10 Health Benefits of Dark Chocolate

Dark chocolate, as the name suggests, is a darker form of chocolate that has a higher percentage of cocoa and cocoa butter with less added sugar and only a bit of milk or not at all. Dark chocolate mainly contains cocoa beans and sugar, occasionally with an added emulsifier like soy lecithin to help maintain its texture. Dark chocolate is considered a healthier alternative to other forms of chocolate and the percentage of cocoa ranges anywhere from 50% to 90%. If you enjoy the taste of dark chocolate or want to add improve your diet, let’s find out the benefits of eating dark chocolate.

1. Cardiovascular Health

Improved cardiovascular health has been connected with dark chocolate. In the words of Dr John Williams, a cardiologist at St. Thomas’ Hospital; “regular consumption of dark chocolate can lead to a significant reduction in the risk of heart disease.” This is because cocoa contains flavonoids specifically flavanols. Flavanols help reduce blood pressure and improve blood flow to the brain and heart. The research published in the Circulation Journal found that people who ate dark chocolate regularly had a 37% lower risk of developing cardiovascular diseases (Janssen et al., 2011). In addition, these compounds are responsible for increasing endothelial function which is important for maintaining vascular health.

2. Antioxidant Properties

Dark chocolate contains antioxidants like polyphenols, catechins and flavanols. Antioxidants help neutralise free radicals which cause oxidative stress leading to chronic diseases. Cacao nibs have a similar benefit to dark chocolate as they are rich in antioxidants and other nutrients.

According to Dr Emily Green, a nutrition expert at King’s College London, “dark chocolate contains high levels of antioxidants that can help reduce inflammation and protect cells from damage.” This protective effect is critical in preventing such diseases as cancer and heart disease.

Additionally, a study in the Journal of Agricultural and Food Chemistry showed that dark chocolate has a higher antioxidant capacity than many superfoods, including blueberries and acai berries.

3. Improved Brain Function

Consuming dark chocolate can boost cognitive function. Flavanols present in dark chocolate enhance blood circulation to the brain thereby short term improvement of brain functions. A neuroscientist at the University of Cambridge, Dr Samuel Brown says,” There is evidence to suggest that the consumption of dark chocolate can improve various aspects of cognitive function, including memory, attention, and problem-solving skills.” According to a paper in the Journal of Psychopharmacology it was advised by an investigation where participators who ate up on dark chocolate had a better performance on cognitive tests compared to those who did not. As such it could prove helpful in reducing the risk of cognitive decline and Alzheimer’s disease, especially for older adults.

4. Enhanced Mood and Mental Health

Positive mental health and mood can arise from eating dark chocolate. This is because the consumption of dark chocolate stimulates the production of endorphins and serotonin in the brain, which are chemicals that cause happy emotions. Dr Laura White, a psychiatrist at the Maudsley Hospital observes,” Dark chocolate can be utilised as an antidepressant or anti-anxiety agent.”

A study published in the Journal of Affective Disorders found that persons who ate dark chocolate had less stress and higher mood. Also, magnesium in dark chocolate alleviates depression symptoms.

5. Blood Sugar Regulation

Dark chocolate has the potential to stabilise blood sugar levels. Flavonoids in it have shown signs of improving insulin sensitivity which is essential for maintaining a normal amount of sugars in blood. “Therefore, incorporating this product into meals can help manage insulin resistance reducing the chances of getting type 2 diabetes,” says Dr Richard Jones, an endocrinologist at Royal Free Hospital. According to a study done by the American Journal of Clinical Nutrition participants who took dark chocolate had a significant increase in insulin sensitivity while those using white chocolates were not affected much. This makes dark chocolate a potentially beneficial addition to the diet of individuals at risk of diabetes.

6. Skin Health Benefits

Dark chocolate can contribute to better skin health. The flavonoids present in dark chocolate can protect the skin against sun damage, improve blood flow to the skin, and increase skin density and hydration. Dr Olivia Adams, a dermatologist at Guy’s and St Thomas’ NHS Foundation Trust, says, "The antioxidants in dark chocolate can help in reducing wrinkles and improving skin texture." A study in the Journal of Nutrition found that participants who consumed dark chocolate had a lower sensitivity to UV radiation and improved skin texture. This suggests that dark chocolate could be a beneficial supplement for maintaining healthy skin.

