Top 10 Benefits Of Dark Chocolate

1. May Boost Heart Health

Dark chocolate antioxidants may cut heart disease risk by preventing oxidation, lowering bad cholesterol levels, and elevating good cholesterol levels.

Habitual chocolate intake can lower the risk of coronary heart disease. Studies have suggested that dark chocolate may have more benefits than milk chocolate. One major reason for this effect could be the flavonoids in dark chocolate.

Some sources claim that dark chocolate may promote the production of nitric oxide, which relaxes the blood vessels and enhances blood flow. However, we need more research to establish this.

There is no evidence that those concerned with cardiovascular health must avoid dark chocolate (or chocolate, in general).

Studies show that eating dark chocolate more than five times a week was associated with a 57% lower risk of coronary heart disease.

We know that dark chocolate is made of cocoa. As per a Japanese study, the polyphenols in cocoa powder may lower LDL (the bad cholesterol), elevate HDL (the good cholesterol), and suppress oxidized LDL.

It is not LDL but oxidized LDL that is a problem. The antioxidants in cocoa may prevent the LDL from getting oxidized.

2. May Protect Your Skin

The flavanols in dark chocolate can protect the skin against sun damage.

Studies show that dietary flavanols from cocoa offer photoprotection and improve dermal blood circulation.

This effect can be attributed to the antioxidants (especially flavanols) in dark chocolate.

3. May Aid Weight Loss

Moderate intake of dark chocolate may increase satiety and may lead to weight loss.

Research suggests that dark chocolate may have a role to play in weight loss. It may decrease the expression of genes involved in fatty acid synthesis. This reduces the digestion and absorption of fats and carbs, thereby increasing satiety.

Consumption of dark chocolate could also be useful in the reduction of weight circumference in normal weight obese women (a condition that involves excess body fat with a normal body mass index).

However, moderation is key. Just 100 grams of dark chocolate contains about 600 calories. Hence, do not have more than one cube of dark chocolate in a day.

4. May Promote Brain Function

The flavonols in dark chocolate may elevate mood and improve cognitive health in the elderly.

In a study conducted on five healthy subjects, intake of dark chocolate (with 70% cocoa content) was found to improve behavioral and brain health. Further research is in progress, however, to elaborate on these mechanisms.

In a second study conducted by the same team, dark chocolate was found to improve neural signaling and sensory perception.

Regular intake of cocoa flavanols may also be effective in improving cognitive health in the elderly with mild mental impairment.

Dark chocolate also promotes mood and may alleviate emotional stress. However, we need further research to understand the mechanisms involved.

Dark chocolate also contains a compound called epicatechin, which was found to reduce brain damage in the eventuality of a stroke. But not all dark chocolate is created equal. Hence, ensure you go through the list of ingredients.

5. Might Aid Cancer Prevention

Rat studies highlight a possible link between dark chocolate intake and colon cancer prevention. A diet including dark chocolate was found to reduce cell proliferation and inflammation.

Daily intake of small amounts of flavanols from dark chocolate and other sources may be a natural approach to potentially prevent colon cancer. However, we need more research in this regard.

According to the American Cancer Society, the flavanols in cocoa beans (dark chocolate) may help reduce damage to cells. But as per the report, the results don’t state if the anticancer effects could be attributed to dark chocolate, or if it’s the flavanols alone, which could be found in other foods as well.

Dark chocolate cocoa also contains high concentrations of catechins and procyanidins that may have a beneficial effect against oxidative stress and chronic inflammation, which both are risk factors for cancer.

6. May Improve Hair Health

Dark chocolate is rich in cocoa. This cocoa contains proanthocyanidins, compounds that were known to promote hair growth in animal studies.

In mice, proanthocyanidins were found to induce the anagen phase of hair growth. Anagen is the active growth phase of hair follicles where the hair root divides rapidly, adding to the hair shaft.

More research is warranted to understand if dark chocolate can actually have any impact on hair health.

We have seen some of the nutrients that make dark chocolate beneficial to human health. In the following section, we will further explore its nutritional profile.

7. May Aid Diabetes Treatment

Consuming dark chocolate may lower blood sugar levels, as per some studies.

It is possible that the cocoa polyphenols in dark chocolate can directly influence insulin resistance and reduce diabetes risk. They may induce the generation of pancreatic beta-cells and stimulate insulin secretion, thereby lowering blood sugar levels. More studies need to be performed to further analyze the anti-diabetic effects of dark chocolate.

However, reports hint that dark chocolate may have some adverse effects (although only rarely) on people who have diabetes. But this is yet to be validated by strong research.

8. May Enhance Vision

In a study, dark chocolate exhibited a better ability to improve visual acuity than its white counterpart. This effect was only temporary (for about two hours), however. The long-term effects of dark chocolate on vision health need further research.

9. May Promote Gut Health

The good microbes in the gut, namely Bifidobacterium and lactic acid bacteria, ferment dark chocolate and produce anti-inflammatory compounds.

In another study, the consumption of foods rich in cocoa flavanols could significantly improve the growth of beneficial gut bacteria. Although further research is required, this is a promising finding.