Dark chocolate, loved by many since around 1500 B.C., contains at least 50% cocoa solids (including cocoa butter and nibs). Although it isn’t made with milk, which can be an ideal choice for people with dairy sensitivity, it contains sugar and other ingredients.
The higher the cocoa percentage, the more flavonoids, and the lower the sugar. Also, the higher the cocoa content, the darker and more bitter it becomes.
Like any other food, dark chocolate has its benefits and risks. This article explores how dark chocolate can be good for our health, and when it becomes a concern. (1,2,3)
The Benefits of Dark Chocolate
1. Dark Chocolate is Rich in Antioxidants
The high content of antioxidants, such as flavonoids, makes dark chocolate beneficial to the overall health, as the following:
- These powerful antioxidants help neutralize free radicals, which can cause cell damage, reducing the risks of diseases.
- Antioxidants also help fight cell damage caused by aging and have anti-inflammatory properties.
- Some research links flavonoids with increasing insulin sensitivity, reducing the risk of insulin resistance, and contributing to a lower risk of diabetes.
2. Improved Heart Health
Dark chocolate is particularly good for the heart. Flavonoids are associated with the production of nitric oxide. This can lead to blood vessel relaxation and enhance blood circulation, contributing to lower blood pressure. This type of chocolate can also lower the risk of cardiovascular diseases by its anti-inflammatory roles.
3. Positive Impact on Mental Health
People usually enjoy eating dark chocolate due to the release of endorphins it promotes. It also enhances the production of serotonin, a neurotransmitter that improves mood. This results in feelings of happiness and pleasure, leading to reduced stress.
4. Source of Minerals and fibers
Dark chocolate is rich in fiber, which has several benefits, including enhancing bowel function. It also contains essential minerals, such as the following:
- Zinc: It supports immunity.
- Phosphorous: It has health benefits on the bones and teeth.
- Magnesium: It contributes to enhanced sleep quality.
The Risks of Dark Chocolate
1. Weight Gain
Dark chocolate is calorie-dense and contains high amounts of fat. Overconsumption of any type of chocolate can lead to weight gain. Therefore, moderate intake is essential to maintain overall health.
2. Heart Issues Due To Excessive Sugar Content
Indeed dark chocolate contains a lower sugar percentage than milk chocolate; however, excessive intake can cause health problems, including cardiovascular diseases, diabetes mellitus, dental issues, and metabolic syndrome. Moreover, the saturated fat content of dark chocolate can increase cholesterol levels.
3. Impacts of Caffeine Content
Dark chocolate contains caffeine that can cause issues for sensitive individuals, such as anxiety, jitteriness, tachycardia, heartburn, nausea, and sleep problems, especially when consumed at bedtime.
4. Presence of Heavy Metals
The amounts of heavy metals, such as lead and cadmium, in dark chocolate are low; however, they can become toxic if consumed in large quantities and for a prolonged time.
References
- https://health.clevelandclinic.org/dark-chocolate-health-benefits
- https://www.webmd.com/diet/health-benefits-dark-chocolate
- https://www.scripps.org/news_items/5317-is-dark-chocolate-healthy
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