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Dark chocolate, particularly varieties with a high concentration of cocoa, is not only a delightful treat but also a boon for your health. This delicious snack is packed with nutrients that offer a multitude of benefits. Let's delve into the specifics.
High-cocoa dark chocolate is a nutritional powerhouse, particularly rich in fiber and minerals. A 100-gram bar of dark chocolate with a cocoa content of 70-85% includes:
Moreover, dark chocolate is a good source of potassium, phosphorus, zinc, selenium, and oleic acid, a heart-friendly fat also present in olive oil.
On the downside, consuming this amount of dark chocolate also means an intake of 600 calories. It's also worth noting that dark chocolate contains stearic acid, which has a neutral effect on cholesterol, and palmitic acid, which can slightly raise cholesterol levels. However, the latter only constitutes a third of the total fat calories in dark chocolate.
Dark chocolate also contains stimulants like caffeine and theobromine, but in smaller quantities than coffee, so they're unlikely to disrupt your sleep.
Dark chocolate is loaded with organic compounds that act as antioxidants. These include polyphenols, flavanols, and catechins, and their concentration surpasses that of other antioxidant-rich foods like blueberries and acai berries.
The flavanols in dark chocolate can stimulate the endothelium, the lining of the arteries, to produce nitric oxide. This compound sends signals to the arteries to relax, reducing resistance to blood flow and thereby improving blood pressure.
Dark chocolate consumption can improve several key risk factors for heart disease. Controlled studies have shown that cocoa powder can significantly reduce oxidized (bad) LDL cholesterol, increase good cholesterol, and lower total bad cholesterol in individuals with high cholesterol.
This reduction in bad cholesterol is attributed to the abundance of powerful antioxidants in dark chocolate, which protect lipoproteins from oxidative damage. The flavanols in dark chocolate can also reduce insulin resistance, a common risk factor for heart disease and diabetes.
However, it's important to note that dark chocolate also contains sugar, which can have the opposite effect on insulin resistance.
Dark chocolate compounds are highly protective against LDL oxidation. Over time, this should result in less cholesterol being deposited in the arteries and a lower risk of heart disease. This is supported by several long-term observational studies.
While these are observational studies and it's not clear if dark chocolate alone reduces the risk, the known biological process of lowering blood pressure makes it plausible that regular dark chocolate consumption could be beneficial.
The bioactive compounds in dark chocolate, particularly flavanols, can be excellent for improving skin health. They protect against sun damage, enhance blood flow to the skin, and increase skin density and hydration.
Dark chocolate can also enhance brain function. Studies have shown that consuming high-flavanol cocoa for five days increased blood flow to the brain. It can also significantly improve cognitive function in older adults with mild cognitive impairment, verbal fluency, and several risk factors for disease.
In the end, while dark chocolate is a delicious treat, its potential health benefits make it a nutritious snack choice. However, moderation is key due to its high calorie and sugar content.