Dark chocolate is not only a dessert to eat and a gift! It’s a full pack of antioxidants that offer surprising health benefits.
Consuming even a small piece of dark chocolate daily can boost your blood circulation and brain function, improve heart health, and stress relief.
Hard to believe? Get into proven health benefits of dark chocolate, backed consumer reports, and expert insight. And, don’t miss the healthy diet chart at the end of the discussion that unlocked how to include dark chocolate in your diet routine. Stay tuned!
Nutritional profile of dark chocolate
This chart shows nutrient component of 1 piece of dark chocolate (35.0g).
| Nutrient | Amount |
| Calcium | 36.05mg |
| Iron | 3.00mg |
| Sodium | 4.90mg |
| Protein | 3.00mg |
| Carbohydrate | 18.00mg |
| Fiber | 3.01g |
| Sugar | 13.00g |
| Fat | 12.999g |
Dark chocolate health benefits
Dark chocolate is high in cocoa content and antioxidants which favours health issues differently. Let’s know how it supports overall physical and mental health.
1. Reduce oxidative stress
Eating dark chocolates increases the glutathione level, which reduces oxidative stress. (Source)
Epicatechin present in dark chocolate improves mitochondrial function and cellular metabolism. Hence, it gives protection against oxidative stress levels.
2. Improve heart function and blood flow
Regular consumption of dark chocolate can improve blood vessel function and reduce heart disease.
Flavonoids, present in dark chocolate, lower the blood pressure. (Source)
Experts opinion:
An integrative medicine expert, Dr. Andrew Well, recommends eating an ounce or two of dark chocolate (at least 70% cocoa present) several times a week to maintain a healthy heart and blood circulation.
3. Protection from diabetes
The antioxidant effects of cocoa polyphenols work directly for insulin sensitivity and reduce the risk of diabetes. (Source)
Sugar-free dark chocolate is a better option than conventional dark chocolate for diabetes patients. Well, consuming a moderate number of conventional dark chocolates is still beneficial for maintaining blood sugar levels. (Source)
4. Reduces the chance of cancer
Dark chocolate is rich in antioxidants which prevent early occurrences of cancer and aging.
During the metabolism process, free radicals are produced and damage healthy cells. While consuming, dark chocolate can lower the damage to healthy cells and protect the body from cancer and aging. (Source)
5. Stimulate brain function
Dark chocolate is a superfood for boosting brain function.
Today, dementia, such as Parkinson’s disease, Alzheimer’s disease, and stroke, are common. Flavonoid-rich cocoa or dark chocolate can significantly prevent age-related cognitive decline. (Source)
Flavonols present in dark chocolate have antioxidant and anti-inflammatory effects that improve blood flow to the brain and enhance focus and memory.
6. Protection against UV ray
Maintaining healthy skin can be easy by eating dark chocolate.
A study shows that high flavonoids and polyphenols improve skin health, boost hydration, and give protection against UV rays.
7. Aids in weight management
Dark chocolate has an effective role in losing weight and obesity.
Flavonoids and polyphenols present in cocoa reduce cravings and influence serotonin production for appetite control. (Source)
Also, eating dark chocolate improves metabolism and fat oxidation which support weight loss.
Things to consider while eating dark chocolate
Dark chocolate, with its rich flavor and numerous health benefits, is a delightful indulgence. However, enjoying it responsibly requires a little mindfulness and attention to detail. Here is the rundown.
1. Choose high cocoa content
The higher the cocoa present in dark chocolate, the more you’ll get the maximum health benefit from it.
Dr. William Li recommends eating minimally processed dark chocolate having 70% cocoa present in it.
Also, keep in mind that high cocoa content can make the dark chocolate bitter taste. So, choose a dark chocolate based on your taste preference.
2. Calculate the calories
Calorie-dense dark chocolate can affect your health negatively through overconsumption.
Without a healthy diet routine, you can’t get a proper health benefit from dark chocolate. It’s suggested to eat dark chocolate of 1 ounce or 28g per day to prevent any risk of sugar and fats.
So, make a diet routine and adjust the dark chocolate calories in daily consumption.
3. Consider caffeine sensitivity
Consuming a high amount of dark chocolate can trigger caffeine sensitivity.
It can cause restlessness, tremors, and increased heart rate sensitivity. So, you may have to limit your intake or completely avoid dark chocolate based on caffeine sensitivity.
4. Checkout best brand before buying
Chocolate can contain cadmium and lead, which are harmful to pregnant women and children.
A study by AsYouSow revealed that 285 of 469 chocolate contain toxic metals like lead cadmium, or both.
Check out the best brand here with lead/cadmium content reports to stay safe.
How to incorporate dark chocolate into your diet- A chart to follow
| Breakfast | Oatmeal, yogurt, pancakes, waffles |
| Snacks | Mixed with fresh fruit such as Strawberries, bananas, and raspberries. |
| Baking | Alternative to milk chocolate Muffins, brownies, or cookies |
| Beverage | Hot cocoa, coffee, or latte |
i. Breakfast
You can add dark chocolate to your breakfast to boost energy at the start of the day.
Use a grate or sprinkle dark chocolate over oatmeal or yogurt. Also, melt the dark chocolate slightly to add over a pancake or waffles.
Make a nutritious treat with a dark chocolate bar mixed with nuts and dried fruit.
ii. Snacks
In snacks, you can eat fresh fruits mixed with dark chocolate for a limited amount. Add 1 ounce of dark chocolate in strawberries, bananas, and raspberries, and enjoy sweet cravings.
iii. Baking
Instead of milk chocolate, enjoy the health benefits of 70% cocoa dark chocolate.
You can add dark chocolate to baking items such as muffins, brownies, or cookies.
iv. Beverage
A full pack of nutritious drinks, you should try!
Add unsweetened cocoa powder with melted dark chocolate and mix with warm milk. Also, you can add this mixture into coffee, or latte.
Final Words
Dark chocolate is high in cocoa, which is full of antioxidants. So, placing it in your daily diet will give you the health rewards!
Well, instead of several health benefits of dark chocolate, you can’t avoid its over calories or fat. So, eating dark chocolate should be limited. You can take suggestions from your nutritionist or a physician addressing your health condition.
Frequently Asked Questions (FAQs)
How much dark chocolate should you eat a day?
You should eat dark chocolate not more than 30-60g per day which is about 1-2 ounces. (Source). Consuming dark chocolate should be limited to avoid over calories or fat.
Is dark chocolate good for skin?
Dark chocolate is rich in antioxidants and flavonoids which increase blood flow to the skin and keep skin hydrating. Consuming dark chocolate has proven benefits of protection against UV rays and wrinkles.
What are the side effects of dark chocolate?
Overconsumption of dark chocolate can cause several health issues. It can increase heart rate, diabetes, cholesterol, nausea, dehydration, and insomnia. Many brands have lead cadmium or metal in their dark chocolate. It is harmful to pregnant women and children.
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