Consuming high-cocoa dark
chocolate in moderation can provide antioxidants and minerals as well as
possibly reducing your risk of heart disease. However, it might also be high in
calories and sugar.
Nutrient-rich dark
chocolate can improve your health.
It's one of the best
sources of antioxidants you can find and is made from cacao tree seeds.
Studies have shown that
eating dark chocolate can help you feel better and reduce your risk of
developing heart disease.
Here are 7 Scientifically
Proven Health Benefits of Dark Chocolate or Cocoa
1. Extremely Nourishing
If you purchase premium
dark chocolate with a high cocoa content, it is quite nutritious.
It is rich in minerals
and has a good amount of soluble fiber.
Contains: in a 100-gram
bar of dark chocolate containing between 70 and 85 percent cocoa.
• 11 grams of dietary
fiber.
• 6.66% of the DV for
iron.
• 57% of the daily value
for magnesium.
• 1 66% of the DV for
copper.
• 85% of the Daily Value
(DV) for manganese.
It also contains a good
amount of selenium, zinc, phosphorus, and potassium.
Obviously, 100 grams
(3.15 ounces) is a substantial serving size and not something you should
consume regularly. 600 calories and a small amount of sugar are also included
with these nutrients.
Publish on.
Dark chocolate is best
enjoyed in moderation because of this.
Dark chocolate and cocoa
have a good fatty acid profile as well. Oleic acid, a heart-healthy fat also presents
in olive oil, stearic acid, and palmitic acid make up the majority of the fats.
The stearic acid has no
effect on the cholesterol in the body. Although only accounting for one-third
of the total calories in fat, palmitic acid can increase cholesterol levels.
Although it contains
stimulants like theobromine and caffeine, dark chocolate is unlikely to keep
you up at night because its caffeine content is so much lower than that of
coffee.
Iron, magnesium, copper,
manganese, fiber, and a few other minerals can all be found in abundance in
high-quality dark chocolate.
2. Strong Source of Antioxidants
Oxygen radical absorbance
capacity, or ORAC, is a term. It is a gauge of a food's antioxidant capacity.
In essence, scientists
test a food sample against a group of harmful free radicals to see how well the
food's antioxidants can neutralize them.
These studies indicate
that chocolate contains a lot of antioxidants. However, because ORAC is
measured in a test tube and might not have the same impact on the body, its
biological relevance is contested.
The range of chocolate's
antioxidant effects is not always consistent in human research. However,
experts claim that there isn't enough data to make a definitive claim just yet.
Organic substances that
are biologically active and serve as antioxidants are abundant in dark chocolate.
Catechins, flavanols, and polyphenols are a few examples of these. When
combined with other foods like almonds and cocoa, the polyphenols in dark
chocolate may help lower some types of LDL ("bad") cholesterol,
according to research.
One study found that,
compared to all other fruits tested, including blueberries and acai berries,
cocoa and dark chocolate had the highest levels of polyphenols, flavanols, and
antioxidant activity.
Strong antioxidants are
abundant in cocoa and dark chocolate. Compared to most other foods, they
actually have a lot more.
3. May Lower Blood
Pressure and Increase Blood Flow
Nitric oxide (NO), which
lines the arteries, can be stimulated to produce by the flavonoids in dark
chocolate (5).
One of NO's functions is
to tell the arteries to relax, which lowers the blood flow resistance and
lowers blood pressure.
Although the effects are
typically slight, numerous controlled studies have demonstrated that cocoa and
dark chocolate can enhance blood flow and lower blood pressure.
Take this information
with a grain of salt, though, as one study in people with type 2 diabetes and
high blood pressure found no effect. It's possible that adding cocoa flavanols
to the diet won't provide any additional benefits for people who are already
receiving treatment for high blood pressure.
It is obvious that
additional research is required given the significant differences between
studies on this topic.
The bio-active ingredients
in cocoa may increase blood flow through the arteries and lower blood pressure
in a small but statistically significant way.
4. Increases HDL and Guards
Against LDL Oxidation
A number of significant
risk factors for heart disease can be reduced by eating dark chocolate. High
cholesterol may be prevented by it.
In a small study, it was
discovered that eating dark chocolate with the flavanol lycopene added helped
lower levels of triglycerides, LDL ("bad") cholesterol, and total
cholesterol.
