Dark Chocolate's Health Benefits

 Chocolate products, including dark chocolate, are made from the beans of the Theobroma cacao tree, also known as the cacao tree or cacao tree.

Dark chocolate has a higher cocoa content than milk or semi-sweet chocolate, but this percentage will vary depending on the type of dark chocolate you buy. Most dark chocolate products contain 70-85% cocoa, although some varieties may have much lower or higher cocoa content. For example, very dark chocolate may contain about 90% cocoa solids. Due to its high content of cocoa solids, dark chocolate is rich in minerals and protective plant compounds that benefit your health in many ways, including improving risk factors for heart disease and supporting digestion.

Here's everything you need to know about dark chocolate, including its nutrition, health benefits and risks.

 Source of antioxidants and anti-inflammatory substances

Cocoa products, such as dark chocolate, are rich in antioxidants and anti-inflammatory properties.

Antioxidants protect cells from free radicals. Free radicals are highly reactive molecules that can be harmful to your health when their numbers overwhelm the body's antioxidant defenses. Excessive production of free radicals causes a condition called oxidative stress, which has been linked to several chronic diseases, including certain cancers and heart disease. Antioxidants reduce or inhibit cell damage by reacting and neutralizing free radicals before they can damage lipids, proteins and DNA.

Dark chocolate is an excellent source of antioxidants, especially flavonoid compounds such as catechins, anthocyanins and proanthocyanidins. In fact, studies have shown that cocoa products, such as dark chocolate, have the highest flavonoid content of any food. Because it is rich in cocoa solids, dark chocolate contains five times more flavonoids than milk chocolate. Dark chocolate also has anti-inflammatory effects. Many studies have shown that consuming dark chocolate is effective in reducing inflammatory symptoms. For example, a 2023 study of 59 people receiving hemodialysis found that participants who ate 40 grams (g) of dark chocolate containing 70 percent cocoa three times a week for two months had lower levels of tumor necrosis factor-alpha, a marker of inflammation. It has been shown to reduce blood levels of (TNF-a) compared to the control group.

Other studies have shown that consuming dark chocolate is effective in reducing other markers of inflammation, such as interleukin-6 (IL-6) and high-sensitivity C-reactive protein (hs-CRP) in people with known conditions that increases inflammation. On the body. , for example people with type 2 diabetes. 

It can benefit heart health

Consuming cocoa products such as dark chocolate can be an effective and delicious way to support heart health. Because dark chocolate is very rich in anti-inflammatory and antioxidant compounds, it can help prevent and reduce heart disease risk factors such as atherosclerosis (plaque build-up in the arteries), high fat levels and blood pressure. Studies have shown that eating dark chocolate is associated with reduced atherosclerosis plaques in the coronary arteries and a reduced risk of coronary heart disease, heart attack, and stroke.

Eating dark chocolate as part of a heart-healthy diet can help reduce risk factors for heart disease, such as high blood pressure and high blood lipid levels. A 2022 review of 31 studies found that cocoa consumption significantly reduced systolic and diastolic blood pressure in people with normal and high blood pressure. The researchers observed that chocolate was more effective in lowering blood pressure than chocolate drinks and that cocoa products rich in flavonoid antioxidants were effective in lowering blood pressure. Eating chocolate also reduces the risk of cardiovascular disease by lowering levels of "bad" LDL cholesterol, blood sugar and triglycerides, and improving blood vessel function and blood flow.

For example, a 2021 review of eight studies examining the effects of cocoa and dark chocolate consumption in people with type 2 diabetes found that dark chocolate consumption was associated with significant reductions in LDL cholesterol and blood sugar levels.

 Rich in minerals

Chocolate products contain surprising amounts of certain nutrients. For example, dark chocolate is an excellent source of minerals such as magnesium and iron. Magnesium is a mineral required for blood sugar and blood pressure regulation, muscle contraction, nerve function and DNA synthesis. Getting enough magnesium each day is essential for overall health, but many people's diets are deficient in this essential nutrient. Getting too little magnesium can lead to health problems, including high blood pressure. That's why it's so important to choose foods rich in magnesium, such as vegetables, beans and cocoa products.

Dark chocolate is rich in magnesium. One ounce of dark chocolate with a 70-85% cocoa blend provides 64.6 milligrams (mg) of magnesium, which is 15% of your daily value (DV). Dark chocolate is rich in iron, a mineral necessary for growth and development, cellular function and the synthesis of certain hormones, as well as the production of hemoglobin, the protein that transports oxygen throughout the body.

