Who doesn’t enjoy indulging in dark chocolate. The rich taste of coco is loved all around the world. Dark chocolate typically contains a higher percentage of cocoa solids and a lower amount of sugar compared to milk chocolate, resulting in a more intense chocolate flavor with hints of bitterness. This blog is giving you 7 reasons to make dark chocolate a regular part of your diet.
8 Health Benefits of Dark Chocolate
1. Provides Nutrition
Dark chocolate with high cocoa content is very nutritious. A 100g of dark chocolate bar with 70%-80% cocoa. Nutritional value of chocolate (1)
- 11 grams of fiber
- 66% of the DV for iron
- 57% of the DV for magnesium
- 196% of the DV for copper
- 85% of the DV for manganese
Dark chocolate is rich in soluble fibre and essential minerals. It also contains potassium, phosphorus, zinc, and selenium. However dark chocolate is also high in calories providing 600 calories per 100g. So, don’t get lost and remember moderation is the key.
2. Provide Antioxidant Benefits
Dark chocolate contains antioxidants called flavonoids, specifically flavanols, which have been linked to various health benefits, including improved heart health, reduced inflammation, and enhanced brain function. Consuming dark chocolate with a high cocoa content can provide antioxidant benefits.
One study found that dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested, which included blueberries and acai berries (2).
3. Improves Blood Flow
Dark chocolate with a high cocoa content has been associated with improved blood flow and lower blood pressure due to its high levels of flavonoids, particularly flavanols. These compounds help relax blood vessels, improve endothelial function, and promote vasodilation, leading to better circulation and potentially lower blood pressure (3).
4. Improves Heart Health
The compounds found in dark chocolate show strong protective effects against the oxidation of LDL cholesterol. Over time, this could lead to a reduction in the buildup of cholesterol in arteries, ultimately lowering the risk of heart disease. One study found that eating chocolate 3 times per week lowered the risk of cardiovascular disease by 9% (4).
5. Reduce Cholesterol
Eating dark chocolate can enhance various critical risk factors associated with heart disease. It may offer protection against elevated levels of cholesterol. Certain types of LDL cholesterol are prone to oxidation, a process initiated when they encounter free radicals in the body. This oxidation renders the LDL particle reactive and potentially harmful to other tissues, such as the arterial lining of the heart.
Cocoa reduces the levels of LDL prone to oxidation. Cocoa is rich in potent antioxidants that enter the bloodstream and safeguard lipoproteins from oxidative harm.
One small study found that dark chocolate supplemented with flavanol lycopene was found to significantly decrease levels of total cholesterol, LDL (bad) cholesterol, and triglycerides (5).
6. Improve Skin Health
Eating dark chocolate in moderation is a great way to improve your skin health. Dark chocolate is rich in important vitamins and minerals like copper, iron, magnesium, and manganese which are good for your skin health. Manganese helps in collagen production which is essential protein for skin. Dark chocolate is also rich in antioxidants which protect skin from harmful UV rays.
7. Improve Brain Function
Dark chocolate helps to improve brain function. Cocoa flavonoids present in dark chocolate help to maintain cognitive function, with mild cognitive impairment and reduce the chance of progressing to dementia.
A scientific study found that eating high flavanol cocoa can improve blood flow to the brain (6). Some studies also suggest that chocolate stimulates neural activity in areas of the brain associated with pleasure and reward, which in turn decreases stress and improves your mood.
8. Helps in Weight Loss
If you wonder is dark chocolate good for weight loss? The short answer is yes. Scientific research suggests that eating dark chocolate regularly can help you lose weight. Eating dark chocolate after meals triggers hormones that provide the feeling of fullness. This helps you avoid overeating and consuming excessive calories. It is important to note that a healthy diet is necessary for weight loss and eating dark chocolate alone will not contribute to weight loss.
Conclusion
There are plenty of scientific evidence of dark chocolate benefits to the health. Choose a dark chocolate which contains 70% or higher cocoa content. Dark chocolate generally includes a small amount of sugar, with higher cocoa content correlating to lower sugar levels. But just because it provides multiple health benefits don’t go all out on dark chocolate. Remember moderation is the key.
FAQs
1. Can I eat dark chocolate every day?
Consuming dark chocolate in moderation as part of a balanced diet is generally considered safe and may even offer health benefits, but excessive intake should be avoided.
2. Does 70% dark chocolate have health benefits?
Yes, 70% dark chocolate contains higher cocoa content, which provides antioxidants and other compounds associated with potential health benefits, such as improved heart health and antioxidant protection.
3. What are the side effects of dark chocolate?
Possible side effects of dark chocolate include weight gain if consumed in excess, caffeine sensitivity reactions, allergic reactions in some individuals, and potential interactions with certain medications.
4. Can I eat dark chocolate at night?
Consuming dark chocolate at night is generally fine as long as it doesn’t disrupt your sleep due to its caffeine content.
5. What are 3 benefits of eating dark chocolate?
Three benefits of eating dark chocolate include improved heart health due to antioxidants, potential reduction in blood pressure, and enhanced brain function attributed to flavonoids and caffeine content.