Nutrition
Discover the Science-Backed Health Perks of Dark Chocolate
When it comes to indulging in a sweet treat, dark chocolate not only satisfies your cravings but also offers a range of health benefits backed by scientific research. While moderation is key due to its calorie, sugar, and fat content, incorporating dark chocolate with a high cocoa content into your diet can be a wellness-conscious choice. Here are seven compelling reasons why dark chocolate deserves a spot in your routine.
One of the most delightful benefits of dark chocolate is its ability to improve mood. A study conducted in 2022 explored the psychological effects of consuming 85 percent and 70 percent dark chocolate compared to no chocolate over three weeks. The findings revealed that “daily consumption of dark chocolate significantly reduced negative affect in DC85, but not in DC70.”
Dark chocolate also plays a role in enhancing heart health, particularly in terms of cholesterol and blood pressure. Research demonstrated that participants who consumed dark chocolate with plant sterols (PS) experienced reductions in serum total and LDL cholesterol by 2.0 and 5.3 percent, respectively. Additionally, the consumption of cocoa flavanols was associated with reduced systolic blood pressure. “Results indicate that regular consumption of chocolate bars containing PS and CF as part of a low-fat diet may support cardiovascular health by lowering cholesterol and improving blood pressure,” the study concluded.
Nutritionally, dark chocolate is a powerhouse of essential vitamins and minerals. According to the U.S. Department of Agriculture (USDA), a 100-gram bar of dark chocolate with 70–85 percent cocoa provides 96 percent of the daily value (DV) for copper, 66 percent of the DV for iron, 57 percent of the DV for magnesium, and 39 percent of the DV for fiber. However, it’s important to note that this amount also contains multiple servings and approximately 500 calories.
Intriguingly, dark chocolate may also reduce the risk of stroke. A meta-analysis of three studies indicated that consuming dark chocolate could potentially halve stroke risk. This is attributed to the presence of antioxidants known as flavonoids, which possess anti-inflammatory, anti-atherogenic, and antithrombotic properties. However, study author Sarah Sahib, BScCA, cautions that “more research is needed to determine whether chocolate truly lowers stroke risk or whether healthier people are simply more likely to eat chocolate than others.”
Cognitive benefits are another reason to enjoy dark chocolate. A 2016 study highlighted the positive impact of cocoa flavanols and methylxanthines on cognitive performance. The research found that “habitual chocolate intake was related to cognitive performance,” with frequent chocolate consumption being “significantly associated with better performance on the Global Composite score, Visual-Spatial Memory and Organization, Working Memory, Scanning and Tracking, Abstract Reasoning, and the Mini-Mental State Examination.”
Dark chocolate can also contribute to skin health. A study from 2009 examined the effects of chocolate consumption on skin health among 30 healthy individuals. Participants who consumed high-flavanol chocolate experienced significant photoprotection against harmful UV effects. The study concluded, “Our study demonstrated that regular consumption of a chocolate rich in flavanols confers significant photoprotection and can thus be effective at protecting human skin from harmful UV effects. Conventional chocolate has no such effect.”
In summary, dark chocolate offers a myriad of health benefits, from boosting mood and heart health to providing essential nutrients and protecting the skin. While it’s important to enjoy it in moderation, incorporating dark chocolate into your diet can be a delicious way to enhance your overall well-being.
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