Since I have been diagnosed with type II diabetes, sugar has become my enemy. Well, not really as a matter of fact. Sugar has just become something I suppose to avoid along with other foods that are high in carbs. Unfortunately, I do prefer sweets. Heard a lot about dark chocolate, it seems to be a nice treat for me. Dig a little bit and found this information.
Dark chocolate is made from the seed of the cocoa tree. It is full of nutrients, and one of the best sources of antioxidants. Studies show “dark” chocolate may improve health and lower the risk of heart disease. Dark chocolate contains more flavanoids, which is antioxidants and produces nitric oxide that helps to relaxes blood vessels and lowers blood pressure. Flavanol-rich chocolate increases insulin sensitivity that helps to lower diabetes risk.
1. DARK CHOCOLATE IS VERY NUTRITIOUS
The quality dark chocolate with a high cocoa content is very nutritious. A 100 gram of dark chocolate with 70-85% cocoa provides 11 grams of soluble fiber, 67% of the RDA for Iron, 58% of the RDA for Magnesium, 89% of the RDA for Copper, 98% of the RDA for Manganese, and plenty of minerals (potassium, phosphorus, zinc, and selenium), as well as 600 calories of sugar. Zinc supports our immune system. Phosphorus, on the other hand, helps to keep bones and teeth healthy. Magnesium helps to sleep better. Other contents in dark chocolate are saturated and monounsaturated fat, small amounts of polyunsaturated and caffeine. Comparing to other types of chocolates, dark chocolate contains less sugar and fat.
Note: RDA, which is Recommended Dietary Allowance.
2. DARK CHOCOLATE IS A POWERFUL SOURCE OF ANTIOXIDANTS
Dark chocolate is loaded with organic compounds; include polyphenols, flavanols, catechins, and others, which are antioxidants. Dark chocolate has more antioxidants than other food sources like blueberries and Acai berries.
3. DARK CHOCOLATE MAY IMPROVE BLOOD FLOW AND LOWER BLOOD PRESSURE
The flavanols in cocoa may improve blood flow in the arteries by stimulating the endothelium, and reduces blood pressure. Nitric oxide, found in flavanols, relaxes blood vessels which improves blood flow. Therefore, it helps to lower the blood pressure.
4. DARK CHOCOLATE RAISES HDL AND PROTECTS LDL AGAINST OXIDATION
The compounds in dark chocolate from cocoa was found to significantly decrease oxidized LDL cholesterol (the bad cholesterol), and increased HDL in men. Dark chocolate lowers the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin sensitivity. Consuming dark chocolate may also reduce insulin resistance to improve many diseases like heart disease and diabetes. Its antioxidant-flavanols slower aging and help to fight cell damage.
5. DARK CHOCOLATE MAY LOWER THE RISK OF CARDIOVASCULAR DISEASE
The cocoa compounds are found to be significantly protected to fight off the oxidation of LDL. An over 15-year study with 470 elderly men, cocoa was found to drastically lower the risk of cardiovascular death by 50%. Another study have shown that consuming dark chocolate twice or more times per week may lowered the risk of having calcified plaque in the arteries by 32%, vise versa. There’s also a study showed more than 5 times per week may lower the risk of cardiovascular disease by 57%. Yet more studies need to do further research/experiments with larger group of people involvement.
6. DARK CHOCOLATE MAY PROTECT YOUR SKIN AGAINST THE SUN
Studies show that the flavanols in cocoa may improve blood flow to the skin to protect it against sun-induced damage, and to increase skin density and hydration. Some studies found that eating high flavanols dark chocolate might help to protect your skin from the damage of UV rays. Dark chocolate contains compounds that may help reduce inflammation in the body, and decrease the risk of some health conditions, such as type 2 diabetes, arthritis, and some types of cancer.
7. DARK CHOCOLATE MAY IMPROVE BRAIN FUNCTION
Dark chocolate with high-flavanol cocoa may also improve blood flow in your brain to promote its functions in the short term as caffeine does. Dark chocolate contains beneficial compounds of flavanols, polyphenols and theobromine. Studies show the significantly improve cognitive function in elder people who has mental impairment. Other studies show that its compounds improve the brain’s ability to create new connections between neurons. Flavanols may also improves , memory, verbal fluency and reduce other risk factors for disease, such as heart disease, diabetes, Parkinson’s disease, Alzheimer’s disease, cancer and eye disease.
8. DARK CHOCOLATE MAY PROMOTE MOOD
Polyphenolic compounds in Dark chocolate have been associated with better mood, such as feeling of pleasure and enjoyment. Consuming dark chocolate may have a positive correlation with better mood because it increases diversity of the microbiome which affect mood through the gut-brain axis.
9. DARK CHOCOLATE MAY INCREASE MICROBIOME DIVERSITY IN THE GUT
CONCLUSION
Cocoa in dark chocolate could have powerful health benefits. However, this cannot be the reason for everyone to consume lots of chocolate every day. Choose quality organic dark chocolate with 70% or higher cocoa content. Usually the darker the chocolate, the less sugar it contains. The most important rules are balance your diet, exercise daily, and consult with your family doctor or caretakers.
Reference:
- Health Line: 7 Proven Health Benefits of Dark Chocolate https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate
- Cleveland Clinic: Dark Chocolate Health Benefits https://health.clevelandclinic.org/dark-chocolate-health-benefits/
- Medical News Today: What are the health benefits of dark chocolate? https://www.medicalnewstoday.com/articles/dark-chocolate
- Mayo Clinic Health System: Choose dark chocolate for your heart https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/choose-dark-chocolate-for-your-heart
