Dark Chocolate Has 7 Proven Health Benefits
Dark chocolate is high in nutrients that are beneficial to your health. It’s made from the cacao tree’s seed and is one of the best sources of antioxidants available. Dark chocolate has been shown in studies to promote health and reduce the risk of heart disease. Here are seven scientifically proven health benefits of dark chocolate or cocoa.
1. It is quite nourishing.
It’s quite healthful if you buy good dark chocolate with a high cocoa content. It’s packed with nutrients and has a good amount of soluble fibre.
A 100-gram bar of 70%–85% cocoa dark chocolate comprises:
- Fiber content: 11 g
- 67 percent of the daily value (DV) for iron
- Magnesium: 58 percent of the daily value
- Copper has a DV of 89 percent.
- Manganese has a DV of 98 percent.
It also contains significant amounts of potassium, phosphorus, zinc, and selenium. Of course, 100 grammes (3.5 ounces) is a substantial amount and should not be consumed on a daily basis. These nutrients also have 600 calories and a modest sugar content. As a result, dark chocolate should be consumed in moderation.
Cocoa and dark chocolate have a good fatty acid profile. The fats are primarily oleic acid, stearic acid, and palmitic acid (a heart-healthy fat also present in olive oil). Stearic acid has no effect on blood cholesterol levels. Although palmitic acid has the ability to elevate cholesterol levels, it only accounts for one-third of total fat calories. Dark chocolate contains stimulants like caffeine and theobromine, but the amount of caffeine in dark chocolate is quite modest compared to coffee, so it’s unlikely to keep you up at night.
2. A potent antioxidant source
The term ORAC refers to the ability to absorb oxygen radicals. It’s a measurement of a food’s antioxidant activity. Basically, researchers test a sample of food against a bunch of free radicals (bad) to evaluate how well the antioxidants in the food can neutralise the free radicals. ORAC values are questioned in terms of biological significance because they are measured in a test tube and may not have the same effect in the body.
Raw, unprocessed cocoa beans, on the other hand, are among the highest-scoring meals that have been tested. Dark chocolate is high in physiologically active chemical compounds that serve as antioxidants. Polyphenols, flavanols, and catechins are only a few of them.
3. It has the potential to enhance blood flow and decrease blood pressure.
The flavanols in dark chocolate can increase the production of nitric oxide by the endothelium, the lining of arteries (NO). One of NO’s tasks is to transmit signals to the arteries to relax, lowering blood flow resistance and thereby lowering blood pressure. Cocoa and dark chocolate have been shown in numerous controlled trials to enhance blood flow and reduce blood pressure, albeit the benefits are usually minor.
Take this with a grain of salt, as one study in people with high blood pressure found no effect. Given the wide range of findings among studies on this topic, it’s evident that further study is required.
4. Increases HDL levels while protecting LDL from oxidation.
Dark chocolate consumption can help with a number of heart disease risk factors. Cocoa powder was found to dramatically lower oxidised LDL (bad) cholesterol in men in a controlled trial. For those with high cholesterol, it also boosted HDL and decreased total LDL. The term “oxidised LDL” refers to LDL cholesterol that has been oxidised by free radicals. This renders the LDL particle reactive and capable of causing damage to other tissues, such as the lining of your heart’s arteries.
It’s no surprise that chocolate reduces oxidised LDL. It includes a high concentration of potent antioxidants that make their way into the bloodstream and protect lipoproteins from oxidative damage. Dark chocolate’s flavanols can also help to improve insulin resistance, which is a risk factor for diseases including heart disease and diabetes. Dark chocolate, on the other hand, includes sugar, which can have the opposite effect.
5. It has the potential to lower the risk of heart disease.
Dark chocolate’s components appear to be very protective against LDL oxidation. In the long run, this should result in far less cholesterol accumulating in the arteries, lowering the risk of heart disease. Several long-term observational studies have seen a significant improvement. Cocoa was found to cut the risk of death from heart disease by 50% over 15 years in a trial of 470 older men.
According to another study, eating chocolate two or more times a week reduced the risk of calcified plaque in the arteries by 32%. It had no effect if you ate chocolate less frequently. Another study found that eating dark chocolate five or more times per week reduced the risk of heart disease by 57%. According to a 2017 clinical investigation, participants who ate almonds with or without dark chocolate had lower LDL cholesterol levels. Of course, because these four studies are observational, it’s impossible to say whether the chocolate was the factor that reduced the risk. However, because the biological process (lower blood pressure and oxidised LDL) is well understood, it’s possible that eating dark chocolate on a regular basis can minimise the risk of heart disease.
6. It has the potential to protect your skin from the sun.
Dark chocolate’s bioactive ingredients may also be beneficial to your skin. Sun protection, improved blood flow to the skin, and increased skin density and hydration are all benefits of flavanols. The minimal erythemal dose (MED) is the amount of UVB rays that are required to elicit skin redness 24 hours after exposure.
After consuming dark chocolate high in flavanols for 12 weeks, the MED of 30 participants more than doubled. If you’re planning a beach vacation, indulge in some extra dark chocolate in the weeks and months leading up to your trip. However, before abandoning your regular skin care routine in favour of more dark chocolate, consult your doctor or dermatologist.
7. It has the potential to boost brain function.
The good news doesn’t stop there. Dark chocolate may also help your brain work better. In one study, eating high flavanol chocolate for five days enhanced blood flow to the brain in healthy participants. Cocoa may also help elderly persons with mild cognitive impairment enhance their cognitive performance. It may also help with verbal fluency and a variety of illness risk factors. Furthermore, cocoa includes stimulant compounds such as caffeine and theobromine, which may be one of the reasons why it can increase brain function in the short term.
There is a lot of evidence that cocoa has a lot of health benefits, especially when it comes to heart disease prevention. Of course, this does not imply that you should eat a lot of chocolate every day. It’s still high in calories and simple to consume too much of. After dinner, have a square or two and try to savour them. Consider creating a hot cocoa without any cream or sugar if you want the advantages of cocoa without the calories of chocolate. Choose high-quality dark chocolate with a cocoa level of 70% or more. You might be interested in this guide to finding the best dark chocolate.
