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Dark Chocolate: Benefits, Nutrition and Side Effects

Absolutely nothing can't be resolved with a slab of good old chocolate. Whether you are 5 or 50, everyone enjoys this delicious delicacy. White, Milk and Dark chocolate are the three basic types sold, and all three are equally popular.

However, in this article, we'll focus on dark chocolate's health advantages and how it's come to be known as a household brand.

The cacao plant, which is mostly found in West Africa, South America, and Australia, is the source of chocolate.

Milk chocolate, once reserved for the wealthy and the aristocracy, gained appeal in European nations. They began experimenting with dark chocolate by adding sugar, milk, and honey successively.

However, the 20th century was the first to restore the dominance of dark chocolate by highlighting its many nutritional and physiological advantages.

nutritive worth Chocolate, dark

100 grams of dark chocolate with a cacao content of 70-85%
604 calories
g of carbohydrates
11 g of dietary fibre, 24.23 g of sugar, and 43.06 g of fat
7.87 g of protein
12.02 mg iron
230.00 mg of magnesium
Metal: 3.34 mg

Information about Dark Chocolate's Nutrition

It is abundant in flavonoids and anti-oxidants, which help prevent oxidative cell damage and decrease inflammation. Together, these may help cure Alzheimer's disease and potentially stave against diabetes, cancer, and cardiovascular disorders.

A person must drink dark chocolate with at least 70% cacao content to get these health advantages. The recommended daily intake of this delectable delight is about 30–40 grams.

If one eats more than that, they may be eating too many calories and more caffeine, which may make them feel nauseous, make their heart beat faster, and keep them awake.

According to a study reported in the Journal of Nutritional Science in 2016, dark chocolate includes phytonutrients known as flavonoids, which are plant compounds that function as anti-oxidants and may have positive effects on cardiovascular health and cancer prevention.

What distinguishes dark chocolate from other chocolate flavours?

This chocolate is made in a somewhat different manner than the other types. Although the ingredients—cocoa liquor, milk powder, and sugar—are the same as in its other variations, the amounts utilised may differ.

In other words, dark chocolate often has a greater cocoa content, which may vary from 30 to 85%. The main difference between dark, milk, and white chocolate—which makes it a bittersweet mixture—is this.

7 Dark Chocolate Health Benefits That Are Proven

Now, enjoying this bittersweet delight may be a benefit of having a sweet taste. Numerous studies using solid data have shown how healthy and nutrient-dense dark chocolate is.

Let's explore its possible advantages:

1. Chocolate Lowers the Risk of Cardiovascular Conditions

In the whole world, cardiovascular diseases (CVD) are the main killers. High blood pressure and cholesterol levels are the most frequent causes of this condition. Fruits and vegetables help prevent CVD because they are high in flavonoids, according to some epidemiological studies. Similar to this, cacao's high flavonoid content has been shown to lower the risk of CVD.

2. Chocolate Protects Cells from Harm

An excellent source of anti-oxidants is dark chocolate. These anti-oxidants guard against tissue damage brought on by free radicals. Free radicals are chemical species that the body produces as a byproduct of its metabolism while under strain, which causes the body to pump more blood.

However, issues might arise if free radical levels are persistently raised. To prevent cellular damage, anti-oxidants neutralise the effects of free radicals. Additionally, it helps in the treatment of conditions including Alzheimer's disease and cancer.

3. Chocolate Treats Depression

Dark chocolate is connected to a decreased risk of depression in addition to the pleasure it brings when consumed. It has been shown that persons who consume 24 grams or less of dark chocolate each day may have antidepressant benefits.

The combination of flavonoids, which are known to elevate mood, theobromine, which provides energy, N-acylethanolamines, a fatty acid with euphoric properties, and phenylethylamine which may alleviate depression (triggers dopamine).

4. Chocolate Reduces the Risk of Diabetes

Dark chocolate contains polyphenols, a naturally occurring chemical with anti-oxidant characteristics that lower insulin resistance. In turn, this could aid Type 2 diabetics in managing their blood sugar.

Additionally, research that was published shows that individuals who infrequently ate dark chocolate had a much higher chance of acquiring diabetes in the next five years than people who ate dark chocolate at least once a week.

5. The Skin is Protected from Sun Damage by Chocolate

It not only causes the body to create happy hormones, but it also makes your skin cheerful. Vitamins A, B1, C, D, and E, as well as minerals and nutrients including calcium, iron, copper, magnesium, selenium, manganese, and zinc, are all abundant in dark chocolate.

Together, they shield your skin from UV radiation, reduce inflammation and blemishes, boost collagen formation, and more. It furthermore has anti-inflammatory qualities that soothe inflamed skin.

6. Chocolate Promotes Loss of Weight

Dark chocolate may aid in weight reduction when consumed in moderation. It's rich in monounsaturated fatty acids, which help speed up your metabolism and reduce your body fat. Consuming dark chocolate 20 minutes before a meal has been shown to minimise hunger pangs.

anti-oxidants and magnesium in dark chocolate have an unusual side effect: they reduce pain, which encourages individuals to get moving. This might be an extra advantage for those who are having problems shedding weight.

How Dark Chocolate Can Aid with Weight Loss

Here are five justifications for making dark chocolate your go-to sweet treat every day:

increase in metabolism
stops an insulin surge
prevents cravings
promotes exercise
provides a joyful high

Dark chocolate side effects

The amount of caffeine in one ounce of dark chocolate with 70% cocoa is about 20–25 mg. Consuming too much dark chocolate may raise the amount of caffeine in the blood, which can make you feel sick, dehydrated, and sleepy.

Between 30 and 60 grams of dark chocolate per day is considered optimal. Additionally, those who have diabetes might speak with their doctor before making daily food plans.

Take Away

There is a lot of data to suggest that dark chocolate may have health advantages.

That does not, however, imply that you should consume more than is advised. There are many nutrients in it, but only moderation in consumption will make it useful. This delectable dessert may be enjoyed while also providing advantages.

Frequently Asked Questions:

1. What are the disadvantages of dark chocolate?

Consuming too much dark chocolate may raise the amount of caffeine in the blood, which can make you feel sick, dehydrated, and sleepy.

2. Does dark chocolate help you sleep?

Dark chocolate has a necessary ingredient that aids in body clock regulation, so eating it at night may make it easier for you to fall asleep.

3. Does dark chocolate raise cholesterol?

Due to the presence of stearic acid in dark chocolate, it has been said that chocolate does not increase blood cholesterol. Unfortunately, there are saturated fats in dark chocolate as well, and these do elevate cholesterol.

References:

A. N. Panche,1,2 A. D. Diwan,2,* and S. R. Chandra, Dec 2016, Flavonoids: an overview
Georgina E Crichton 1, Merrill F Elias 2, Peter Dearborn 3, Michael Robbins, Jan 2017, Habitual chocolate intake and type 2 diabetes mellitus in the Maine-Syracuse Longitudinal Study: (1975-2010): Prospective observations