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Chocolate may seem sinful to health. But dark chocolate seems to have some health benefits. Just make sure that you have it in moderation and are having the organic kind so as to avoid the impact of heavy metals that a recent consumer study found in processed and branded varieties. Remember, moderation is key when enjoying dark chocolate. Look for options with high cocoa content (75 per cent or more) and minimal added sugars for maximum health benefits.
Rich in Nutrients: Dark chocolate contains essential minerals like iron, magnesium, copper, and manganese. It’s also a good source of fibre and antioxidants, making it a nutrient-packed choice. It is rich in antioxidants that neutralise free radicals and prevent oxidative stress or the damage that excessive amounts of free radicals can inflict on cells and tissues in the body.
Heart-Healthy Goodness: The flavonoids found in dark chocolate have been associated with improved blood flow, a lower blood pressure and healthier cholesterol levels because they are believed to relax the arteries. Polyphenols and theobromine lower levels of low-density lipoprotein (LDL) cholesterol and increase levels of high-density lipoprotein (HDL) cholesterol. By incorporating dark chocolate into your diet, you can support your heart health.
Boosting Brain Power: Those flavonoids also have a positive impact on cognitive function. Studies suggest that regular consumption of dark chocolate can enhance attention, focus, and memory.
Stress Reduction: Dark chocolate contains substances that have been found to reduce stress hormones, providing a calming effect and promoting relaxation.
Elevating Mood: Dark chocolate contains compounds that stimulate the production of endorphins and serotonin, the “feel-good” chemicals in our brain. Treat yourself to a square of dark chocolate for a little boost of happiness and relaxation.
Proven truths: According to the Harvard TH Chan School of Public Health, “The link between blood pressure and high cocoa intake was described in a study of the Kuna Indians, an isolated tribe who live on the Caribbean Coast of Panama. Hypertension was extremely uncommon in this group, even among older ages, and even with a dietary salt intake that is greater than most Western populations. When the Kuna migrated to urban environments and changed their diets, their rates of high blood pressure increased. