There is no man in the world who does not like dark chocolate, so here are 7 proven benefits of dark chocolate that I learned from my friend who is engaged in testing chocolate in the factory.
Everyone knows that dark chocolate is an ideal treat for everyone who is on a diet, but it is also less known that this type of chocolate is also rich in various nutrients. Made from cocoa tree seeds, it is a rich source of antioxidants.
Also, studies show that dark chocolate can improve health and reduce the risk of heart disease. Therefore, take a brief look at the benefits this treat offers you.
1. Dark chocolate is very nutritious
If you buy quality dark chocolate with a high cocoa content, keep in mind that you bought the recommended daily dose of fiber and minerals. Thus 100 grams of dark chocolate with 70-85% cocoa contains:
11 g of fiber.
67% of the recommended daily dose of iron.
58% of the recommended daily dose of magnesium.
89% of the recommended daily dose of copper.
98% of the recommended daily dose of manganese.
High amounts of potassium, phosphorus, zinc and selenium.
All of these nutrients also come with 600 calories and a moderate amount of sugar. Therefore, it is important to be moderate!
2. A powerful source of antioxidants
Dark chocolate is full of organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols and catechins, among others.
One study found that cocoa and dark chocolate contain more antioxidant compounds than other foods tested in parallel, such as blueberries and acai berries.
3. Improves blood flow and lowers blood pressure
Flavanols in dark chocolate can stimulate the endothelium (artery lining) to produce nitric oxide (NO).
One of the functions of NO is to send a signal to the arteries to relax, which reduces resistance to blood flow and lowers blood pressure.
Simply put, the bioactive compounds in cocoa can improve blood flow in the arteries and cause a small but statistically significant drop in blood pressure.
4. Raises HDL and protects LDL from oxidation
Dark chocolate improves several important risk factors for disease. It reduces the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin sensitivity.
Consumption of dark chocolate can improve several important risk factors for heart disease. In a controlled study, cocoa powder was found to significantly reduce oxidized LDL cholesterol in men. Also, the same study showed an increase in HDL ("good" cholesterol) and a decrease in total LDL in men with high cholesterol.
To clarify: oxidized LDL means that LDL ("bad" cholesterol) has reacted with free radicals. This makes the LDL particle itself reactive and capable of damaging other tissues, such as the lining of the arteries in your heart.
Dark chocolate can also reduce insulin resistance, which is another common risk factor for many diseases such as heart disease and diabetes.
5. Reduces the risk of cardiovascular disease
It turns out that the compounds in dark chocolate have a protective effect on the oxidation of LDL.
In the long run, this should cause much less cholesterol in the arteries and should show a lower risk of heart disease over the long term.
Fortunately, we have several long-term observational studies that show quite drastic progress.
In a study of 470 older men, it was found that dark chocolate reduces the risk of cardiovascular death by 50% over a period of 15 years.
Another study showed that consuming chocolate two or more times a week reduced the risk of plaque calcification in the arteries by 32%. Interestingly, consumption of smaller amounts at longer intervals did not show any effects.
Also, another observational study showed that consuming dark chocolate more than 5 times a week reduces the risk of cardiovascular diseases by 57%.
6. Sun protection
The bioactive compounds in dark chocolate can also be great for your skin.
Flavonols can protect against damage caused by prolonged exposure to sunlight, improve blood flow to the skin, increase skin density and hydration.
The minimum erythema dose (MED) is the minimum amount of UVB rays required to cause skin redness, 24 hours after exposure.
In a study of 30 people, MED more than doubled after subjects consumed dark chocolate with a high amount of flavonols for 12 weeks.
7. Improving brain function
One study with healthy volunteers showed that 5 days of consuming cocoa with a high content of flavonols improved blood flow to the brain.
Cocoa can also significantly improve cognitive function in the elderly with a mental disorder. It also improves verbal fluidity.
Cocoa also contains stimulant substances such as caffeine and theobromine, which are thought to be the main cause of improving brain function in the short term.
I hope you have learned something more about dark chocolate.
