15 Health Benefits of Dark Chocolate, Nutrition and Risk

What is Dark Chocolate?

Any chocolate that has at least 50% cocoa solids, cocoa butter, and sugar is considered dark chocolate. Dark chocolate isn't created using milk like milk chocolate, however, it could contain traces of it due to manufacturing cross-contamination. Dark chocolate of lower grade may also contain oils, butter fats, and artificial flavors. 

Due to the absence of additional milk solids, which give milk and white chocolate their lighter hues, dark chocolate differs from those flavors.

Dark chocolate becomes more bitter to taste since it contains more cocoa and less sweetness. This explains why it's a common baking ingredient and why so many pastries contain it.

Consuming high-cocoa dark chocolate in moderation can provide antioxidants and minerals as well as possibly reducing your risk of heart disease. However, it could also be heavy in calories and sugar.

There are several nutrients in dark chocolate that are good for your health

One of the best sources of antioxidants is cocoa, which is derived from the cacao tree's seed.

Here are 15 scientifically proven health benefits of dark chocolate.

Health Benefits of Dark Chocolate:

Flavanols, which are substances found in plants like the cacao tree (where the cocoa bean grows), are abundant in the cocoa needed to make dark chocolate. Pure cocoa has an intensely bitter flavor because of the special flavan-3-ols found in cacao beans.

Due to the antioxidant and anti-inflammatory characteristics of cocoa flavanols, it may be beneficial to:

1-Boosts Your Mood:

There is a scientific explanation for why eating dark chocolate makes you feel better. For a very long time, dark chocolate has been linked to joy and delight. These emotions might be brought on by substances referred to as polyphenolic chemicals.

 A January 2022 study indicated that participants who consumed 85% dark chocolate every day had better moods overall than those who consumed chocolate with lower cocoa content or no chocolate at all.

 Additionally, it has been demonstrated that the flavonoids in dark chocolate increase blood flow to the brain, which can aid in enhancing cognitive performance and lowering stress levels. So the next time you're feeling sad, think about treating yourself to some dark chocolate; not only will it taste delicious, but it might also lift your spirits.

2-Strong Antioxidant Source:

Oxygen radical absorbance capacity is referred to as ORAC. It is a gauge of a food's antioxidant capacity.

In essence, scientists test a sample of  food against a group of harmful free radicals to examine how well the antioxidants in the food can neutralize the free radicals.

When paired with other foods like almonds and cocoa, the polyphenols in dark chocolate may help reduce some types of LDL ("bad") cholesterol, according to a study.

Flavanols and polyphenols, two substances found in dark chocolate, have antioxidant qualities. Free radicals are neutralized by antioxidants, which also reduce oxidative stress.

The harm that too many free radicals can do to the body's cells and tissues is referred to as oxidative stress.

3-Might Reduce Blood Pressure and Enhance Blood Flow:

Nitric oxide (NO) production by the endothelium, the lining of arteries, may be stimulated by the flavonoids in dark chocolate.

One of NO's jobs is to tell the arteries to relax, which lowers the blood flow resistance and lowers blood pressure.

Although the results are often modest, numerous controlled research demonstrate that cocoa and dark chocolate might enhance blood flow and reduce blood pressure.

 Additional study is required given the substantial differences between studies on this topic.

Flavan-3-ols, often known as flavanols, are particular flavonoids found in dark chocolate and cocoa. Blood pressure can be lowered by flavan-3-ols and flavonols. According to research, eating dark chocolate enhances the blood's antioxidant capacity, which opens blood vessels and reduces blood pressure.

4-Reduce Stress:

According to preliminary research, eating dark chocolate decreases the excretion of the stress-related chemicals cortisol and catecholamines.

According to studies by other researchers, eating dark chocolate helped to tame stress reactions and lower subjective stress levels when measured using a stress questionnaire.

The stress chemicals cortisol and catecholamine are markedly decreased by consuming an average of 40 grams of chocolate every day. As a result, 80-85% dark chocolate is recommended for those with hypertension and anxiety.

5-Increase Energy:

Two ounces of 70% dark chocolate have about 50–60 mg of caffeine, which is not a lot of caffeine.

Dark chocolate is a nice substitute for your usual afternoon cup of coffee if you're looking for a pick-me-up.

