Top 10 Health Benefits of Dark Chocolate

Since its inception over 4,000 years ago, dark chocolate has been used by the people of Mesoamerica, modern Mexico, as a supplement for energy boosters and for its other medicinal values.

Today, the evolution of dark chocolate and milk chocolate has led to much research on its advantages to the human body. Although most people prefer milk chocolate for its sweetened taste, it cannot beat the health benefits of dark chocolate.

What Are the Health Benefits of Dark Chocolate?

dark chocolate means — (source: perfectailygrind)

Dark chocolate comes from the cacao tree seed and is filled with nutrients that have several health benefits. For example, the high concentration of flavanol or flavan-3-ols in cacao beans is responsible for the bitter taste and has anti-inflammatory, antioxidant and other excellent properties.

To understand how dark chocolates positively affect our health, here are the top 10 health benefits of dark chocolate.

1. Lowers Possibilities of Heart Ailments

A study conducted by a leading nutraceutical manufacturer proves that consuming dark chocolate for a consecutive period reduced the chances of heart disease. Additionally, this observational study indicated that including chocolates in the diet more than two times a week reduced the risk of experiencing calcified plaque in the arteries. Cacao works as a protective shield against LDL (low-density lipoprotein) oxidation. LDL or bad cholesterol is responsible for increasing the chances of heart disease, though consuming dark chocolates containing flavonoids can effectively reduce it.

2. Improves Blood Flow and Reduces Blood Pressure

The bioactive components like flavanol in dark chocolate help to improve the blood flow by stimulating endothelium which produces nitric oxide. Furthermore, the consumption of dark chocolate improves endothelial functions and relaxes the arteries, thereby reducing blood pressure significantly.

3. Lowers the Blood Sugar Level

The components of dark chocolates work miraculously to control and reduce the factors that trigger insulin resistance. Dark chocolates have polyphenols that help enhance insulin sensitivity and control the level of blood sugar at a commendable level.

4. Elevates Energy Levels

The theobromine and caffeine in cacao seeds accelerate energy levels to a great extent. For this reason, many fitness experts consume different dark chocolate recipes like dark chocolate energy balls as pre-workout energy snacks and post-workout recovery add-ons. The presence of caffeine and endorphins provides pre-workout motivation, and ample antioxidants help repair muscle tissue.

5. Protects Skin from Dehydration

Consumption of dark chocolates increases blood circulation into the skin, which elevates the level of hydration and improves skin density. Furthermore, dark chocolates contain various proteins, minerals and vitamins that help in enhancing the moisture of the skin. In addition to this, cocoa is proven to work as a skin moisturiser, so many beauty brands use cocoa butter extracts in their moisturisers and lotions.

6. Works as a Health Booster

Premium quality dark chocolates work as a natural health booster. In addition, the presence of sufficient manganese, magnesium, iron, selenium, copper, zinc and potassium makes dark chocolate a perfect after-meal snack.

7. Acts as a Barrier from Inflammations

Dark chocolate is loaded with anti-inflammatory components that cure and forbid chronic inflammation. These inflammations result in chronic cell damage that leads to arthritis and diabetes. A report published by a reputed media house states that consuming 75-80% of dark chocolates every day can improve the gut microbiome and lowers stomach inflammation.

8. Enhances Brain Function

One of the proven health benefits of eating dark chocolates is that it prevents neurodegenerative complications like Parkinson’s disease and Alzheimer’s disease. This is because the flavonoids in dark chocolate enhance memory, attention span and cognitive performance of the brain. In addition to this, researchers at Loma Linda University made a statement based on their studies that daily consumption of chocolates makes people smarter.

9. Reduces Stress Levels

Eating an average of 40 grams of chocolates every day drastically reduces cortisol (stress hormones) and catecholamine (fight-to-flight hormones). Hence, people suffering from hypertension and anxiety are prescribed 80-85% dark chocolates.

