?
570 Calories emoticon
According to panerabread.com, a bowl of Panera's New England Clam Chowder contains 570 calories. Yikes--that's half a day's worth of calories for some people!




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12/8/19 12:45 A

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You can develop osteoarthritis by being physically inactive or physically overactive.
True emoticon
You are more likely to develop osteoarthritis if you are physically inactive or physically overactive. A lack of exercise weakens muscles and bones, decreasing flexibility and support at the joints, which eventually leads to pain and stiffness. At the same time, over-exercising can also be harmful to the joints. Stick with moderate exercise to strengthen the joints, decrease pain and improve range of motion. Read Managing Arthritis with Exercise to get started.

Edited by: SUNSET09 at: 12/8/2019 (00:53)

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Exercising regularly can increase the size of the hippocampus region of the brain.
True emoticon
A study published in Proceedings of the National Academy of Sciences found that regular sweat sessions can increase the size of a region of the brain called the hippocampus--a part of the brain that begins to decline around age 30 in most adults. The hippocampus is tucked deep in the brain and plays an important role in learning and memory. According to researchers, a larger hippocampus is associated with better performance on spatial reasoning and other cognitive tasks.



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12/8/19 12:35 A

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Vegans need to take supplemental vitamin B-12.
True emoticon
Vegans, also known as strict vegetarians, omit all meat and animal products (eggs, dairy, etc.) from their diets. Because vitamin B-12 only occurs naturally in animal foods like meat, dairy and eggs, vegans must supplement their B-12 intake with pill supplements or foods that have been fortified with vitamin B-12.



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11/26/19 12:04 P

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Cooking food in cast iron cookware can add iron to your food.
True emoticon
It's true! Cooking in cast iron adds a significant level of iron to the foods you cook, especially acidic foods such as tomato sauce.




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11/26/19 12:01 P

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What BMI (body mass index) range is considered overweight?
25-29.9 emoticon
A BMI between 25 and 29.9 is considered overweight. Calculate your BMI using SparkPeople's online calculator.



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11/26/19 11:48 A

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Eating chicken soup can help you recover from a cold.
True emoticon
There is a grain of truth to this practice. Chicken soup won't "cure" your cold, but research shows that it can help loosen nasal mucus and clear up congestion so you breathe a little easier. You can help yourself feel better in no time by following these Self-Care Tips for Sick Days.



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11/24/19 3:38 P

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Which of the following best describes calisthenics?
Body weight exercises emoticon
Calisthenics are exercises that use your own body weight in lieu of outside or added resistance. You can use the weight of your own body to develop muscle, but using body weight alone is less effective for developing larger muscles and greater strength. However, calisthenics adequately improve general muscular fitness and are sufficient to improve muscle tone and maintain one’s current level of muscular strength. Examples include: pushups, crunches, dips, pull ups, lunges, and squats, just to name a few.



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11/24/19 3:36 P

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Which of the following actions can cause osteoarthritis to develop?
All of the Above emoticon
Joint injuries or overuse, whether from physical labor, sports, or repetitive injury, can increase the risk for developing osteoarthritis. Even a single injury to a joint can result in the development of osteoarthritis many years later. Read The Causes of Osteoarthritis for more information.



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'Whole grain' is the same thing as 'whole wheat.'
False emoticon
The term "whole grain" is used in lots of food ads, and on the front of food packages, from bread to crackers to cereals. But whole grain is NOT the same thing as whole wheat.



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Where does most of the fuel you burn during exercise come from?
Stored carbohydrates and fat emoticon
Most of the fuel you use during exercise doesn’t come from the food you've recently eaten! It actually comes from the carbohydrates (called "glycogen") and fat that's stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.



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Eggs are a lower-quality protein than poultry, beef, fish, and beans.
False emoticon
Eggs are exceptionally high-quality protein. In fact, the only source of protein higher in quality than eggs is a mother’s breast milk. Amino acids are the building blocks for proteins in our body, and eggs contain all nine of the essential amino acids—the ones our bodies cannot produce.



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Research shows that you are more likely to receive accurate weight loss advice on high-activity message boards like SparkPeople's.Research shows that you are more likely to receive accurate weight loss advice on high-activity message boards like SparkPeople's.
True emoticon
When it comes to weight loss advice, a study published in the American Journal of Medicine (July 2007) says that Internet users tend to receive accurate answers when they ask questions in high-volume online forums. The study also recommends that health professionals refer their patients to high-volume forums, like SparkPeople.com's Message Boards for weight loss advice. Read more about this study here.



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The same two bacteria cultures are used to make all yogurts.
True emoticon
Two such bacteria cultures, Lactobacillus bulgaricus and Streptococcus thermophilus are used to make all yogurts.



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People who eat chocolate live longer than people who abstain from it?
True emoticon
Researchers at Harvard University believe chocolate may help people live longer! A study tracking older men found that those who ate chocolate lived almost a year longer than those who didn't.




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You pack a lunch that contains a turkey and cheese sandwich. How soon must you put your lunch in the refrigerator so that it remains safe to eat?
2 hours emoticon
If you pack a lunch that includes perishable food items--meat and cheese sandwiches, leftovers, salads, or dairy foods--don't let more than two hours pass from the time you make your lunch at home to the time you put it in the office refrigerator. The same rule applies if you go out for lunch and bring back fast food, carry out, or doggy bag.



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Which of the following is responsible for the sweetness in some candies?
Corn Syrup emoticon
Although all of these ingredients can be found in candy, corn syrup is the most common sweetening agent. Artificial flavors provide the flavor, but not the sweetness. Modified corn starch is a thickening agent, and yellow 5 is a food coloring.

Edited by: SUNSET09 at: 11/21/2019 (14:02)

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Research has proven that detox diets help remove toxins from the body.
False emoticon
There is no medical evidence that detox diets actually remove any toxins from the body.



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Dutch-processed chocolate contains the most antioxidants.
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Many cocoa powders are "Dutch processed" or "alkalized" to reduce their acidity, but this processing also reduces their antioxidants and phenols. Natural cocoa powder provides the most benefits.



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