Health Benefits of Dark Chocolate

Chocolate is derived from cacao, which has been recognized for its health benefits for the past 3000 years. Chocolate and cocoa powder are produced from cacao beans, made from the extract of the seed of the Theobroma cacao tree. Based on research, the main health benefits of dark chocolate seem to come from the flavanol epicatechin which is found in cacao. Studies conclude dark chocolate provides more benefits than other forms of chocolate because milk chocolate does not contain significant amounts of epicatechin. Whereas the epicatechin remains throughout the manufacturing process of dark chocolate. 

Since cocoa and dark chocolate are quite rich in flavanols, which is a type of polyphenol, they offer many health benefits. They possess antioxidant and anti-inflammatory properties including their effect on lowering blood pressure, reducing inflammation and reducing risk of heart disease. Compared to the sugar filled content of milk chocolate, dark chocolate is nutrient and mineral rich, full of fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium.

Rich in Antioxidants

Antioxidants help to neutralize or destroy free radicals which ultimately protect our body from oxidative stress. If you want to incorporate more antioxidant rich food into your diet, dark chocolate is one of the best foods to begin with.

Due to its high flavanol content, dark chocolate has been shown to have significantly higher antioxidant capacity than well-known antioxidants acai, blueberry and cranberry powder. In order to maximize the benefits of antioxidant-rich dark chocolate, it is important to eat high quality because one study showed that consuming high-quality dark chocolate increased the total antioxidant capacity and epicatechin content of blood plasma. 

As mentioned earlier, the antioxidant benefits from chocolate do not occur with the consumption of milk chocolate and is significantly reduced if the dark chocolate is consumed with milk. Therefore, ensure you are getting high quality dark chocolate, 85% cacao or more, and that the label does not list any additional milk products included. 

Dark chocolate will have cocoa butter listed as an ingredient; however, this is not a dairy product. Cocoa butter is the fatty portion of the cacao bean and is naturally free of dairy. 

Improve Cognitive Function

Since dark chocolate is rich in flavonoids, it has been shown to improve cognitive function. One study measured the effect of the consumption of chocolate on cognitive function which included over 900 subjects of all age cohorts from their early twenties to late nineties. The study concluded that weekly chocolate intake was associated with improved cognitive function. When it came to cognitive function, subjects who consumed more chocolate showed better performance on neuropsychological tests including organization, visual-spatial memory, working memory and abstract reasoning. Additionally, another study suggested that daily consumption of cocoa may improve cognitive function in mildly cognitive impaired elderly subjects. 

When purchasing your dark chocolate, begin with 85% cocoa and consider even higher because higher cocoa percentage contains more flavanol, which means you will reap more health benefits. 

Improve Blood Pressure & Blood Flow

The plant phenols (cocoa phenols) in dark chocolate have been shown to reduce blood pressure. In addition to a reduction in blood pressure, many studies have shown that healthy individuals consuming dark chocolate full of polyphenols reduce fasting blood glucose, and total cholesterol whether or not these individuals have a glucose intolerance. In addition, one study similarly showed that consuming dark chocolate provided a significant reduction in total cholesterol in addition to serum low-density lipoprotein (LDL). What this study also suggested was that the effect from the dark chocolate had more of an impact in participants with higher risk of cardiovascular disease. 

In addition, another study concluded that cocoa increased the cerebral blood flow to gray matter which implies flavonoid rich dark chocolate provides dementia, stroke and overall cardiovascular health benefits.

Reduces Risk of Heart Disease

Since dark chocolate and cocoa have been shown to reduce blood pressure and cholesterol, habitual consumption has high potential to prevent cardiovascular disease. This is because over time, less cholesterol reduces the instance of clogged arteries which will reduce the risk of heart disease. Consuming dark chocolate high in flavanols may provide cardiovascular benefits since it even reduces insulin resistance in healthy individuals. Additionally, dark chocolate can reduce inflammation which also has preventative effects as chronic inflammation can lead to cardiovascular disease.

Intake Recommendations

The higher the percentage of cocoa, the higher the flavonoids, which is the component of dark chocolate that provides all the benefits. Additionally, the higher the percentage of cocoa, the darker the chocolate, the less sugar it will contain. Dark chocolate does contain small amounts of caffeine, so be careful not to have it too close to bedtime as it may act as a stimulant. Make it a rule of thumb to purchase 85% cocoa or higher and examine the label to find organic or fair trade certified (which is almost always ethically sourced). 

Additionally, be aware that some cocoa is processed with alkali, referred to as Dutch processing or Dutching. A paper from the Journal of Agricultural and Food Chemistry stated that when cocoa is processed in this way, the flavanols are significantly reduced, thereby reducing the health benefits. You can check the label of cocoa powder to see whether this is the case.  

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