Health Benefits of Dark Chocolate

Julie Rosenberg
Mon, 27 Feb 2023 21:00:00 -0800
Lifestyle

Do you like to eat dark chocolate? If you're a chocolate lover like me, chocolate is in your diet. The good news about eating dark chocolate is that it's good for your health. Scientific studies have shown that dark chocolate is rich in antioxidants and nutrients, making it not only delicious, but also healthy.

Dark chocolate is derived from the cacao plant. Cacao contains phytonutrients called flavonoids, which are plant chemicals that act as antioxidants. We know that antioxidants may play a role in heart health and cancer prevention. The cacao plant also contains a compound called theobromine, which can help to reduce inflammation and potentially lower blood pressure.
Updated: Tue Feb 28, 2023

Do you like to eat dark chocolate? If you're a chocolate lover like me, chocolate is in your diet. The good news about eating dark chocolate is that it's good for your health. Scientific studies have shown that dark chocolate is rich in antioxidants and nutrients, making it not only delicious, but also healthy.

Dark chocolate is derived from the cacao plant. Cacao contains phytonutrients called flavonoids, which are plant chemicals that act as antioxidants. We know that antioxidants may play a role in heart health and cancer prevention. The cacao plant also contains a compound called theobromine, which can help to reduce inflammation and potentially lower blood pressure.

The darker a chocolate bar is, the more antioxidants it has. Bars with at least 70% cacao are the best choice as ones with lower percentages have more added sugar and fat. Any 70% (or higher) dark chocolate is rich not only in antioxidants, but also in fiber and various minerals (potassium, phosphorus, calcium, copper, zinc and magnesium).

However, despite these benefits, a 1.5-ounce serving of dark chocolate contains about 250 calories and 20 grams of fat. So, be mindful of your daily intake; don't consume more than 1.5 ounces per day. Check the ingredients before purchasing any chocolate to ensure that you are consuming a product with fewer and more natural ingredients.

Below are three health-promoting effects of dark chocolate. They do not apply to milk chocolate or white chocolate.

No. 1: Cardiovascular Health

Dark chocolate may play a role in improving cardiovascular health. A prospective population study of 20,951 men and women showed that higher intake of chocolate (up to 100 grams per day, or about 3.5 ounces) was associated with a lower risk of coronary vascular disease and stroke.

A meta-analysis of 23 prospective studies including 405,304 participants later suggested that regular chocolate intake of less than 100 grams per week may be linked with reduced cardiovascular risk. (Note: The recommended daily dose of dark chocolate is 1.5 ounces maximum).

Most researchers believe that the flavonoids in dark chocolate support heart health by helping the body produce nitric oxide, one of the critical components of the vasculature. Nitric oxide functions to suppress cell inflammation and adhesion. In this way, it helps to prevent blood clots and promotes blood flow. It also helps blood vessels relax, which can lead to lowered blood pressure.

In sum, does eating dark chocolate prevent cardiovascular disease? The data is promising but not definitive. However, there is no evidence to indicate that chocolate should be avoided in those who are concerned about cardiovascular risk.

No. 2: Brain Health

Chocolate stimulates neural activity in areas of the brain associated with pleasure and reward, which can lead to an improved mood. An interesting study published in 2018 showed that eating 48 grams (1.5 ounces) of organic chocolate with 70% cacao increased neuroplasticity in the brain. Improved neuroplasticity can lead to positive effects on memory, cognition and mood. Scientists have postulated that these improvements in brain health may be due to high levels of flavonoids that accumulate in certain areas of the brain. Additionally, theobromine functions as a stimulant and may provide a short-term boost in brain function. This is likely because it encourages blood flow to the brain, which may help people feel more mentally alert and focused.

While the information on a possible link between eating dark chocolate and brain health is promising, controlled clinical trials with larger sample sizes are needed to confirm a direct association and to evaluate the mechanisms involved.

No. 3: Possible Anti-cancer Benefit

Antioxidants protect our cells from damage caused by free radicals, which are unstable oxygen molecules thought to be responsible for aging and disease. The many flavonoids in chocolate, in particular epicatechin and quercetin, have cancer-fighting properties. While there is limited data to support that eating chocolate protects people against developing cancer, the antioxidant benefit cannot be refuted.