7. Weight Management

In moderation, dark chocolate can assist in weight management. The fibre in dark chocolate can help in promoting a feeling of fullness, thereby reducing overall calorie intake. Dr Sarah Roberts, a dietitian at the British Dietetic Association, points out, "Including a small amount of dark chocolate in your diet can help in curbing cravings for sweet, salty, and fatty foods." A study in the Archives of Internal Medicine found that individuals who included dark chocolate in their diet had a lower body mass index (BMI) than those who did not. This indicates that dark chocolate can be a part of a balanced diet aimed at maintaining a healthy weight.

8. Improved Vision

Dark chocolate can improve vision. The flavanols in dark chocolate increase blood flow to the retina and brain, which can enhance visual function. Dr Robert Green, an ophthalmologist at Moorfields Eye Hospital, states, "Consuming dark chocolate can lead to improvements in visual acuity and contrast sensitivity." A study in the JAMA Ophthalmology found that participants who consumed dark chocolate had better visual performance compared to those who consumed milk chocolate. This benefit is particularly relevant for individuals who rely heavily on their vision for their daily activities.

9. Reduced Inflammation

Dark chocolate has anti-inflammatory properties. Chronic inflammation is a contributing factor to many diseases, including heart disease, diabetes, and arthritis. Dr Michael Turner, a rheumatologist at the Royal National Hospital for Rheumatic Diseases, explains, "The anti-inflammatory compounds in dark chocolate can help in reducing markers of inflammation in the body." A study in the British Journal of Nutrition reported that participants who consumed dark chocolate had lower levels of C-reactive protein (CRP), a marker of inflammation. This suggests that dark chocolate can play a role in reducing inflammation and promoting overall health.

10. Enhanced Gut Health

Dark chocolate can improve gut health by acting as a prebiotic. Prebiotics are compounds that promote the growth of beneficial bacteria in the gut. Dr Angela Baker, a gastroenterologist at the Royal London Hospital, notes, "The polyphenols in dark chocolate can enhance the diversity of gut microbiota, which is essential for maintaining a healthy digestive system." A study published in the Journal of Functional Foods found that consuming dark chocolate increased the growth of beneficial gut bacteria, such as Lactobacillus and Bifidobacterium. This improvement in gut health can contribute to better digestion, enhanced immune function, and a reduced risk of gastrointestinal diseases.

People Also Ask

Is dark chocolate actually healthy?

Yes, dark chocolate is considered healthy when consumed in moderation. It is rich in flavonoids, particularly flavanols, which have antioxidant, anti-inflammatory, and heart-protective properties. These compounds can help lower blood pressure, improve blood flow, and reduce the risk of heart disease. Dark chocolate also contains beneficial minerals like magnesium, iron, and zinc. However, it should be consumed in moderation due to its high calorie and fat content.

Is 85% dark chocolate good for you?

Yes, 85% dark chocolate is particularly beneficial because it contains a higher concentration of cocoa, which means more flavonoids and antioxidants. Higher cocoa-content dark chocolate has less sugar and more fibre compared to lower cocoa-content chocolates. Dark chocolate like 85% is linked to greater health benefits such as improved cardiovascular health, better insulin sensitivity, and enhanced brain function. However, the bitterness may be off-putting to some, so it should be consumed according to personal taste preferences.

How much dark chocolate should you eat a day?

The recommended amount of dark chocolate to eat daily is about 1 to 2 ounces (approximately 30 to 60 grams). This amount can provide the health benefits of flavonoids without excessive calorie and fat intake. It's important to balance dark chocolate consumption with an overall healthy diet and lifestyle to maximise its benefits while avoiding potential downsides like weight gain. Always consider your individual health conditions and dietary requirements, and consult with a healthcare professional if you have any concerns.

Conclusion

If you’re a chocolate lover but looking for a healthier option, dark chocolate might be the solution. With its many health benefits, dark chocolate is an easy dessert to fit into any diet, as long as it’s eaten in moderation. About 1 to 2 ounces of dark chocolate may lead to positive effects such as benefits on brain function, cardiovascular health, skin health and mood. 

If you are interested in other healthy dessert options continue to find out the 10 Best Keto Ice Cream UK.