Some LDL cholesterol
variants are more likely to oxidize, which takes place when they interact with
the body's natural free radicals. When an LDL particle is oxidized, it becomes
reactive and capable of inflicting damage on other tissues, including the
lining of the arteries in your heart.
It makes complete sense
that cocoa reduces LDL that is prone to oxidation. It is loaded with potent
antioxidants that can enter the bloodstream and shield lipoproteins from
oxidative damage.
Dark chocolate's
flavanols can also lessen insulin resistance, which is a well-known risk factor
for illnesses like diabetes and heart disease.
The presence of sugar in
dark chocolate, however, may have the opposite effect.
Several significant
disease risk factors are reduced by dark chocolate. It enhances insulin
sensitivity and decreases oxidation-prone LDL.
5. Could Lower the Risk
of Heart Disease
The components in dark
chocolate seem to be very effective at preventing LDL oxidation.
Long-term heart disease
risk should be reduced as a result of much less cholesterol building up in the
arteries.
In fact, studies indicate
a fairly significant improvement.
Consuming chocolate or
cocoa that is high in flavanols has been shown to lower blood pressure over
time and improve cardiovascular health in numerous studies.
According to a review of
studies, eating chocolate three times per week reduced the risk of
cardiovascular disease by 9%. However, eating chocolate more frequently had
little added health benefit.
According to another
study, consuming 45 grams of chocolate per week reduces the risk of
cardiovascular disease by 11%. A weekly intake of over 100 grams does not seem
to have any positive effects on health.
According to a 2017
clinical trial, subjects who ate almonds with or without dark chocolate had
lower LDL cholesterol levels.
More research is required
to determine whether the risk was decreased by the chocolate, despite the fact
that all of these findings are encouraging.
However, since the
biological mechanism is well understood (lower blood pressure and lower levels
of LDL that are susceptible to oxidation), it is conceivable that regularly
consuming dark chocolate may lower the risk of heart disease.
According to research,
people who consume a moderate amount of chocolate have a lower risk of
developing heart disease.
6. May Offer Sun
Protection For Your Skin
Dark chocolate contains
bioactive substances that may be beneficial for your skin.
The flavanols can
increase skin density and hydration, protect against sun damage, and improve
blood flow to the skin.
The amount of UVB
radiation needed to cause skin to become red 24 hours after exposure is known
as the minimal erythemal dose (MED).
After 12 weeks of
consuming high-flavanol dark chocolate or cocoa, studies have shown that MED
can rise and even double. As a result, your skin is better shielded from the
sun.
Take extra dark chocolate
in the weeks and months before your beach vacation if you're planning one. But
before skipping your usual skin care routine in favor of more dark chocolate,
consult your physician or dermatologist. And keep in mind that nothing can
replace sunscreen and other forms of sun protection like chocolate.
According to studies,
cocoa's flavanols can increase skin blood flow and shield it from sun damage.
7. Possible Enhancement
of Brain Activity
There is still good news
to come. Additionally, dark chocolate may help your brain work better.
According to studies,
young adults who consume high flavanol cocoa have better blood flow to their
brains. Consuming cocoa regularly may help with verbal learning, attention, and
memory, which may help to explain this.
Additionally, cocoa
flavanoids may help older adults with mild cognitive impairment maintain
cognitive function and lessen the likelihood that dementia will develop. More
study is necessary, though.
Additionally, cocoa
contains stimulants like caffeine and theobromine, which may be a major factor
in how well it can temporarily improve brain function.
By boosting blood flow to
the brain, cocoa or dark chocolate may enhance cognitive function.
Additionally, it contains stimulants like caffeine and theobromine.
Final Thought
There is a lot of
evidence to support cocoa's potent health benefits, which include being
particularly heart disease protective. Naturally, this does not suggest that
you overindulge in chocolate every day. It still has a lot of calories and is
simple to eat too much.
After dinner, you could
perhaps savor a square or two. Make a hot cocoa without cream or sugar if you
want the health benefits of cocoa without the calories in chocolate.
Additionally, keep in
mind that a lot of the chocolate available is not healthy.
Choose high-quality
products, such as dark chocolate with a cocoa content of at least 70%. This
article on where to buy the best dark chocolate might be of interest to you. Although
sugar is usually present in small amounts in dark chocolates, the less sugar
there is in a chocolate bar, the darker the chocolate is.
Chocolate is a remarkable
food that tastes great and offers many important health advantages.
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