Chocolate is one of the most popular and delicious treats in the world. But did you know that eating dark chocolate, which has a higher cocoa content than milk or white chocolate, can also have many health benefits?
In this article, we will explore some of the scientific evidence behind the health benefits of eating dark chocolate daily, and how much you should eat to enjoy them. And do not hesitate to add a glass of white or red wine to your dark chocolate - they are both easy to enjoy and delicious to pair.
What is dark chocolate?
Dark chocolate is made from cocoa butter, cocoa solids, sugar, and sometimes other ingredients, such as vanilla or lecithin. The percentage of cocoa solids in dark chocolate determines its bitterness and nutritional value. Generally, dark chocolate has between 50% and 90% cocoa solids, while milk chocolate has between 10% and 50%, and white chocolate has none.
Cocoa solids are rich in antioxidants, especially flavonoids, which are plant compounds that have various beneficial effects on the body. Flavonoids helps protect the cells from damage caused by free radicals, which are unstable molecules that can cause inflammation, aging, and diseases. Additionally, flavonoids improve blood flow, lower blood pressure, reduce cholesterol levels, and modulate insulin sensitivity.
How much dark chocolate should you eat?
There is no definitive answer to how much dark chocolate you should eat to reap its benefits, as different studies have used different doses and durations. However, most experts agree that moderation is key, as dark chocolate also contains calories, fat, and sugar, which can have negative effects if consumed in excess.
A reasonable amount of dark chocolate to eat daily is about one ounce (28 grams), which is equivalent to a small square or two. This amount can provide about 150 calories, 9 grams of fat (5 grams of saturated fat), and 13 grams of sugar. It can also provide about 3 grams of fiber, 2 grams of protein, and some minerals, such as iron, magnesium, copper, and manganese.
To maximize the benefits of dark chocolate, you should choose a high-quality product that has at least 70% cocoa solids. You should also avoid products that have added milk, vegetable oils, artificial flavors, or preservatives. You should also eat dark chocolate as part of a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats.
What are the benefits of eating dark chocolate daily?
Eating dark chocolate daily can have various benefits for your physical and mental health. Here are some of the most common ones:
Heart health: Eating dark chocolate can help lower your risk of heart disease and stroke by improving your blood flow, blood pressure, cholesterol levels, and inflammation. A meta-analysis of 14 studies found that eating dark chocolate or cocoa products was associated with a 37% reduction in cardiovascular disease risk and a 29% reduction in stroke risk. Another study found that eating about one ounce of dark chocolate every day for two weeks reduced blood pressure and improved insulin sensitivity in healthy individuals.
Brain health: Eating dark chocolate can also help boost your brain function and mood by increasing blood flow to the brain, stimulating the production of endorphins (feel-good hormones), and enhancing cognitive performance. A study found that eating high-flavanol cocoa for five days improved blood flow to the brain in healthy adults. Another study found that eating dark chocolate improved visual contrast sensitivity and working memory in young adults. Dark chocolate may also help prevent or delay cognitive decline in older adults by protecting the brain from oxidative stress and inflammation.
Skin health: Eating dark chocolate can also help improve your skin health by protecting it from sun damage, increasing hydration, and reducing roughness. A study found that eating high-flavanol chocolate for 12 weeks increased skin density and hydration, improved blood flow to the skin, and reduced skin roughness and scaling. It's scientifically proven that eating high-flavanol chocolate for three months reduced the erythema (redness) induced by UV exposure by 25%.
Gut health: Eating dark chocolate can also help improve your gut health by modulating the composition and activity of your gut microbiota (the community of bacteria that live in your intestines). A study found that eating dark chocolate with or without prebiotics (fiber that feeds the good bacteria) increased the growth of beneficial bacteria (such as Bifidobacteria and Lactobacilli) and reduced the growth of harmful bacteria (such as Clostridia) in healthy volunteers. Another study found that eating dark chocolate with probiotics (live bacteria that confer health benefits) enhanced their survival and colonization in the gut.
When you feel sad and lonely, get yourself a glass of red wine with some dark chocolate. They are both delicious and nutritious treats that come with many benefits for your health. Remember, moderation is the key to enjoying the benefits of dark chocolate without the drawbacks and should eat consume them as part of a balanced diet that includes other healthy foods.
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