What is Dark Chocolate
Dark chocolate is packed with nutrients that have been shown to have a good effect on health.
Cacao powder, which is derived from the seed of the cacao tree, is one of the most potent sources of antioxidants available.
Dark chocolate, according to research, can boost your health and cut your risk of heart disease by as much as 30%.
Here are seven health benefits of dark chocolate or cocoa that have been proven by scientific research to be true.
Quality dark chocolate with a high cocoa content is extremely nutritious if you purchase it in high cocoa content.
It has a good amount of soluble fiber as well as a high concentration of minerals.
The following ingredients are found in a 100-gram bar of dark chocolate containing 70–85 percent cocoa:
- 11 grams of dietary fiber
- 2. Iron intake was 67 percent of the DV.
- Magnesium intake was 58 percent of the DV.
- Copper accounts for 89 percent of the DV.
- 98 percent of the Daily Value (DV) for manganese
- Additionally, it contains significant amounts of potassium, phosphorus, zinc, and selenium.
Of course, 100 grams (3.5 ounces) is a substantial amount of food and should not be consumed on a daily basis. These nutrients come with 600 calories and a moderate amount of sugar, as well as other benefits.
As a result, it is recommended that dark chocolate be consumed in moderation.
A positive fatty acid profile can be seen in cocoa and dark chocolate as well. Oleic acid (a heart-healthy fat also present in olive oil), stearic acid, and palmitic acid make up the majority of the fats in this product.
Stearic acid has a neutral effect on cholesterol levels in the body. Although palmitic acid has the potential to elevate cholesterol levels, it only accounts for one-third of total fat calories.
Theobromine and caffeine are also found in dark chocolate, but they are unlikely to keep you awake at night because the amount of caffeine in dark chocolate is so minimal when compared to that found in coffee.
A 100-gram bar of dark chocolate contains significant amounts of potassium, phosphorus, zinc, and selenium. Oleic acid (a heart-healthy fat also present in olive oil), stearic acid, and palmitic acid make up the majority of the fats in this product.Ethical Legend
2-Antioxidant that is Quite Potent
The abbreviation ORAC refers to oxygen radical absorption capacity. It is a metric for determining the antioxidant activity of foods.
The basic premise is that researchers test a sample of food against a group of free radicals (bad molecules) to examine how well the antioxidants in the food can disarm the free radicals.
A doubt has been raised about the biological significance of ORAC levels because they are tested in a test tube and may not provide the same results in the body.
However, it’s worth noting that raw, unprocessed cocoa beans are among the foods that received the best ratings in the study.
Dark chocolate contains a high concentration of chemical components that are biologically active and have antioxidant properties. Polyphenols, flavanols, and catechins are only a few of the antioxidants available.
Several studies have demonstrated that cocoa and dark chocolate contain higher levels of antioxidant activity, polyphenols, and flavanols than any other fruits studied, including blueberries and acai berries.
Raw, unprocessed cocoa beans are among the foods that received the best ratings in a study. Dark chocolate contains a high concentration of chemical components that are biologically active. Chocolate contains higher levels of antioxidant activity, polyphenols, and flavanols than any other fruits studied.Ethical Legend
3-It has been shown to Increase Blood Flow and Reduce Blood Pressure
The flavanols in dark chocolate have been shown to increase the production of nitric oxide [NO] by the endothelium, the lining of arteries.
One of the roles of NO is to transmit signals to the arteries, causing them to relax, which lowers the resistance to blood flow and, as a result, lowers blood pressure. NO also has other functions.
Numerous controlled studies have demonstrated that cocoa and dark chocolate can enhance blood flow and reduce blood pressure, albeit the effects are often minor in nature.
One study in persons with high blood pressure, on the other hand, found no effect, so take this with a grain of salt as well.
Given the wide range of findings among studies on this subject, it is evident that additional study is required.
The flavanols in dark chocolate have been shown to increase the production of nitric oxide by the endothelium, the lining of arteries. One study in persons with high blood pressure, on the other hand, found no effect, so take this with a grain of salt as well.Ethical Legend
4-Increases HDL Cholesterol while Protecting LDL Cholesterol from Oxidation
Dark chocolate consumption has been shown to improve numerous significant risk factors for heart disease.
The consumption of cocoa powder was found to dramatically lower oxidized LDL (bad) cholesterol levels in men in randomized controlled research. It also improved HDL cholesterol levels while decreasing overall LDL cholesterol levels in people with high cholesterol.
