Dark Chocolate's 7 Proven Health Benefits

Dark chocolate contains a lot of nutrients that are good for your health.

It's made from the cocoa tree seed and is one of the most significant antioxidant sources available.

Dark chocolate has been shown in studies to promote health and reduce the risk of heart disease.

This article examines seven scientifically validated health advantages of dark chocolate or cocoa.

1. Very nourishing

It's pretty healthful if you buy good dark chocolate with a high cocoa content.

It's packed with nutrients and has a good level of soluble fiber.

A 100-gram bar of 70%–85% cocoa dark chocolate has the following ingredients:

• 11 grams of dietary fiber
• 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 grams (3.5 ounces) is substantial and should not be consumed daily. These nutrients also have 600 calories and modest sugar content.

Dark chocolate, as a result, should be consumed in moderation.

Cocoa and dark chocolate have an excellent fatty acid profile. Oleic acid (a heart-healthy fat found in olive oil), stearic acid, and palmitic acid make up the majority of the fats.

Stearic acid does not affect blood cholesterol levels. Although palmitic acid can elevate cholesterol levels, it only accounts for one-third of total fat calories.

Dark chocolate contains stimulants like caffeine and theobromine, but the caffeine content is low compared to coffee, so it's unlikely to keep you up at night.

SUMMARY

Fibre, iron, magnesium, copper, manganese and other minerals are abundant in high-quality dark chocolate.

2. It Contains many antioxidants.

The term ORAC refers to the ability to absorb oxygen radicals. It's a measurement of a food's antioxidant activity.

Researchers use several harmful free radicals against a food sample to see how well the antioxidants in the meal can neutralize them.

ORAC levels are questioned for their biological significance because they are measured in a test tube and may not affect the body.

Raw, unprocessed cocoa beans, on, On the other hand, are among the highest-scoring meals that have been tested.

Dark chocolate contains a high concentration of biologically active chemical components that act as antioxidants. Polyphenols, flavonols, and catechins are only a few of them.

Cocoa and dark chocolate, according to one study, have higher antioxidant activity, polyphenols, and flavanols than any other fruit tested, including blueberries and acai berries.

SUMMARY

A wide range of solid antioxidants can be found in cocoa and dark chocolate. They have considerably more nutrients than most other foods.

3. It has the potential to enhance blood flow and reduce blood pressure.

The flavanols in dark chocolate can increase nitric oxide production by the endothelium, the lining of arteries.

One of NO's tasks is transmitting signals to the arteries to relax, lowering blood flow resistance and lowering blood pressure.

Cocoa and dark chocolate have been shown to enhance blood flow and reduce blood pressure, albeit the benefits are usually minor.

Take this with a grain of salt, as one study found no effect in people with high blood pressure.

Given the wide range of findings among studies on this topic, it's evident that further research is needed.

SUMMARY

Cocoa's bioactive components may increase artery blood flow and lower blood pressure by a tiny but statistically significant amount.

4. HDL levels are raised, and LDL is protected from oxidation.

Dark chocolate consumption can help with several heart disease risk factors.

Cocoa powder significantly reduced oxidized LDL (bad) cholesterol in men in controlled research. For those with high cholesterol, it also boosted HDL and decreased total LDL.

The term "oxidized LDL" refers to LDL cholesterol that free radicals have oxidized.

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 oxidized 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 lower insulin resistance, a risk factor for diseases including heart disease and diabetes.

Dark chocolate, on the other hand, includes sugar, which can have the opposite effect.

SUMMARY

Several key disease risk factors are improved by dark chocolate. It reduces LDL's oxidative damage susceptibility while raising HDL and enhancing insulin sensitivity.

5. Reduces the chance of heart disease

Dark chocolate's components appear to be very protective against LDL oxidation.

This should result in significantly less cholesterol accumulating in the arteries, lowering the long-term risk of heart disease.

Several long-term observational studies have found a significant improvement.

Cocoa lowered the risk of death from heart disease by half in a 15-year study of 470 older men.

According to another study, eating chocolate twice 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 oxidized LDL) is well understood, it's possible that eating dark chocolate regularly can minimize the risk of heart disease.

SUMMARY

Observational studies reveal that those who eat the most chocolate had a lower risk of heart disease.

6. It may protect your skin from the sun.

Dark chocolate's bioactive components may be beneficial to your skin as well.

Sun protection, improved blood flow to the skin, and increased skin density and hydration benefit from flavonols.

The minimal erythemal dose (MED) is the number of UVB rays 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, consult your doctor or dermatologist before abandoning your regular skincare routine in favor of extra dark chocolate.

SUMMARY

Studies have shown that Cocoa flavanols enhance blood flow to the skin and protect it from sun damage.

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, healthy subjects who ate high flavanol chocolate for five days saw an increase in blood flow to the brain.

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.

Cocoa also contains stimulant substances like caffeine and theobromine, which could explain why it can temporarily improve brain function.

SUMMARY

By increasing blood flow, cocoa or dark chocolate may help to improve brain function. Caffeine and theobromine are among the stimulants found in them.

Last but not least

There is much evidence that cocoa has many health benefits, especially when it comes to heart disease prevention.

Of course, this does not imply that you should eat much 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 savor them. Consider making hot cocoa without any cream or sugar if you want the benefits of cocoa without the calories of chocolate.

Also, keep in mind that much chocolate on the market isn't healthy.

Choose high-quality dark chocolate with a cocoa level of 70% or more.

Dark chocolates normally include sugar, but only in trace amounts, and the darker the chocolate, the less sugar it contains.

Chocolate is one of the rare foods that tastes great and has many health advantages.