Proven Health Benefits of Dark Chocolate
Very nutritious product
If you buy quality dark chocolate with a high cocoa content, then you can enjoy a nutritious product. Dark chocolate contains a decent amount of soluble fiber and is loaded with minerals. [ref. 1]
One pack of 100-gram dark chocolate with 70-85% cocoa contains the following nutrients:
- 11 grams of fiber
- 66% of daily values (DV) for iron
- 57% of DV for magnesium
- 196% of DV for copper
- 85% of DV for manganese
- Known amounts of potassium, phosphorus, zinc and selenium.
Of course, 100 grams is quite a large amount and is not something you should consume daily. These nutrients also come with 600 calories and moderate amounts of sugar. That's why we recommend a few bars of dark chocolate a day, not whole chocolate.
Powerful source of antioxidants
We should mention here an important term ORAC. It is an indicator of oxygen radical absorption capacity or a measure of the antioxidant activity of foods. Basically, researchers put a group of free radicals (bad) against a sample of food and see how well antioxidants in food can disarm free radicals.
Based on these studies, chocolate is considered rich in antioxidants. But the biological significance of ORAC values has been questioned since it is measured in vitro and may not have the same effect in the body. Studies in humans have not always shown the same range of antioxidant effects for chocolate. But experts say there's still not enough evidence to sum it up for sure.
Dark chocolate is full of organic compounds that are biologically active and act as antioxidants. These include polyphenols, flavanols and catechins. [ref. 2]
May improve blood flow and lower blood pressure
The flavonoids in dark chocolate can stimulate the endothelium, the lining of the arteries, to produce nitric oxide (NO). One of the functions of nitric oxide is to send signals to the arteries to relax, which reduces the resistance of blood flow and therefore reduces blood pressure.
Many controlled studies have shown that cocoa and dark chocolate can improve blood flow and lower blood pressure, although the effects are usually mild to moderate. [ref. 3]
Dark chocolate boosts HDL and protects LDL from oxidation
Consumption of dark chocolate can improve several important risk factors for heart disease. One of them is the prevention of high cholesterol.
In one small study, eating dark chocolate enriched with flavanol lycopene was found to significantly reduce levels of total cholesterol, LDL ("bad") cholesterol, and triglycerides. More research needs to be done and this potential effect has been confirmed.
Dark chocolate may reduce the risk of heart disease
The compounds in dark chocolate seem to be highly protective against LDL oxidation. In the long run, this should lead to the deposition of much less cholesterol in the arteries, leading to a lower risk of heart disease. Of course, many other factors matter for this, such as obesity, smoking and others. [ref. 4]
In fact, research shows a fairly drastic improvement in relation to cardiovascular health. Over time, a number of studies have shown that consuming flavanol-rich cocoa or chocolate can lower blood pressure and improve cardiovascular health. [ref. 5]
Dark chocolate to protect the skin from the sun
The bioactive compounds in dark chocolate can also be great for protecting your skin. Flavanols can protect against sun damage, improve blood flow to the skin, and increase skin density and hydration [ref. 6]
Dark chocolate for better brain function
Dark chocolate can also improve cognitive function. Studies have shown that consumption of cocoa high in flavanol can improve blood flow to the brain in adults. This may explain why daily cocoa consumption seems to improve attention and memory somewhat.
