The Surprising Health Benefits of Eating Dark Chocolate

The Many Health Benefits of Eating Dark Chocolate

Dark chocolate has grown in popularity over the years as more and more research reveals its numerous health benefits. Made from cacao beans that are fermented, roasted, and processed with little to no added sugar, dark chocolate contains antioxidants and minerals that can positively impact your health when consumed in moderation.

Dark Chocolate Contains Powerful Antioxidants

One of the biggest health benefits of dark chocolate comes from its high antioxidant content. Antioxidants help prevent and repair cell damage caused by free radicals, which are unstable molecules linked to chronic diseases and the aging process.

Some of the main antioxidants found in dark chocolate include:

• Flavanols: This group of antioxidants has strong anti-inflammatory and blood vessel dilation properties that can lower blood pressure.
• Polyphenols: These antioxidants battle free radicals that can damage cells and lead to disease.
• Catechins: These antioxidants have been shown to have anti-cancer properties.

The higher the cacao content of the dark chocolate, the more antioxidants it will contain. So choose dark chocolate with at least 70% cacao for maximum benefits.

May Improve Heart Health

Research has shown that the flavanols in dark chocolate can lower blood pressure and improve blood flow, which can ultimately reduce your risk of stroke and heart disease.

A study found that adults who consumed dark chocolate with 72% cacao daily for 15 days experienced decreased insulin resistance and improved LDL cholesterol levels and blood flow compared to a control group.

The flavanols help dilate blood vessels, increasing blood flow and reducing blood pressure. They also help form nitric oxide, which causes blood vessels to dilate.

Can Lower Risk of Diabetes

The compounds in dark chocolate, including flavonoids and antioxidants, may help improve insulin sensitivity and reduce insulin resistance. This can lower blood sugar levels and improve parameters for diabetes.

A study showed that those who consumed 100 grams of dark chocolate for 15 days had decreased insulin resistance and better HDL cholesterol levels compared to a control group.

Other research found improvements in insulin sensitivity in adults who took cocoa flavanol supplements for 12 weeks. Keep in mind that dark chocolate still contains sugar and calories, so moderate your intake if you have diabetes.

May Boost Brain Function

The flavanols, caffeine, and antioxidants in chocolate may have cognitive benefits, including enhancing memory, focus, and processing speed.

Cocoa flavonoids can stimulate parts of the brain involved in learning and memory. They may also improve blood flow and oxygen delivery to the brain.

One study involving over 900 people over 30 years old found that those who consumed chocolate more frequently performed better on cognitive tests compared to those who rarely ate chocolate.

Just make sure to consume dark chocolate in moderation since too much caffeine can cause anxiety and jitteriness.

Can Improve Skin Health

The nutrients in dark chocolate can also improve your skin. The flavonoids help protect against sun damage, improve blood flow, and increase skin density and hydration.

Some studies show that eating high-flavonol chocolate can help increase blood flow to the skin, reduce scaling and roughness, and provide modest UV protection.

The antioxidants in dark chocolate may also help reduce oxidative damage from free radicals, which can improve skin texture.

May Reduce Inflammation

Dark chocolate contains soluble fiber, healthy fats, and antioxidants that have anti-inflammatory properties.

Its flavonoids, including epicatechin and catechin, can reduce inflammation markers like C-reactive protein (CRP).

One study found that consuming dark chocolate for two weeks substantially decreased CRP levels compared to a placebo.

Reduced inflammation can decrease your risk of chronic diseases like heart disease and diabetes. Just don't consume too much since chocolate is high in calories.

How to Pick the Healthiest Dark Chocolate

To reap the most benefits from dark chocolate, choose a bar with:

• At least 70% cacao
• Minimal added sugar
• No harmful additives like soy lecithin or carrageenan
• Organic, fair trade ingredients
• No "Dutch" process that will reduce antioxidant content

Avoid chocolate labeled "dark chocolate" that contains little cacao and lots of sugar. Also, limit your intake to about 12 ounces (2857 grams) per day since dark chocolate is calorie-dense.

Do's and Don'ts When Eating Dark Chocolate

To get the most nutritional bang for your buck, keep this advice in mind:

• Do choose bars with at least 70-85% cacao.
• Do look for fair trade and organic whenever possible.
• Do enjoy your chocolate slowly and savor the flavor.
• Don't exceed 12 ounces daily if you're trying to lose weight.
• Don't eat dark chocolate if you're sensitive to caffeine.

Dark Chocolate Precautions

While dark chocolate can be enjoyed as part of a healthy diet, moderation is key. Here are some precautions to consider:

• The caffeine in chocolate may cause jitteriness and sleep problems if you consume too much.
• The oxalates in chocolate may cause kidney stones in some individuals.
• Chocolate is high in calories, so overdoing it can cause weight gain.
• Some people are allergic or sensitive to chocolate.

As with any food, listen to your body and decrease your intake if you notice any negative symptoms.

The Bottom Line

When consumed in moderation, dark chocolate provides many impressive health benefits thanks to its content of antioxidants, minerals, fiber, and more.

From boosting brain function to improving heart health and skin appearance, the research-backed benefits of dark chocolate are plenty.

Just be sure to choose high quality dark chocolate with at least 70% cacao and moderate your intake to avoid excess sugar and calories.

Overall, incorporating a few squares of antioxidant-rich dark chocolate into your diet is a tasty way to promote better health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.