14 Health Benefits of Dark Chocolate,

According to Science

Photo Credit: iko/Shutterstock

By Jacky Miller / AlterNet-March 8, 2017

Dark chocolate is not a guilty pleasure; it actually comes with

many health benefits. Real dark chocolatenot processed and
sweetened milk chocolateis chock-full of incredible health
benefits.
Some nutrients are destroyed in the process of making chocolate
available for the general market. Make sure the chocolate you buy
is within the healthy range. Check the label: chocolate with a 60
percent or higher cocoa content is packed full of nutrients and
antioxidants. Often called bittersweet, it has minimal sugar. The
best way to get all the nutrients from chocolate is simply to use
unsweetened cocoa nibs. The bitter, crunchy, seed-like snack isn't
the best-tasting treat, but its nutritional profile makes it
worthwhile.
1. Dark chocolate can help prevent depression.
One of the components found in dark chocolate is theobromine.
Theobromine is structurally quite similar to caffeine, its sister
chemical. Theobromine, when consumed in larger amounts, can
cause a dip in blood pressure, excitability and give energy. This
energy can be followed by a crash, leading some critics to tout
chocolate as a dangerous addictive substance.

Another chemical found in chocolate is anandamide. Anandamide

is structurally similar to THC, but nowhere near as effective.
Despite this, anandamide can still provide a mood- and energy-
boost, without the addiction and cardiovascular damage that
comes with other stimulating substances.

Yet another mood-boosting chemical in chocolate is

phenethylamine, which is metabolized in your body into
serotonin. Serotonin is one of the most important mood-regulating
chemicals your body can produce. If youre deficient in serotonin,
supplementing with phenethylamineeven through chocolate
can help bring you back to baseline.
2. Dark chocolate can help prevent cardiovascular disease.
Small-scale studies have indicated for quite some time that
regular intake of cocoa can have a positive effect in fighting
cardiovascular disease. A more recent study on
cocoa's cardiovascular benefits, done in 2006, proved this among
a larger study group of 470 men, all tested while consuming
different daily doses of cocoa. The conclusions were that cocoa
does indeed lower the chances and significance of cardiovascular
disease.

Such observational studies don't prove that chocolate is

responsible for these benefits. However, the consistent and
repeated positive results in studies done on cocoa indicate that
chocolate does have a positive effect on the cardiovascular
system. Chocolate has had such a profound effect on so many
systems in the human body some authorities are unsure whether
to call it a food or a drug.
3. Dark chocolate can aid against diabetes.
Chocolate has been shown to bolster endothelial function and
insulin resistance. The endothelium is extremely important in
maintaining arterial health, and insulin resistance is the most
commonly checked statistic to determine whether future
diseases, like diabetes, will develop. Cocoa and its flavonoids help
to positively modulate these systems.

Obviously, if you're hoping to prevent diabetes, you're going to

want to eat low-sugar, dark chocolate.
4. Dark chocolate can help prevent stroke.
A study recently done on Norfolk residents finds that chocolate
has a huge impact on the likelihood of having a stroke.

The study compared people who frequently consumed chocolate

with those who entirely abstained. It was done on a huge scale,
involving 20,951 adults. They measured chocolate intake at the
start of the study and tracked the people for decades, following
their cardiovascular statistics.
The problem with studies done like this is that the results don't
conclusively link chocolate and lower incidence of stroke. Perhaps
heavy chocolate consumers share similar habits that also reduce
stroke. This study also found links between those who ate more
chocolate and just having healthier habits in general than the
other study group.

5. Dark chocolate can improve LDL cholesterol and raise HDL

cholesterol.

Artherogenesis, caused by low-quality lipids being oxidized, is a

degenerative condition of the arteries. Chocolate has been shown
to prevent the oxidization of LDL cholesterol, which is one of the
greatest contributors to artherogenesis.

So, when LDL cholesterol is oxidized, the LDL itself becomes

reactive. This means it can damage your organs and your arteries
and eventually cause cancer. It's also effective at increasing the
total amount of HDL cholesterol, the good kind.

The solution to reactive LDL? Antioxidants! Chocolate has no

dearth of antioxidants. Plenty of these antioxidants are absorbed
easily by the blood and can battle free radicals before they do any
damage.
6. Dark chocolate can lower your blood pressure.
Another benefit of chocolate's amazing medicinal profileit can
lower your blood pressure. Chocolate can be a cheaper and more
enjoyable way of lowering blood pressure than medical options.
A recent study done at Harvard looked at 24 studies done on
chocolate in the past. Over 1,000 people were involved in these
studies which collectively concluded that dark chocolate
between 50 and 70 percent cocoalowered the blood pressure of
all participants.

The benefits were greater in those who already suffered from

hypertension. This suggests that the flavonols responsible are
more effective when blood pressure is high.

While fruit, vegetables and tea are known sources of antioxidants,

research shows that the cocoa bean is more potent, with one of
the highest concentrations of antioxidants and beneficial nutrients
in the world.

7. Dark chocolate can help control your cough.

One of the chemicals in cocoa, theobromine, is known to
antagonize the activity of the vagus nerve. The vagus nerve is a
part of your brain, and its activation can trigger coughing fits.
Scientists are looking into creating medication for coughs that
uses theobromine.

