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Dark chocolate has been served as a delicacy for thousands of years, its origins dating back to the ancient Mayans, and has some surprising health benefits.
An entire bar of dark chocolate contains 200 calories and 22 grams of sugar, which is close to the recommended daily limits for men and women. Excess sugar in our diet turns into fat, leading to an increased risk of chronic diseases, such as cardiovascular disease.
But dark chocolate also contains beneficial properties that lead researchers to recommend this treat in moderation, particularly for heart, gut and brain health.
“Eating chocolate is healthy when it comes to dark chocolate,” Dr. Poulina Uddin, a cardiologist at Scripps Clinic, said in a statement. “Studies show that eating a small amount of dark chocolate regularly can provide health benefits.”
Powerful plant compounds
For one, dark chocolate contains plant-based compounds that help reduce inflammation and protect cells against disease, called polyphenols and flavonoids. These compounds help the body produce nitric oxide, a molecule that promotes healthy blood pressure by relaxing blood vessels and improving circulation, according to Northwestern Medicine.
“Nitric oxide is a very powerful stimulator of good things in the arteries and a protector against plaque,” explained Dr. John P. Higgins, a sports cardiologist and professor at UTHealth Houston.
Better blood circulation is also linked to fewer dental problems and better memory, he said.
Flavonoids increase insulin sensitivity, which could possibly reduce the risk of diabetes, according to the Mayo Clinic.
Some research even shows that flavonoids can prevent skin damage from UV rays, precursors to skin cancer.
Truly Essential Minerals and Hormones
Dark chocolate also contains essential minerals.
It contains magnesium, which supports muscle and nerve function, controls blood sugar and blood pressure, and helps keep our bones healthy. There is also copper and iron, which support our energy levels and help transport oxygen throughout the body.
Beyond minerals, it’s a good source of serotonin, the happy hormone, Higgins said. High levels of serotonin can reduce blood pressure and regulate gut and sleep health.
“When you’re happy, your blood pressure is lower and you release other happy chemicals, which are also good for heart health,” he said.
Takeaways
The greatest benefits of dark chocolate are seen in bars with higher percentages of cocoa and the least added sugar.
Aim to eat just one or three squares of dark chocolate containing 70 percent or more cocoa per day, says Northwestern Medicine.
“I think the key to long-term success with healthy eating is to treat yourself occasionally, whether it’s a small dessert or a nice piece of dark chocolate,” said registered dietitian Haley Dockrey at UC Davis Health.
Gn Health