One ounce of 70-85% dark chocolate provides 3.37 mg of iron, which is 19% of the RDI. In addition to iron and magnesium, dark chocolate is a good source of other minerals such as manganese and copper. Manganese is essential for energy metabolism and immune function, while copper is essential for energy production, neurotransmitter synthesis, iron metabolism and more. It acts as a cofactor for related enzymes.

 May benefit gut health

Diet has a significant impact on gut health, including the bacteria that live in the digestive system, collectively known as the gut microbiota.

Dark chocolate provides gut-friendly substances such as prebiotics. Prebiotics are compounds that serve as fuel for the beneficial bacteria that live in the digestive tract. Eating foods rich in prebiotic fiber can promote the growth of beneficial bacteria and improve gut health. A 2022 study of 48 healthy adults found that participants who consumed 30 grams of 85% dark chocolate for three weeks had increased gut bacterial diversity and increased levels of fatty acid-rich Blautia obeum bacteria. chain. (SCFA) Butyrate. SCFAs, such as butyrate, are compounds that energize cells in the colon, maintain gut health, and regulate inflammation in the gut. The researchers also found that 85 percent of the chocolate group felt better, which was linked to higher levels of Blautia bacteria.

This suggests that eating high-quality dark chocolate can have a positive effect on gut health and improve mood.

Dietary Values of Dark Chocolate 

Surprisingly, dark chocolate has a lot of nutrients, including iron and magnesium.

The following is a nutritional analysis of one ounce of 70–85% dark chocolate:

• 170 calories

• 12.1 grams (g) of fat

• 2.21 g of protein

• 13 g of carbohydrates

• 3.09 g of fiber

• 6.8 g of sugar

• 0.5 mg of copper, or 56% of the DV

• 3.37 mg of iron, or 19% of the DV, is available. 

• Magnesium: 15% of the DV, or 64.6 mg

• Zinc: 8% of the DV, or 0.93 mg

In addition to being high in minerals like magnesium, iron, copper, and zinc that are vital for general health, dark chocolate is also a wonderful source of fiber. In lower levels, it also contains potassium, vitamin K, and phosphorus, among other vitamins and minerals.

Because of its comparatively high calorie content, it is best to take it in moderation as opposed to huge servings. 

The dangers of dark chocolate

As mentioned above, dark chocolate is relatively high in calories and should not be consumed in large quantities on a regular basis. Eating too much chocolate can lead to excessive calorie intake, which can lead to weight gain. Additionally, all cocoa products contain some amount of caffeine, to which some people are more sensitive than others. Chocolate contains a natural stimulant called theobromine. Because dark chocolate contains stimulants, consuming too much can cause side effects such as sleep problems, anxiety, and nervousness, especially in people who are sensitive to caffeine.3

In addition, studies have shown that consumption of cocoa products in late pregnancy can negatively affect the health of the fetus through narrowing of blood vessels or arteriosclerosis.15

Because of this potential risk, women in their third trimester should avoid consuming large amounts of cocoa products such as dark chocolate.

Tips for eating dark chocolate

There are many ways to enjoy dark chocolate. However, it is important to note that although dark chocolate offers health benefits, it is very high in calories, so added sugars should be limited in a healthy diet.

That is why it is recommended to consume dark chocolate in small quantities from time to time. There are many ways to add a clean chocolate to the diet.

• Use dark chocolate to add aroma to pride products, such as mafia and bread.
• Add a clean chocolate chip to the surprise and Energy Ball.
• Cooked in part of dark chocolate burned with natural peanut butter
• Fresh fruits such as strawberries or bananas in dark chocolate dissolved for nourishing desserts
• Mix traces with dark chocolate, dried fruit and nuts

When you buy dark chocolate, some chocolate products add more sugar than other chocolate products. In general, clean products with clean chocolate containing clean chocolate products with low cocoa generally contain sugar, such as caramel and coffee, as well as sugar. For example, one ounce of Lindt 90% Dark Chocolate contains only 2 grams of added sugar, while one serving of Lindt 70% Dark Chocolate contains 9 grams of added sugar.

Although eating foods with added sugar may not have a significant impact on your health, too much added sugar can increase your risk of developing several health problems, including obesity, liver disease and type 2 diabetes. 

Quick overview

Dark chocolate is a popular food that offers health benefits in many ways.

It is rich in antioxidants and anti-inflammatory compounds and helps maintain heart and gut health. In addition, dark chocolate is a good source of important nutrients such as magnesium and iron.

Although the occasional dark chocolate can be an effective way to improve your health, most chocolate is high in calories and has added sugar. If you want to add dark chocolate to your diet, it's best to eat it in moderation as part of a balanced and nutritious diet.