7 Dark Chocolate Health Benefits That Are Proven

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.According to studies, dark chocolate can enhance your health and reduce your risk of developing heart disease.Here are 7 scientifically proven health advantages of dark chocolate or cocoa.

1. Very nutritious

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 fibre.100 gramme bar of 70-85% cocoa dark chocolate contains It also contains large amounts of selenium, potassium, phosphorus, and zinc.Naturally, 100 grammes (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 caffeine and theobromine, two other stimulants found in dark chocolate, are unlikely to maintain

2. Powerful source of antioxidants

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 a food against a group of harmful free radicals to examine how well the antioxidants in the food can neutralise the free radicals.These research suggest that chocolate contains a lot of antioxidants. However, because ORAC is evaluated in a test tube and could not have the same impact on the body, its biological relevance is contested.The breadth of antioxidant benefits of chocolate has not always been studied in humans. However, experts claim that there isn't enough data to make a definitive claim just yet (2Trusted Source).Organic substances that are physiologically active and serve as antioxidants are abundant in dark chocolate.

3. May improve blood flow and lower blood pressure

Nitric oxide (NO) production by the endothelium, the lining of arteries, can be stimulated by the flavanoids in dark chocolate (5).One of NO's jobs is to tell the arteries to relax, which lowers the blood flow resistance and lowers blood pressure.Although the effects are often minor, numerous controlled research have demonstrated that cocoa and dark chocolate can enhance blood flow and reduce blood pressure (6Trusted Source, 7).Take this with a grain of salt, though, as one study in adults with type 2 diabetes and high blood pressure found no effect (8Trusted Source). It's possible that adding cocoa flavanols to the diet won't provide any further benefits for persons who are already taking medication for high blood pressure.

4. Raises HDL and protects LDL from oxidation

Dark chocolate consumption can lower numerous significant heart disease risk factors. It might guard against elevated cholesterol.A tiny study revealed that consuming dark chocolate with the flavanol lycopene added dramatically reduced levels of triglycerides, LDL ("bad") cholesterol, and total cholesterol (11Trusted Source).Some LDL cholesterol variants have a higher propensity to oxidise, 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.It makes complete logic that cocoa reduces LDL that is prone to oxidation. It is loaded with potent antioxidants that do enter the bloodstream and shield lipoproteins from oxidative damage (3Trusted Source).

5. May reduce heart disease risk

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.In fact, studies indicate a rather significant improvement.Consuming flavanol-rich cocoa or chocolate over time has been demonstrated to reduce blood pressure and enhance cardiovascular health, according to a number of studies (13Trusted Source).According to an analysis of studies, eating chocolate three times a week reduces the risk of cardiovascular disease by 9%. More frequent chocolate consumption had little additional benefit (14Trusted Source).According to another study, consuming 45 grammes of chocolate every week reduces the risk of cardiovascular disease by 11%. A weekly intake of more than 100 grammes is harmful.According to a 2017 clinical investigation, people who ate almonds with or without dark chocolate had lower LDL cholesterol levels (3Trusted Source).Even though all of these results are encouraging, more research is need 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 minimise the risk of heart disease.

6. May protect your skin from the sun

The bioactive ingredients in dark chocolate might be beneficial for your skin as well.The flavanols can boost skin density and hydration, reduce the risk of UV damage, and promote blood flow to the skin (16).The bare minimum of UVB photons needed to make skin red for 24 hours after exposure is known as the minimal erythemal dose (MED).According to studies, 12 weeks of consuming high-flavanol dark chocolate or cocoa might cause MED to rise and even treble (16). As a result, your skin is more shielded from the sun.Consider adding more dark chocolate to your diet in the weeks and months before to your beach vacation. But before switching to more intensive skin care, consult with your physician or dermatologist.

7. Could improve brain function

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 could be the reason why regular use of cocoa appears to enhance language learning, attention, and memory (17Trusted Source).Additionally, cocoa flavanoids may help older persons with mild cognitive impairment maintain cognitive function and lessen the likelihood that dementia may develop. But additional study is required (18Trusted Source).Additionally, cocoa includes stimulants like caffeine and theobromine, which may be a major factor in how it temporarily enhances cognitive function.