The Benefits that dark chocolate Include: improving the cardiovascular system, is a source of antioxidants, improves blood pressure, protects the skin, improves brain function, regulates the intestinal flora, reduces stress, prevents cancer and others I will explain later.
This is due to its chemical and nutritional composition. That is why today we can affirm categorically that dark chocolate provides substances that have antioxidant and protective actions for the cells and certain tissues of the body.
14 excellent benefits of dark chocolate
1. It is an excellent source of antioxidant compounds
Oxygen Radical Absorbance Capacity (ORAC) is an indicator that refers to the ability of oxygen radicals to absorb. It is a measure of the antioxidant activity of food.
Basically, the researchers analyze a group of free radicals (harmful) and how they act in a sample of food rich in antioxidants. In this way, it is possible to see the antioxidant potential of a food.
The biological importance of this measurement is often questioned as it is performed in a test tube and may not have the same effect on the body. However, it is worth mentioning that, unprocessed (raw) cocoa beans are among the highest scoring foods that have been tested.
Black chocolate is rich in organic compounds that are biologically active and function as antioxidants. These include Polyphenols , Flavonoids, catechins, among others.
One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and Flavonoids Than other tested fruits, which included blueberries and Acai berries.
2. It can improve blood flow and reduce blood pressure
Flavanols found in dark chocolate have the ability to stimulate the inner layer of the arteries or endothelium, which has a positive influence on the production of Nitric oxide (ON), which is a gas.
One of the functions of ON is to favor arterial vasodilation, which decreases resistance to blood passage or, therefore, lowers blood pressure.
There are several investigations or controlled clinical trials that have shown how cocoa and black chocolate can decrease vascular resistance to blood passage and thus lower blood pressure, but the effects are generally mild. Despite this, the results were statistically significant.
3. Increases HDL and protects LDL against oxidation
The consumption of black chocolate has the capacity to improve certain primary risk factors for the development of cardiovascular diseases .
In a controlled clinical trial, cocoa powder was found to have Lipoproteins Of low-density rust in male subjects.
The concentration of HDL And reduced levels of LDL In men with increased concentrations of total cholesterol.
Oxidized LDL lipoproteins are particles of LDL that have reacted with oxygen.
This makes the LDL particle itself a reactive molecule and capable of damaging other tissues, such as the lining of the arteries in the heart.
The decrease in oxidized LDL can be explained by the large amount of antioxidants that chocolate possesses and that, when released into the bloodstream, protect lipoproteins from oxidative damage.
Black chocolate can also reduce insulin resistance, which is another common risk factor for many diseases such as heart disease and diabetes .
4. It could reduce the risk of cardiovascular disease
The active ingredients found in dark chocolate have a strong protective effect of LDL particles, preventing them from oxidizing and depositing in the arterial wall.
In the long term, this would have a beneficial effect on the arteries because, if cholesterol is not deposited in the wall of these blood vessels, the risk of heart disease in the long term is greatly reduced.
There are several long-term observation studies that show a rather drastic improvement.
In a test with 470 elderly men, chocolate was found to decrease the risk of cardiovascular death by 50% over a 15-year period.
Another clinical trial showed that consumption of chocolate 2 or more times per week decreased the chance of developing calcified plaques in the arteries by more than 30%. Now, eating chocolate less often had no effect.
However, another study showed that eating chocolate with an almost daily frequency, decreased the risk of cardiovascular disease by 57%.
However, these three studies are the so-called observational studies, in which the reduction of risk can not be attributed to chocolate alone.
Since there are other biological mechanisms involved (reduction of blood pressure and oxidized LDL), it is very plausible that regular consumption of dark chocolate may, in fact, reduce the risk of heart disease.
5. Can protect our skin from the effects of the sun
The bioactive compounds present in black chocolate can also be allies for the health of the skin.
The Flavonols Can protect against the harmful action of UV sun rays , Improve blood flow and regenerate the texture and hydration of the skin.
The minimum erythema dose (MED) is the minimum amount of UV rays needed to cause redness to the skin, just 24 hours after exposure.
In a study of 30 people, MED more than doubled after consuming high-flavonoid black chocolate for 12 weeks.
6. Can improve brain function
It has also been shown that dark chocolate can also improve the Brain function .
A study in healthy volunteers showed that 5 days of high cocoa consumption in flavonols improved their blood flow to the brain.
Black chocolate can also greatly improve brain functions in older people with some level of mental deterioration. It also improves verbal fluency and various risk factors for the disease.
Cocoa also contains stimulants such as caffeine and Theobromine , Which may be a key reason why this food improves brain function in the short term.
7. Helps regulate intestinal flora
Black chocolate is compatible with the development of good intestinal bacteria, secondarily helping brain health.
