Eating dark chocolate with high cocoa content in moderation can deliver antioxidants and minerals and may help protect you from heart disease.
Dark chocolate is loaded with nutrients that may positively affect your health. Made from the seed of the cacao tree, it’s one of the best sources of antioxidants. Here are health benefits of dark chocolate or cocoa that are supported by science.
1) Powerful source of antioxidants
Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants.
Compounds like polyphenols, epicatechin, catechin, and oligomeric procyanidins found in dark chocolate help your body fight against free radicals, which may cause oxidative stress and increase the risk of developing diseases.
The antioxidants found in dark chocolate may play a role in:
* Lowering LDL “bad” cholesterol
* Preventing cell damage
* Protecting against arterial stiffness
* Lmproving blood glucose management
* Boosting brain health
2) Very Nutritious
If you buy quality dark chocolate with a high cocoa content, then it’s quite nutritious. It contains a decent amount of soluble fiber and is loaded with minerals.
A 50-gram bar of dark chocolate with 70% to 85%Trusted Source cocoa contains:
* Fiber: 5.5 grams (g)
* Iron: 33% of the Daily Value (DV)
* Magnesium: 28% of the DV
* Copper: 98% of the DV
* Manganese: 43% of the DV
In addition, it has plenty of potassium, phosphorus, zinc, and selenium.
The fatty acid profile of cocoa and dark chocolate is also good. The fats consist mostly of the heart-healthy fats oleic acid, stearic acid, and palmitic acid.
Stearic acid has a neutral effect on body cholesterol. And, while palmitic acid can raise cholesterol levels, it only makes up one-third of the total fat calories.
3) May improve blood flow and lower blood pressure
The flavonoids in dark chocolate can stimulate Trusted Source the endothelium (lining of arteries) to produce nitric oxide (NO).
One of the functions of NO is to send signals to the arteries to relax, which lowers the resistance to blood flow and therefore reduces blood pressure.
Some studies suggest that the flavonoids in cocoa and dark chocolate may contribute to the improvements in blood flow and lower blood pressure.
4) Raises HDL and protects LDL from oxidation
Consuming dark chocolate may help improve several important risk factors for heart disease. It may protect against high cholesterol.
For instance, a 2021 review Trusted Source of 8 studies found that eating dark chocolate helped decrease LDL cholesterol and fasting blood glucose levels.
Some forms of LDL cholesterol are more likely to oxidize, which happens if they react with free radicals in your body. Oxidation makes the LDL particle itself reactive and capable of damaging other tissues, such as the lining of the arteries in your heart.
Cocoa may help lower oxidation-prone forms of LDL because it contains antioxidants that make it into the bloodstream and protect lipoproteins against oxidative damage.
Dark chocolate also contains theobromine and stilbenes, which may both help increase HDL “good” cholesterol.
5) May reduce heart disease risk
The compounds in dark chocolate appear to be highly protective against the oxidation of LDL.
In the long term, this may lead to less cholesterol lodging in the arteries, resulting in a lower risk of heart disease.
Research shows a fairly drastic improvement.
Over time, consuming flavanol-rich cocoa or dark chocolate can help improve cardiovascular health, lower blood pressure, and protect against conditions like heart disease.
A 2017 review revealed that eating chocolate 3 times per week lowered the risk of cardiovascular disease by 9%. Eating chocolate more often showed little additional benefit.
6) May protect your skin from the sun
The bioactive compounds in dark chocolate may also be great for your skin.
A 2021 review suggests that the flavanols could help:
* Protect against sun damage
* Improve blood flow to the skin
*Increase skin density and hydration
The minimal erythemal dose (MED) is the minimum amount of UVB rays required to cause skin discoloration in the skin 24 hours after exposure.
Studies have shown that MED can increase and even double after consuming high-flavanol dark chocolate or cocoa for 12 weeks. The result is that your skin has better protection from the sun.
7) Could improve brain function
Dark chocolate may also improve the function of your brain.
Studies show that eating high flavanol cocoa could help improve blood flow to the brain in young adults. This may explain why eating cocoa daily appears to improve attention, verbal learning, and memory.
Cocoa flavonoids may also help maintain brain health and the ability to think in older adults with mild cognitive impairment and reduce the chance of progressing to dementia. But more research is needed.
Additionally, cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function in the short term.
Read More: >>>>>
Stearic acid has a neutral effect on body cholesterol. And, while palmitic acid can raise cholesterol levels, it only makes up one-third of the total fat calories.
3) May improve blood flow and lower blood pressure
The flavonoids in dark chocolate can stimulate Trusted Source the endothelium (lining of arteries) to produce nitric oxide (NO).
One of the functions of NO is to send signals to the arteries to relax, which lowers the resistance to blood flow and therefore reduces blood pressure.
Some studies suggest that the flavonoids in cocoa and dark chocolate may contribute to the improvements in blood flow and lower blood pressure.
4) Raises HDL and protects LDL from oxidation
Consuming dark chocolate may help improve several important risk factors for heart disease. It may protect against high cholesterol.
For instance, a 2021 review Trusted Source of 8 studies found that eating dark chocolate helped decrease LDL cholesterol and fasting blood glucose levels.
Some forms of LDL cholesterol are more likely to oxidize, which happens if they react with free radicals in your body. Oxidation makes the LDL particle itself reactive and capable of damaging other tissues, such as the lining of the arteries in your heart.
Cocoa may help lower oxidation-prone forms of LDL because it contains antioxidants that make it into the bloodstream and protect lipoproteins against oxidative damage.
Dark chocolate also contains theobromine and stilbenes, which may both help increase HDL “good” cholesterol.
5) May reduce heart disease risk
The compounds in dark chocolate appear to be highly protective against the oxidation of LDL.
In the long term, this may lead to less cholesterol lodging in the arteries, resulting in a lower risk of heart disease.
Research shows a fairly drastic improvement.
Over time, consuming flavanol-rich cocoa or dark chocolate can help improve cardiovascular health, lower blood pressure, and protect against conditions like heart disease.
A 2017 review revealed that eating chocolate 3 times per week lowered the risk of cardiovascular disease by 9%. Eating chocolate more often showed little additional benefit.
6) May protect your skin from the sun
The bioactive compounds in dark chocolate may also be great for your skin.
A 2021 review suggests that the flavanols could help:
* Protect against sun damage
* Improve blood flow to the skin
*Increase skin density and hydration
The minimal erythemal dose (MED) is the minimum amount of UVB rays required to cause skin discoloration in the skin 24 hours after exposure.
Studies have shown that MED can increase and even double after consuming high-flavanol dark chocolate or cocoa for 12 weeks. The result is that your skin has better protection from the sun.
7) Could improve brain function
Dark chocolate may also improve the function of your brain.
Studies show that eating high flavanol cocoa could help improve blood flow to the brain in young adults. This may explain why eating cocoa daily appears to improve attention, verbal learning, and memory.
Cocoa flavonoids may also help maintain brain health and the ability to think in older adults with mild cognitive impairment and reduce the chance of progressing to dementia. But more research is needed.
Additionally, cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function in the short term.
Read More: >>>>>
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