Chocolate is one of the world’s most loved and widely eaten foods. The higher the cocoa content, the greater the health benefits. In particular, eating small amounts of minimally processed dark chocolate can support the normal function of many processes in the body. Chocolate is also a source of beneficial antioxidants. Dark chocolate, also called black chocolate, is made from cocoa tree, butter, sugar, and roasted cocoa beans. It is also more bitter than milk chocolate.
The best dark chocolate contains 70% to 99% cocoa. In other words, the more bitter the chocolate is, the better quality it is. Dark chocolate also contains many nutrients that are beneficial for health. These; soluble fiber is potassium, manganese, zinc, selenium, copper, magnesium and iron.
Choose dark chocolate with over 70% cocoa.
Cocoa, the main ingredient in chocolate, has a powerful antioxidant profile. Because of this, it offers many health benefits. To get the most from this antioxidant effect, keep a few points in mind when selecting chocolate. The less cocoa is processed, the more antioxidant power remains. For that reason, choose less processed dark chocolate products with 70% cocoa. Milk chocolate can contain a very high amount of sugar. Also, milk powder etc. Since they contain substances, they can negatively affect the immune system. When choosing chocolate, the sugar ratio should be checked.
How Long Does It Take to Burn These Calories?
- 44 minutes of walking
- 14 minutes of swimming
- 19 minutes jogging
- 23 minutes cycling
Benefits of Dark Chocolate
IT HAS ANTIOXIDANT EFFECT
Cocoa contains preservatives that damage tissues thanks to its high antioxidant content. With this feature, it shows a protective effect against inflammation caused by the emergence of diseases.
In one study, the researchers concluded that eating 30 g of 84 percent dark chocolate every day for 8 weeks significantly reduced inflammatory biomarkers in people with type 2 diabetes.
Cardiovascular health
Dark chocolate has an important place in terms of cardiovascular health. LDL plays an important role in lowering and balancing cholesterol thanks to intense antioxidants that cause plaque formation in veins and are expressed as bad cholesterol. However, HDL, defined as good cholesterol and having a sweeping-cleaning effect, increases the level of cholesterol and provides a protective effect. (2)
One study found that eating dark chocolate more than 5 times a week reduced the risk of heart disease by 57%. (3)
Another study found that cocoa reduced the risk of death from heart disease by 50% over a 15-year period. (4)
Relieves stress
You can count on dark chocolate to get rid of stress or a messy mood. This chocolate neurotransmitter is a natural antidepressant that helps increase serotonin levels.
In studies conducted and published by scientists, it has been confirmed that chemical compounds in dark chocolate play an important role in lowering high stress levels.
Studies have shown that the stress hormone levels in the body of people who eat 1.4 grams of dark chocolate daily for 2 weeks are reduced.
In addition, dark chocolate has magnesium that helps fight stress, fatigue, depression and irritability. When eating chocolate to combat stress, make sure that the cocoa in it is 75% or more.
Protects the Skin
Skin texture is one of the structures that have the ability to renew itself quickly. The correct and high quality foods consumed are to support the skin from the inside. Thanks to its polyphenol compounds in dark chocolate, it keeps the skin moist and has positive effects in improving dermatitis and skin rashes. It also helps in maintaining the skin’s elastic structure, strengthening and even skin tone.
It shows its most important effect by increasing the collagen production and strengthening the skin’s self-renewal capacity. In research, it is stated that flavonols can protect against sun damage, improve blood flow in the skin, and increase skin density and hydration. (5)
Improves Intelligence and Brain Functions
According to some researches; The increase in the amount of blood going to the brain makes the person to be more careful and alert, thus learning becomes easier. (6)
Remember, the type of chocolate that has the mentioned properties is dark chocolate with lots of flavonoids. The most flavonoid-containing chocolates are those with at least 70% cocoa content.
Improves vision clarity
Dark chocolate with a high cocoa content is rich in flavonols. Recent research shows that these beneficial compounds can boost blood flow to the brain. That means dark chocolate may have a role in the cognitive care phase of neurological conditions such as Alzheimer’s and Parkinson’s. Several scientific studies also suggest that dark chocolate can improve the field of vision, sharpen visual clarity, and support a broader visual perspective.
Daily Chocolate Consumption
It is not easy to determine the ideal amount of dark chocolate for health benefits. In these studies, 20-30 gr dark chocolate is used daily. Based on these averages, eating 20-30 g dark chocolate per day is not bad at all.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6202779/
- https://pubmed.ncbi.nlm.nih.gov/17513403/
- https://pubmed.ncbi.nlm.nih.gov/20858571/
- https://pubmed.ncbi.nlm.nih.gov/16505260/
- https://pubmed.ncbi.nlm.nih.gov/16702322/