The Lactobacilli and the Bifidobacteria Are two of the most prevalent friendly bacteria in the intestine and are found in most Probiotic supplements And fermented foods, acting As antioxidants, protecting the brain from free radicals.
Chocolate acts as a prebiotic, maintaining a healthy balance of friendly bacteria and preventing the development of pathogenic bacteria, since a N excess of non-friendly bacteria can reduce the levels of Neurotrophic factor Derived from the brain.
This chemical from the brain is essential to maintain existing brain cells and stimulate the formation of new brain cells.
8- Helps reduce food cravings
Chocolate is the most desired food. But it should be noted that consuming poor quality chocolate and processed does not reduce cravings, in fact, it feeds them.
Moderately consuming black chocolate has been shown to reduce anxiety about junk food of all kinds - sweet, salty, and greasy.
Interestingly, it seems that the sensory experience of eating dark chocolate is an important part in the ability to satisfy cravings. When scientists isolated the beneficial ingredients of chocolate in a pill, it did not have the same effect.
9. Can help relieve stress
Magnesium is very good for helping in relaxation. This essential mineral reduces stress by suppressing the release of Stress hormone or cortisol.
Magnesium is largely absent from our diets, but chocolate contains a substantial amount of it.
Apparently, we long for chocolate because of its magnesium content.
Getting more magnesium from chocolate can Improve memory , concentration , the state of mind , the dream , And resistance to stress.
The Theobromine , A compound found mainly in chocolate, is related to caffeine, but paradoxically it is a relaxant and not a stimulant.
10. Improve learning, memory and attention
Cocoa flavonoids penetrate and accumulate in regions of the brain involved in learning and memory, especially the hippocampus .
Chocolate contains flavonoids that improve standardized scores on cognitive tests. It also contains some caffeine, a known brain stimulant that in low doses improves memory, mood, and concentration.
Chocolate with 60% cocoa contains approximately 30mg of caffeine per ounce, while cocoa powder contains 48mg per ounce.
It can be seen that the caffeine content in a normal sized portion of chocolate is relatively low.
11. It can improve the mood
Black chocolate drives the production of"feel-good"chemicals called Endorphins .
Endorphins bind to the Opioid receptors In the brain that lead to feelings of euphoria and sense of well-being.
They also reduce pain and reduce the negative effects of stress. A major source of Tryptophan , An amino acid precursor of serotonin, the neurotransmitter that promotes a positive mood.
12. Can prevent cancer
Studies show that dark chocolate can help reduce the risk of lung cancer, prostate cancer and skin cancer.
S According to Dr. David Servan-Schreiber in his book on cancer, black chocolate containing more than 70% of cocoa is loaded with powerful antioxidants flavonols, polyphenols and proanthocyanidins, which help to slow the growth of cancer cells. The higher the percentage of cocoa, the greater the content of these beneficial components.
Researchers at the Lombardi Comprehensive Cancer Center at Georgetown University found that the natural compounds present in cocoa pentamer deactivate certain proteins that stimulate cancer cells to reproduce continuously.
13. Resistance to insulin
For fifteen days, hypertensive patients with glucose intolerance received 100 grams daily of dark chocolate with high polyphenol content or 100 grams of white chocolate daily with zero polyphenols.
Diets were isocaloric, and nothing differed between groups except the type of chocolate. Black chocolate improved the function of beta cells, Blood pressure decreased , Increased insulin sensitivity, and improved endothelial function, while white chocolate did none of those things.
14. Combat fatty liver
Rats with fatty liver show higher levels of oxidative stress And inflammation, but supplementation with cacao partially attenuated these pathological changes - even in choline deficient rats.
While cocoa was not enough to completely resolve fatty liver, researchers concluded that cocoa may be of therapeutic benefit in"less severe"forms of fatty liver.
conclusion
There is considerable evidence that dark chocolate can provide powerful health benefits, being especially protective against cardiovascular disease.
But, of course, this does not mean that you should consume lots of chocolate every day as it provides lots of calories and is easy to overeat. The portion shown may be a square or two after dinner and try to really taste them.
Keep in mind that a large part of the chocolate in the market is of very poor quality. You have to choose a quality chocolate, organic or dark chocolate with 70% or more cocoa content.
Dark chocolates often contain a little sugar, but the amounts are generally small and the percentage is reduced as its purity increases.
It is important to read the nutrition label and avoid those containing hydrogenated fats. This is nothing more than processed fat mixed with sugar, coloring and flavoring.
The real chocolate contains cocoa butter. In the list of ingredients should appear as the first ingredient. This means that it is the ingredient that is in greater quantity.
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