Cacao seeds' theobromine and caffeine significantly increase energy levels. Due to this, many fitness professionals eat various dark chocolate recipes, such as dark chocolate energy balls, as pre- and post-workout recovery supplements. Pre-workout motivation is provided by caffeine and endorphins, and a lot of antioxidants support muscle regeneration.

6-Increases HDL and Guards Against Oxidation of LDL:

Dark chocolate consumption can lower numerous significant heart disease risk factors. It might guard against elevated cholesterol.

In a tiny 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 have a higher propensity to oxidize, which occurs when they come into contact with free radicals in your body. The LDL particle itself becomes reactive due to oxidation and is capable of causing damage to various tissues, including the lining of the arteries in your heart.

Low-density lipoprotein (LDL), high-density lipoprotein (HDL), and very low-density lipoprotein (VLDL) are the components of cholesterol. LDL is regarded as the "bad" cholesterol that can accumulate on artery walls, whereas "HDL" is the beneficial cholesterol that can prevent LDL from doing so.

Numerous studies have demonstrated that both dark chocolate and cocoa powder boost HDL levels and lower LDL and oxidized LDL levels.

7-Boosts Immune System:

Antioxidants included in dark chocolate aid in preventing immune system thinning free radical damage to cells. When ingested as a part of a balanced diet, these antioxidants, together with other advantageous chemicals, can stimulate immune cell formation and activation, resulting in a stronger immune system.

8-Decrease Platelet Accumulation:

Blood cells contain platelets, which aid in the formation of clots. Although excessive bleeding must be stopped by clots, hyperactive platelets can also cause coronary heart disease.

White and milk chocolate did not influence platelet clustering, whereas dark chocolate prevented it.

Additionally, by preventing blood platelets from clotting, these flavanols may lower the risk of stroke.

9-May Lower Risk of Heart Disease:

The components in dark chocolate seem to be quite effective at preventing LDL oxidation.

Long-term, this should result in significantly less cholesterol building up in the arteries, lowering the risk of heart disease.

Studies indicate a rather significant improvement.

Consuming cocoa or chocolate that is high in flavanols has been linked over time to lower blood pressure and enhance cardiovascular health.

According to an analysis of studies, eating chocolate three times a week reduces the risk of cardiovascular disease by 9%. More frequent chocolate consumption provided little extra benefit.

Even though all of these results are encouraging, more research is needed to determine whether the risk was decreased by the chocolate.

However, given that the biological mechanism (lower blood pressure and LDL that is more susceptible to oxidation) is well understood, it is conceivable that frequently consuming dark chocolate may minimize the risk of heart disease.

The primary class of flavonoid present in chocolate is flavanol. Cleveland Clinic claims that studies have shown that flavanols have a very beneficial effect on heart health by lowering blood pressure and enhancing blood flow to the heart and brain, hence lowering the risk of heart disease in general.

Studies conducted independently have suggested that dark chocolate may protect against cardiovascular (heart and blood vessel) illness. In addition to having anti-inflammatory benefits, dark chocolate also appears to have blood clot-preventing and blood pressure-lowering characteristics. If all of these impacts interact, further research is required to establish this.

10-Might Encourage Gut Health:

Dark chocolate is fermented by the beneficial bacteria in the stomach, such as Bifidobacterium and lactic acid bacteria, which also create anti-inflammatory chemicals

.

According to a different study, eating foods high in cocoa flavanols can dramatically enhance the proliferation of good gut flora. Even though more investigation is necessary, this is an encouraging conclusion.

11-Might Provide Sun Protection for Your Skin:

The bioactive ingredients in dark chocolate might be beneficial for your skin as well.

The flavanols can boost skin density and hydration, protect against sun damage, and promote blood flow to the skin.

The bare minimum of UVB photons needed to make skin red for 24 hours after exposure is known as the minimal erythemal dose (MED).

Dark chocolate's antioxidants help your skin's blood flow and shield it from sun damage. According to a tiny study, consuming dark chocolate, which is high in flavanols, can shield your skin from the damaging effects of UV (ultraviolet) rays.

12-Potential for Preventing Cancer:

It might be difficult to believe, but the delicious chocolate you enjoy may also help prevent cancer. That's true, one of the advantages of dark chocolate is that it may help prevent cancer.

