Next time you indulge in a piece of dark chocolate, don’t go on a guilt trip. Dark chocolate is loaded with nutrients that can have a positive impact on your health. Yes, you read it right. Produced from cocoa solids, cocoa butter, is made from the seeds of cacao fruit. From improving your heart health to providing you with some nutrients, dark chocolate has several proven benefits. Indulging in dark chocolate once in a while is beneficial, but remember moderation is the key.
Nutritious
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Dark chocolate is nutritious when you buy good quality ones, with a high cocoa content. It has soluble fiber and is loaded with minerals.
According to USDA, a 100-gram bar of dark chocolate with 70–85% cocoa contains
- 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
It also has plenty of potassium, phosphorus, zinc, and selenium. Dark chocolate also contains powerful antioxidants like polyphenols, flavanols, and catechins, which help combat free radicals and reduce oxidative stress.
Good for the heart
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One of the standout benefits of dark chocolate is its positive effect on heart health. The flavanols in dark chocolate are known to enhance blood circulation by increasing the production of nitric oxide, a compound that helps relax and dilate blood vessels. When the blood flow improves, it will reduce blood pressure and could lower the risk of heart disease and stroke.
A review of studies published in 2017, found that eating chocolate 3 times a week lowered the risk of cardiovascular disease by 9%. However, consuming chocolate more than that has little benefits.
May reduce ‘bad’ cholesterol
Dark chocolate also has a beneficial effect on our cholesterol levels. The polyphenols in dark chocolate, especially when consumed with other nutrient-dense foods like almonds, are believed to help lower LDL (low-density lipoprotein), or the ‘bad’ cholesterol. As high levels of LDL can lead to plaque in the arteries, and lead to atherosclerosis and increasing the risk of heart disease, chocolate does have a positive impact.
Beneficial for the brain
The flavanols found in dark chocolate are not only beneficial for heart health but also for the brain. These compounds can increase blood flow to the brain, leading to enhanced cognitive function, especially in older adults. Improved circulation in the brain will result in the delivery of more oxygen and nutrients, which can support memory, concentration, and mental clarity.
Some studies suggest the positive impact of these flavanols in the treatment of mild cognitive impairment and dementia. Research even suggests that dark chocolate is beneficial in reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Improve mood and reduces stress
Dark chocolate is known for its ability to improve mood and reduce stress. When consumed, it stimulates the production of feel-good hormones – serotonin and endorphins, resulting in reduced stress. This improves the mood and also promotes overall mental well-being.
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