Consuming dark chocolate by a high cocoa content in moderation can provide antioxidants and minerals, and may help protect you against heart disease. However, it can also be high in sugar and calories.
Dark chocolate is crowded with nutrients that can have a positive impact on your health. Made from the seeds of the cocoa tree, it is one of the best bases of antioxidants.
Various studies demonstrate that dark chocolate may improve your health and reduction your risk of heart disease.
Below, we present 7 health benefits of dark chocolate or cocoa that are backed by science.
1. Highly Nutritious
If you purchase high-quality dark chocolate with a high cocoa gratified, it is actually quite nutritious. It contains a considerable amount of soluble fibre and is packed with minerals.
A 50-gram bar of dark chocolate with between 70% and 85% cocoa contains:
- Fibre: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
Additionally, it is rich in potassium, phosphorus, zinc, and selenium.
The fatty acid profiles of cocoa and dark chocolate are also favourable. Its fats include heart-healthy fatty acids, such as oleic acid, stearic acid, and palmitic acid.
Stearic acid has a neutral effect on the body’s cholesterol levels. And, while palmitic acid can raise cholesterol levels, it accounts for only about one-third of the total calories derived from fat.
Of course, 50 g is a fairly substantial amount, as these nutritious and healthy fats also contribute 300 calories and 12 g of sugar. For this reason, it is best to consume dark chocolate in moderation.
2. A Powerful Source of Antioxidants
Dark chocolate is packed with biologically active organic compounds that act as antioxidants.
Compounds such as polyphenols, epicatechin, catechin, and oligomeric procyanidins—present in dark chocolate—help your body fight free radicals, which can reason oxidative stress and increase the risk of developing diseases.
The antioxidants found in dark chocolate may play a role in:
- reducing LDL (“bad”) cholesterol
- preventing cellular damage
- protecting against arterial stiffness
- improving blood glucose control
- promoting brain health
3. It May Improve Blood Flow and Lower Blood Pressure
The flavonoids found in dark chocolate may stimulate the endothelium (the facing of the arteries) to harvest nitric oxide (NO).
One of the functions of NO is to signal the arteries to relax, which reduces resistance to blood flow and, consequently, lowers blood pressure.
Some studies suggest that flavonoids in cocoa and dark chocolate may recover blood flow and lower blood pressure.
However, research results are contradictory.
A 2019 study involving women found that consuming 85% dark chocolate slightly raised blood pressure levels 2 hours after ingestion. However, consuming dark chocolate during times of stress actually helped to lower both blood pressure and heart rate slightly.
Due to the significant variability among studies on this topic, further research is needed to fully understand the effects of dark chocolate consumption on blood pressure.
4. Increases HDL and Protects LDL from Oxidation
Consuming dark chocolate may help improve several important risk factors for heart disease. It could offer protection against high cholesterol.
For example, a 2021 review of 8 studies found that dark chocolate consumption reduced LDL cholesterol and fasting blood glucose levels.
Certain types of LDL cholesterol are more prone to Oxidation; this occurs when they react with free radicals present in the body. Oxidation makes the LDL particle itself sensitive and capable of damaging other matters, such as the lining of the heart’s arteries.
Cocoa may help reduce the types of LDL susceptible to Oxidation, as it contains antioxidants that enter the bloodstream and defend lipoproteins against oxidative damage.
Dark chocolate also contains theobromine and stilbenes—compounds that could help increase HDL cholesterol, known as the “good” cholesterol.
5. It May Decrease the Risk of Heart Disease
The compounds found in dark chocolate appear to offer significant protection against LDL oxidation.
Over the long term, this may result in less cholesterol accumulation in the arteries, thereby reducing the risk of heart disease.
In fact, research indicates a considerable improvement.
Over time, consuming cocoa or dark chocolate rich in flavanols may help improve cardiovascular health, lower blood pressure, and protect against conditions such as heart disease.
A 2017 review found that eating chocolate three times a week reduced the risk of cardiovascular disease by 9%. Eating chocolate more frequently showed a slight additional benefit.
A 2018 review also suggested that eating 45 g of chocolate per week reduced the risk of cardiovascular disease by 11%. Consuming more than 100 g per week does not appear to provide additional health benefits.
While these findings are promising, more evidence is needed to determine whether dark chocolate truly reduces this risk.
6. It could protect your skin from the sun
The bioactive complexes in dark chocolate may also benefit your skin.
A 2021 review suggests that flavanols could help to:
- protect against sun damage
- improve blood flow to the skin
- increase skin density and hydration
The negligeable erythema dose (MED) is the lowest amount of UVB rays required to cause skin discolouration 24 hours after exposure.
Various studies have shown that the MED can increase—and even double—after consuming dark chocolate or high-flavanol cocoa for 12 weeks. The result is greater sun protection for the skin.
If you are preparation a beach vacation, consider indulging in a little extra dark chocolate in the weeks and months leading up to it.
However, keep in mind that chocolate is not a supernumerary for sunscreen or other forms of sun protection.
7. It May Improve Brain Function
Dark chocolate may also improve your brain function.
Some studies suggest that consuming flavanol-rich cocoa could help recover blood flow to the brain in young adults. This may explain why daily cocoa consumption appears to enhance attention, language learning, and memory.
Furthermore, cocoa flavonoids may help maintain brain health and reasoning function in older adults with mild cognitive damage, as well as reduce the likelihood of developing dementia. However, more research is needed in this area.
Additionally, cocoa covers stimulants such as caffeine and theobromine, which may be one of the primary reasons it can improve brain function in the short term.
Frequently Asked Questions
How much dark chocolate should be consumed daily?
Consuming about 50 g of dark chocolate daily can provide a significant amount of fibre, antioxidants, and other nutrients that may benefit the brain and heart.
Is 85% dark chocolate good for your health?
Yes, when consumed in moderation, 85% dark chocolate can offer certain health benefits. In general, the higher the cocoa percentage, the more beneficial the dark chocolate will be for you.
In Conclusion
Cocoa and dark chocolate can offer powerful health benefits, such as defense against heart disease and improved brain health.
This does not mean you should overindulge and eat large quantities of chocolate daily, as it remains quite high in calories and sugar, and is easy to overconsume.
However, consider eating one or two squares after dinner and savour them. If you wish to reap the benefits of cocoa without the calories of chocolate, consider making hot cocoa without adding cream or sugar, or incorporating cocoa into a smoothie.
Furthermore, keep in mind that much of the dark chocolate available on the market lacks nutritional value. Be sure to choose a dark chocolate with a cocoa content of 70% or higher.