10. Helps in Pregnancy and Menstruation Cramps

The significant health benefit of dark chocolate for females is providing relief from menstrual cramps. In addition, the high level of magnesium and copper content in dark chocolate relaxes the abdominal muscles and causes relief in uterine contraction and pain.

Dark chocolate plays a beneficial role in reducing blood pressure in pregnant women. Doctors believe that fetal growth is a daunting process, and the mother's body requires a burst of vitamins and nutrients to stay healthy. Dark chocolates have a significant amount of iron, zinc and magnesium. So, including at least 30 grams of dark chocolate during the pregnancy diet can be effective.

Apart from the benefits mentioned above, there are other countless advantages of including dark chocolates in the daily diet. However, it is essential to note that dark chocolates are loaded with fat and calories. Hence, moderation is the key.

What is the Nutritional Content of Dark Chocolate?

dark chocolate bean — (source: blogspot)

Dark chocolate with 70% or higher cacao content has beneficial compounds like flavonols, polyphenols and theobromine. Furthermore, the health benefits of dark chocolate are directly proportional to the percentage of cacao content in dark chocolate. According to the United States Department of Agriculture, the nutritional value of a 100 gm bar of dark chocolate consisting of 70-85% of cacao is as follows:

600 calories
8 grams of proteins
43 grams of fat
46 grams of carbohydrates
11 grams of dietary fibre
25 grams of sugar
12 milligrams of iron
230 milligram of magnesium
3.30 milligram of zinc

Note that these values are approximate figures and depend on the cacao content percentage.

How to Include Dark Chocolate in Your Diet?

In most cases, nutritionists recommend dark chocolate for over 70% for its maximum health benefits. However, due to its unpleasant and bitter taste, most people find it challenging to consume dark chocolates as a whole.

Generally, dark chocolates are used in bakery treats like candy bars, chocolate coffees, cookies, puddings, cake, etc. One of the healthiest recipes for weight loss suggested to fitness enthusiasts worldwide is a dark chocolate banana smoothie. Here are the details of the recipe for this exquisite healthy smoothie.

Ingredients:

The power-boosting ingredients required to make this scrumptious smoothie are:

1 cup of spinach
2 tablespoons of cacao powder
1 cup of unsweetened almond milk or oat milk
½ all ripe banana
2 tablespoons of almond butter
Ice

Process to Make It:

Blend all ingredients together until there are no chunks. Based on your requirements, ice can be skipped as well. Lastly, sprinkle some cacao nibs on top of it for rich flavour.

The nutritional value of this smoothie is immense, containing almost 780 mg of potassium and 17 grams of protein. In addition, dark chocolate is a universal component that is customisable in various sweets.

Who Should Avoid Eating Dark Chocolates?

Apart from the numerous health benefits of dark chocolates, a few individuals with certain types of health conditions must avoid consuming dark chocolates. For example, the higher caffeine content in dark chocolate can increase heart rate and maximise the chances of diarrhoea, anxiety, and diabetes if consumed uncontrollably. In addition to this, individuals with celiac disease and gluten intolerance sometimes react to chocolates.

Some of the risk factors involved in consuming excessive dark chocolates are as follows:

It may increase the chance of kidney stones by increasing urinary oxalate excretion.
The existence of a natural chemical called tyramine in dark chocolates increases the chances of migraine headaches.
As dark chocolates have excessive fat and calories, over-consumption can increase the possibility of cardiovascular disease and trigger obesity.

There are multiple proven facts and studies about the health benefits of dark chocolate. However, not consuming it in a conscious portion can lead to health complications. On the other hand, dark chocolate with 70% or higher cocoa component can be a healthy indulgence, keeping the rule of moderation in mind.

Frequently Asked Questions

✓ What is the healthiest percentage of dark chocolates?

According to a leading nutritional website, the healthiest percentage of dark chocolate is 70% or higher cocoa content as it contains major antioxidants.

✓ How much dark chocolate should you eat per day?

It is safe to eat 30 to 60 grams of dark chocolate for daily consumption. However, it is advisable to consume in case of any health complications as per the doctor's recommendation.