A study on chocolate's effects as a cough-suppressant found it to

be more effective than common cold medicines, even ones
containing codeine, a weak narcotic.

They tested this by giving subjects different cough medicines.

One group received common cough medicine with codeine; the
second group received a solution of theobromine and the third
group was placebo. They were exposed to capsaicin (the chemical
responsible for making chili peppers spicy.) Their intention was to
see how much capsaicin was required to induce five coughs.
Having one's lungs exposed to capsaicin will usually cause even
the most hardened chili-head to break into a coughing fit.

The group with theobromine required about a third more capsaicin

to cough five times. There was no difference between codeine and
the placebo group.
8. Dark chocolate can help in pregnancy.
Recent studies have shown that chocolate improves fetal growth.
Some mothers may be at risk for preeclampsia, when the blood
supply to the fetus is cut off or restricted. This occurs due to high
blood pressure, which is natural during pregnancy.

A study shows that regular chocolate consumption can reduce the

risk of preeclampsia by lowering blood pressure.

It is undetermined which compounds in chocolate are responsible

for this effect. The study's two groups consumed high- and low-
flavonol chocolate. Both saw significant improvements in blood
flow to the fetus. This suggests that chocolate's benefits may
extend beyond its flavonol content.
9. Dark chocolate can improve brain function.
Only lately has chocolate been studied for its benefits to human
cognition.

This study delves into the cognitive benefits of chocolate

consumption. High intake of high-quality chocolate enabled
improvements of cognitive processing, visual-spatial awareness,
abstract reasoning, scanning, working memory, and improved
Global Composite scores.
An ongoing 40-year study on the effects of chocolate on cognitive
function was recently finished. The study used data from the
beginning of the study and compared it through cross-sectional
study. This might not mean that chocolate makes people smarter
perhaps smart people happen to eat chocolate.
Regardless, the study also concluded that all the types of
intelligence measured previously were increased by chocolate
consumptionalong with spoken word recall.

A study done by British psychologists shows that the flavonols in

chocolate specifically help people with their mental math. During
the study, people were tested counting backward on a randomly
generated number test before and after drinking a cup of hot
cocoa. This means gorging on chocolate before your exam could
be a good idea.

10. Dark chocolate is a huge source of antioxidants.

Dark chocolate contains very high amounts of a number of potent
antioxidants. A study linked calculated the Relative Antioxidant
Capacity Index (RACI) by isolating free radicals and antioxidants
extracted from chocolate. Free radicals are the prerequisite for
cancer, and antioxidants can help destroy free radicals before
they spread.

The two opposing extracts were essentially left in vivo (outside of

the human body) to battle each other.

The resulting statistics show that chocolate's antioxidants (at

least, in vivo) are extremely effective at reducing free radicals.
While they may behave differently in the body, relevant studies
also show that chocolate is effective at battling free radicals in
vitro.
Chocolate has a huge number of biologically active compounds
with antioxidant activity. It's filled with polyphenols, flavonols, and
catechins and even theobromine (the compound touted to have
antidepressant effects) acts as an antioxidant.

11. Dark chocolate can protect your skin from the sun.

Dark chocolate has been known to prevent damage from

ultraviolet rays, the light emitted by the sun.

The most effective way to reap this effect would be to eat straight
cocoa beans. These are often available at health food stores.

If you can't use raw cocoa, high-quality dark chocolate will still
suffice. The flavonols in 85% dark chocolate are still present
enough to have an effect.

One study measured the minimal erythema dose, a measure that

shows how much exposure will begin to negatively affect skin. A
high MED is good because it means you need to be exposed to
more UV light to take damage.

MED rose dramatically for the study group consuming cocoa rich
in flavonols for a few weeks. The group that didn't consume any,
or consumed chocolate lower in flavonols, showed no change.

12. Dark chocolate is very nutritious.

Besides all those antioxidants, dark chocolate is jam-packed full of
dietary minerals and vitamins. In half a cup of pure cocoa (this is
quite a bit, mind you), you'll get the following nutrients:
Riboflavin, 6% of your daily value
Niacin, 4% of your daily value
Calcium, 5% of your daily value
Iron, 33% of your daily value
Magnesium, 53% of your daily value
Phosphorous, 30% of your daily value
Zinc, 40% of your daily value
Copper, 80% of your daily value
Manganese, 83% of your daily value
Omega-6 fatty acids378mg
Caffeine, 99 mg
Theobromine, 880 mg
13. Dark chocolate can promote red blood cell distribution.
This study showed that dark chocolate is shown to aid in the
distribution of red blood cells. Evidence over the last couple of
decades has shown that regular consumption of dark chocolate
can improve the red blood cell distribution width. RDW is a
reliable way to measure or predict cardiovascular disease.