According to studies, chocolate's flavonoids and antioxidants may be especially helpful in the fight against colon cancer. Dark chocolate, for instance, has been shown in one animal model to significantly slow the growth and spread of colon cancer cells in rats.

Consuming tiny doses of flavanols daily from dark chocolate and other sources could be a natural way to prevent colon cancer. 

13-Might Enhance Brain Performance:

The good news is still coming. Additionally, dark chocolate may help your brain work better.

According to studies, young individuals who consume high-flavanol chocolate have better blood flow to their brains. This may help to explain why drinking cocoa regularly seems to enhance language learning, attention, and memory.

Additionally, cocoa flavanoids may help older persons with mild cognitive impairment maintain cognitive function and lessen the likelihood that dementia may develop. However, additional study is required.

Additionally, cocoa includes stimulants like caffeine and theobromine, which may be a major factor in how it temporarily enhances cognitive performance.

According to research, eating chocolate increases neuronal activity in the parts of the brain associated with pleasure and reward, which lowers stress and elevates mood.

14-Guard You Against Inflammation:

A class of phytonutrients known as flavonoids—one of the most prevalent and significant categories of phytonutrients found in the diet—are abundant in dark chocolate.

These phytonutrients are substances that are present in plants and support health. They assist in defending our bodies against dangerous free radicals that can cause oxidative stress, inflammation, and diseases including diabetes, cancer, and Alzheimer's.

15-Dark Chocolate Magnesium:

Magnesium, one of the most prevalent minerals in our bodies, is one of the nutrients found in dark chocolate.

The magnesium content in dark chocolate is about 176mg per 100g, which is high.

It is involved in more than 300 chemical reactions, mainly those related to the metabolic process that transforms food into energy, according to the National Institutes of Health.

Additionally, it keeps your immunological and skeletal systems robust and is essential for the health of your muscles, nerves, and other body parts.

 Nutrition:

If you get premium dark chocolate with a high cocoa content, it is very nourishing.

It is rich in minerals and has a fair level of soluble fiber.

Dark chocolate with 70-85% cocoa content, 100 grams, contains:

Fiber 11 grams

Iron  66%  DV

Magnesium  57%  DV

Copper  196%  DV 

Manganese 85%  DV

It also contains large amounts of selenium, potassium, phosphorus, and zinc.

Naturally, 100 grams (3.5 ounces) is a substantial serving size and not something you should consume often. Additionally, these nutrients contain 600 calories and a small bit of sugar.

Dark chocolate should therefore only be consumed in moderation.

Dark chocolate and cocoa have a healthy fatty acid composition. Oleic acid, a heart-healthy fat also present 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 just one-third of the total calories in fat, palmitic acid has the potential to increase cholesterol levels.

Although it includes 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.

Risk:

Dark chocolate has a harsh flavor and more caffeine when the proportion is higher.

Caffeine might make reflux or heartburn worse. "You should avoid dark chocolate if you are sensitive to caffeine or don't want to consume it because it is a stimulant."

Despite having healthy antioxidants and minerals, dark chocolate is typically heavy in sugar and fat, making it a relatively calorie-dense snack.

In the form of cocoa butter, which is primarily made up of unhealthy saturated fats, dark chocolate contains fat.

As a result, people should make an effort to restrict how much dark chocolate they consume to prevent consuming too many calories, fats, and sugars.

Consumer Reports recently tested several well-known dark chocolate brands and discovered that several of them contain significant amounts of lead and cadmium. Since these ingredients are found naturally in cacao, it has been difficult for chocolate producers to get rid of them.

The amount of caffeine in one ounce of dark chocolate with 70% cocoa is around 20–25 mg. Consuming too much dark chocolate can raise the amount of caffeine in the blood, which can make you feel sick, dehydrated, and sleepy.

The recommended daily intake of dark chocolate is between 30 and 60 grams. Additionally, those who have diabetes might speak with their doctor before making daily food plans. 

Following are a few danger factors associated with ingesting too much dark chocolate:

• By increasing urinary oxalate excretion, it may raise the risk of kidney stones.
• Tyramine, a naturally occurring substance, is present in dark chocolate, which raises the risk of migraine headaches.
• Due to the high fat and calorie content of dark chocolate, excessive consumption might raise the risk of obesity and cardiovascular disease.