Oxidized LDL cholesterol indicates that the LDL cholesterol has been exposed to free radicals.
It becomes reactive and capable of causing damage to other tissues, such as the lining of the arteries in your heart as a result of this.
It stands to reason that cocoa decreases oxidized LDL cholesterol. It includes a high concentration of potent antioxidants that are able to cross the blood-brain barrier and protect lipoproteins from oxidative damage when consumed.
Dark chocolate contains flavanols, which have been shown to improve insulin resistance, which is another common risk factor for diseases such as heart disease and diabetes, among others.
Dark chocolate, on the other hand, includes sugar, which might have the opposite impact on the body.
The consumption of cocoa powder was found to dramatically lower oxidized LDL (bad) cholesterol levels in men. It also improved HDL cholesterol levels while decreasing overall LDL cholesterol levels. Dark chocolate contains flavanols, which improve insulin resistance, another common risk factor for diseases such as heart disease.Ethical Legend
5-It is possible to Lower the Risk of Heart Disease
he chemicals found in dark chocolate appear to be quite effective at protecting against LDL oxidation.
In the long run, this should result in significantly less cholesterol accumulating in the arteries, lowering the likelihood of developing heart disease.
In reality, a number of long-term observational studies have revealed a rather significant improvement.
In a study of 470 older men, it was discovered that cocoa could cut the chance of death from heart disease by 50% during a 15-year time span.
In another study, it was discovered that eating chocolate twice or more times each week decreased the risk of developing calcified plaque in the arteries by 32 percent. The consumption of chocolate on a less frequent basis had no effect.
Another study found that consuming dark chocolate more than five times per week reduced the risk of heart disease by 57 percent compared to eating it less frequently.
According to the results of a research trial conducted in 2017, participants who consumed almonds with or without dark chocolate had lower LDL cholesterol levels.
Of course, because these four studies were observational in nature, it is difficult to determine whether it was the chocolate that reduced the risk.
However, because the biological process (lower blood pressure and oxidized LDL) is well understood, it is possible that eating dark chocolate on a regular basis may minimize the risk of heart disease.
The chemicals found in dark chocolate appear to be quite effective at protecting against LDL oxidation. This should result in significantly less cholesterol accumulating in the arteries, lowering the likelihood of developing heart disease. Eating chocolate twice or more times each week decreased the risk of developing calcified plaque by 32 percent.Ethical Legend
6-It has the Potential to Protect Your Skin from the Sun
Dark chocolate may also be beneficial to your skin because of the bioactive ingredients found in it.
The flavanols have been shown to protect against UV damage, improve blood flow to the skin, and boost the density and moisture of the skin, among other things.
An example of the minimal erythemal dose (MED) is the smallest quantity of UVB rays required to elicit redness in the skin 24 hours after being exposed.
After 12 weeks of consuming dark chocolate high in flavanols, the MED increased by more than twofold in one trial of 30 participants.
If you’re planning a beach vacation, try indulging in a little extra dark chocolate in the weeks and months leading up to your trip. However, consult your doctor or dermatologist before abandoning your normal skin care practice in favor of consuming more dark chocolate than you should.
Dark chocolate is rich in flavanols, which have been shown to protect against UV damage and improve blood flow to the skin. Dark chocolate may also be beneficial to your skin because of the bioactive ingredients found in it. Consult your doctor or dermatologist before indulging in extra dark chocolate.Ethical Legend
7-It is Possible to Improve Brain Function
The good news isn’t ended just yet, though. Dark chocolate may also have a positive effect on the function of the brain.
Consuming high-flavanol cocoa for five days increased blood flow to the brain according to one study conducted on healthy participants.
Among older adults suffering from mild cognitive impairment, cocoa has been shown to considerably improve cognitive function. It has been shown to increase verbal fluency as well as various risk factors for disease.
Additionally, cocoa includes stimulant compounds such as caffeine and theobromine, which may be a contributing factor to its ability to increase brain function in the short term, according to research.
Cocoa contains high-flavanol, which has been shown to increase blood flow to the brain. Cocoa can also improve verbal fluency and reduce risk factors for disease. Dark chocolate may also have a positive effect on the function of the brain as well.Ethical Legend
Please keep in mind that you may acquire all of these benefits by drinking natural chocolate.
If you need to make your own chocolate, please see our post on “How to Make Chocolate” for more information.
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