Using RDW as a measure, regular intake of chocolate high in

flavonols and polyphenols raises RDW significantly enough to
reduce the risk of a large number of cardiovascular diseases. Part
of the reason chocolate helps improve RDW is because of its high
iron content.
14. Dark chocolate boosts your immune system.
Dark chocolate's potent antioxidant contentalong with some of
the other mechanisms of nutrientsmake it a treat for your
immune system. Cocoa can modulate the inflammatory response
of your immune system. Inflammation is tissue's response to
pathogens, chemicals, wounding, or infections. Flavonoids are
generally associated with anti-inflammatory properties, and
chocolate is filled with them.

Cocoa can have a beneficial effect on certain cells that produce

antibodies. Antibodies help your body battle bacteria and disease,
so regular consumption of chocolate might even save you from
getting malaria someday.

Cocoa also has a positive effect on the lymphoid tissues.

Lymphoid organs help to coordinate the immune response in
humans. Cocoa helps the lymphoid organs produce cells more
effectively, leading to a better defense against disease.

Three Delicious Dark Chocolate Recipes

With its strong, almost nutty flavor, dark chocolate adds a splash
of versatility to the kitchen. It can make cake richer, snacks more
complex and add depth to just about anything. Here are a few of
my favorite dark chocolate recipes for you to indulge in.

1. Chocolate Orange Fondue

This delicious sauce can cover any fruit and turn it into a
delectable dessert. It can also be used for dipping cookies and
cake, for an extra depth of flavor. Chocolate and orange have
been mixed together for years; something about the tart
sweetness of an orange mixed with the deep, rich flavor of
chocolate is irresistible.
You'll need:
1 1/4 cups of thick cream
3 tablespoons orange juice
12 ounces dark chocolate
1 tablespoon orange zest
1 teaspoon orange liqueur
With a short prep time and cook time, this will be ready in only 15
minutes!

Mix the cream and orange juice together in a pan. Heat until the
edges begin to bubble. Once its bubbling, take it away from the
heat. Mix in the chocolate, zest, and orange liqueur with a whisk.
Voila! Now, just keep it on the lowest heat setting to keep it warm,
or take it off the element and let sit.

You could try this with fresh strawberry or squeezed blueberry

juice, or add cinnamon, nutmeg, cayenne or peanut butter to
change up the flavors.

2. Black Bean Chili with Chocolate and Coconut

This great recipe is a modified version of another recipe.
You will need:
1 Tbsp. olive oil
6 cloves garlic, minced
1/4 cup garam masala
1 tablespoon cumin
8 cups water
 1 pound dried black beans, rinsed
1 fresh diced red chili
1/4 cup coconut flakes
2 tbsp. cocoa powder
A short prep time meets a long cooking time, so this meal might
not be one you can whip up for a casual dinner on short notice.

Heat oil over medium heat. Mince the garlic finely and saute for
about five minutes, stirring or shaking constantly. Add in the
garam masala and cumin, and cook for another few minutes until
you can smell the spices rising from the pot. Add the water, sliced
red chili, coconut flakes and cocoa powder. Bring to a boil, and
reduce to medium low and put a lid on, leaving it slightly open.
Let simmer for two hours, or until the beans are almost cooked.

After it's simmered, you can season with salt and pepper, or any
other ingredients you think could complement the taste. I've used
honey before, with great results. Return the concoction to the
heat again for another half hour or until the beans are fully
cooked.

If you don't like the texture, feel free to throw it in a food

processor for a few minutes. In addition, if you have a slow
cooker, you can just mix all this in the cooker and put it on low for
6-8 hours.
3. Dark Chocolate Almond Butter Cups

The original recipe uses sea salt, but I find these taste much
better without it. Dark chocolate and almond butter cover the
flavor palate so perfectly that for me, the salt adds an
unnecessary flavor that detracts from the overall experience.

Commercialized nut butter cups, such as Reese's peanut butter

cups, are notorious for being unhealthy. This recipe seeks to make
a similarly delicious treat using natural ingredients.

You'll need:
7-8 ounces of dark chocolate or cocoa/baking chocolate,
sweetened to taste with maple syrup
1/2 cup of almond butter
1 tablespoon of honey
2 tablespoons of coconut flour
2 and 1/2 teaspoons of arrowroot powder
The method:

Using mini-muffin cups, line a muffin tin. Put together in a bowl

the butter, honey, coconut flour and arrowroot powder. Stir until
well-mixed.
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Break the chocolate into pieces. Proceed to melt it in a double-
boiler. Alternatively, you can microwave it in short, 10-second
blasts, making sure to stir between each one.

Drizzle a teaspoon of the melted chocolate into the muffin cups.

Rotate the cups slowly, lining the sides with melted chocolate.
Leave a little bit of space at the top.
Once they're all filled up, spoon in 2 teaspoons of your almond
butter mixture in each cup. Depending on the type of honey used,
they might be thick enough for you to roll into balls. If so, you can
do this and simply press them down into the muffin cups with the
chocolate.

Drizzle again with chocolate until the muffin cups are filled
completely. If you choose to use sea salt, sprinkle smoked sea salt
over each individual chocolate.

Refrigerate until cold and hard, then dive in!

Jacky Miller is a registered dietician based in New Zealand. She

writes for blogs including MindBodyGreen, Jen Reviews, Elite Daily
and the Huffington Post.
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