7 Research Supported Health Benefits of Dark Chocolate
Dark chocolate is loaded with nutrients that can positively affect your health. Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet.
- Observational studies show a drastic reduction in heart disease risk for the people who consume the most chocolate.
- Dark chocolate improves several important risk factors for disease. It lowers the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin sensitivity.
- The bioactive compounds in cocoa can improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.
- Studies show that dark chocolate can improve health and lower the risk of heart disease.
- Cocoa and dark chocolate have a wide variety of powerful antioxidants, way more than most other foods.
- Quality dark chocolate is rich in Fiber, Iron, Magnesium, Copper, Manganese and a few other minerals.
- Studies show that the flavanols from cocoa can improve blood flow to the skin and protect it against sun-induced damage.
- Dark Chocolate is Very Nutritious
If you buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious. It contains a decent amount of soluble fiber and is loaded with minerals. A 100 gram bar of dark chocolate with 70-85% cocoa contains (1):
- 11 grams of fiber.
- 67% of the RDA for Iron.
- 58% of the RDA for Magnesium.
- 89% of the RDA for Copper.
- 98% of the RDA for Manganese.
- It also has plenty of potassium, phosphorus, zinc and selenium.
Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily. All these nutrients also come with 600 calories and moderate amounts of sugar. For this reason, dark chocolate is best consumed in moderation. The fatty acid profile of cocoa and dark chocolate is excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturates. It also contains stimulants like caffeine and theobromine, but is unlikely to keep you awake at night as the amount of caffeine is very small compared to coffee.
- Dark Chocolate is a Powerful Source of Antioxidants
Have you ever heard of a measure called ORAC? ORAC stands for Oxygen Radical Absorbance Capacity. It is a measure of the antioxidant activity of foods. Raw, unprocessed cocoa beans are among the highest scoring foods that have been tested. Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols, catechins, among others. One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and flavanols than other fruits they tested, which included blueberries and Acai berries (2).
- Dark Chocolate May Improve Blood Flow and Lower Blood Pressure
The flavanols in dark chocolate can stimulate the endothelium, the lining of arteries, to produce Nitric Oxide (NO), which is a gas (3). One of the functions of NO is to send signals to the arteries to relax, which lowers resistance to blood flow and therefore reduces blood pressure. There are many controlled trials showing that cocoa and dark chocolate can improve blood flow and lower blood pressure. Effects have a range (4, 5, 6, 7).
- Dark Chocolate Raises HDL and Protects LDL Against Oxidation
Consuming dark chocolate can improve several important risk factors for heart disease. In a controlled trial, cocoa powder was found to significantly decrease oxidized LDL cholesterol in men.
It also increased HDL and lowered total LDL in men with elevated cholesterol (9). Oxidized LDL means that the LDL (“bad” cholesterol) has reacted with free radicals. This makes the LDL particle itself reactive and capable of damaging other tissues… such as the lining of the arteries in your heart. It makes perfect sense that cocoa lowers oxidized LDL. It contains an abundance of powerful antioxidants that do make it into the bloodstream and protect lipoproteins against oxidative damage (10, 11, 12). Dark chocolate can also reduce insulin resistance, which is another common risk factor for many diseases like heart disease and diabetes (13, 14).
- Dark Chocolate May Lower The Risk of Cardiovascular Disease
The compounds in dark chocolate appear to be highly protective against the oxidation of LDL. In the long term, this should cause much less cholesterol to lodge in the arteries and we should see a lower risk of heart disease over the long term. It turns out that we have several long-term observational studies that show a fairly drastic improvement. In a study of 470 elderly men, cocoa was found to reduce the risk of cardiovascular death by a whopping 50% over a 15 year period (15). Another study revealed that eating chocolate 2 or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Eating chocolate less frequently had no effect (16). Yet another study showed that chocolate 5+ times per week lowered the risk of cardiovascular disease by 57% (17). Of course, these 3 studies are so-called observational studies that can not prove that it was the chocolate that caused the reduction in risk.
However, given that we have a biological mechanism (lower blood pressure and oxidized LDL) then I find it plausible that regular consumption of dark chocolate can in fact reduce the risk of heart disease.
- Dark Chocolate May Protect Your Skin Against The Sun
The bioactive compounds in dark chocolate may also be great for your skin. The flavonols can protect against sun-induced damage, improve blood flow to the skin and increase skin density and hydration (19). The minimal erythemal dose (MED) is the minimum amount of UVB rays required to cause redness in the skin, 24 hours after exposure. In one study of 30 people, the MED more than doubled after consuming dark chocolate high in flavanols for 12 weeks (20). If you’re planning on a beach vacation, consider loading up on dark chocolate in the prior weeks and months.
- Dark Chocolate May Improve Brain Function
The good news isn’t over yet. Dark chocolate may also improve the function of the brain. One study of healthy volunteers showed that 5 days of consuming high-flavanol cocoa improved blood flow to the brain (21). Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It also improves verbal fluency and several risk factors for disease (22). Cocoa also contains stimulant substances like caffeine and theobromine, which may be a key reason cocoa can improve brain function in the short term (23).
There is considerable evidence that cocoa can provide powerful health benefits, being especially protective against cardiovascular disease.
But of course, this doesn’t mean you should go all out and consume lots of chocolate every day. It is still loaded with calories and easy to overeat. Maybe have a square or two after dinner and really savor them. Surely you know a lot of chocolate on the market is very poor quality. Make sure you’re eating the good stuff! Gluten-free , dairy-free , glycemic-friendly and fair trade compliant. YUM! Buy some now!
Modified from Healthline Newsletter