5 Health Advantages of Dark Chocolate

     5 Health Advantages of Dark Chocolate

Dark chocolate is high in nutrients that are beneficial to your health.

It's made from the cacao tree's seed and is one of the best sources of antioxidants available.

Dark chocolate has been shown in studies to promote health and reduce the risk of heart disease.

Here are 5 scientifically proven health benefits of dark chocolate or cocoa:

1. Very nutritious

It's quite healthful if you buy good dark chocolate with a high cocoa content.

It's packed with nutrients and has a good amount of soluble fibre.

A 100-gram bar of 70%–85% cocoa dark chocolate comprises:

* Fiber content: 11 g

* 67 percent of the daily value (DV) for iron

* Magnesium: 58 percent of the daily value

* 89 percent of the daily value (DV) for copper; 98 percent of the daily value (DV) for manganese

* It also contains significant amounts of potassium, phosphorus, zinc, and selenium.

Of course, 100 gram (3.5 ounces) is a substantial amount and should not be consumed on a daily basis. These nutrients also have 600 calories and a modest sugar content.

As a result, dark chocolate should be consumed in moderation.

Cocoa and dark chocolate have a good fatty acid profile. The fats are primarily oleic acid, steric acid, and palmitic acid (a heart-healthy fat also present in olive oil).

Steric acid has no effect on blood cholesterol levels. Although palmitic acid has the ability to elevate cholesterol levels, it only accounts for one-third of total fat calories.

Dark chocolate contains stimulants like caffeine and theo bromine, but the amount of caffeine in dark chocolate is quite modest compared to coffee, so it's unlikely to keep you up at night.

2. Powerful source of antioxidants

The term ORAC refers to the ability to absorb oxygen radicals. It's a measurement of a food's antioxidant activity.

Basically, researchers test a sample of food against a bunch of free radicals (bad) to evaluate how well the antioxidants in the food can neutralise the free radicals.

ORAC values are questioned in terms of biological significance because they are measured in a test tube and may not have the same effect in the body.

Raw, unprocessed cocoa beans, on the other hand, are among the highest-scoring meals that have been tested.

Dark chocolate is high in physiologically active chemical compounds that serve as antioxidants. Poly phenols, flavanols, and catechins are only a few of them.

According to one study, cocoa and dark chocolate had higher antioxidant activity, poly phenols, and flavanols than any of the other fruits studied, including blueberries and acai berries.

3. May improve blood flow and lower blood pressure

The flavanols in dark chocolate can increase the production of nitric oxide by the endothelium, the lining of arteries (NO).

One of Nitrogen Oxide tasks is to transmit signals to the arteries to relax, lowering blood flow resistance and thereby lowering blood pressure.

Cocoa and dark chocolate have been shown in numerous controlled trials to enhance blood flow and reduce blood pressure, albeit the benefits are usually minor.

Take this with a grain of salt, as one study in people with high blood pressure found no effect.

Given the wide range of findings among studies on this topic, it's evident that further study is required.

4. Raises HDL and protects LDL from oxidation

Dark chocolate consumption can help with a number of heart disease risk factors.

Cocoa powder was found to dramatically lower oxidized LDL (bad) cholesterol in men in a controlled trial. For those with high cholesterol, it also boosted HDL and decreased total LDL.

The term "oxidized LDL" refers to LDL cholesterol that has been oxidized by free radicals.

This renders the LDL particle reactive and capable of causing damage to other tissues, such as the lining of your heart's arteries.

It's no surprise that chocolate reduces oxidized LDL. It contains a large number of potent antioxidants that make their way into the bloodstream and protect lipo-proteins from oxidative damage.

Dark chocolate's flavanols can also help to lower insulin resistance, which is a common risk factor for conditions including heart disease and diabetes.

Dark chocolate, on the other hand, includes sugar, which can have the opposite effect.

5. May reduce heart disease risk

Dark chocolate's components appear to be very protective against LDL oxidation.

In the long run, this should result in far less cholesterol accumulating in the arteries, lowering the risk of heart disease.

Several long-term observational studies have seen a significant improvement.

Cocoa was found to cut the risk of death from heart disease by 50% over 15 years in a trial of 470 older men.

According to another study, eating chocolate two or more times a week reduced the risk of calcified plaque in the arteries by 32%. It had no effect if you ate chocolate less frequently.

Another study found that eating dark chocolate five or more times per week reduced the risk of heart disease by 57%.

According to a 2017 clinical investigation, participants who ate almonds with or without dark chocolate had lower LDL cholesterol levels.

Of course, because these four studies are observational, it's impossible to say whether the chocolate was the factor that reduced the risk.

However, because the biological process (lower blood pressure and oxidized LDL) is well understood, it's possible that eating dark chocolate on a regular basis can minimize the risk of heart disease.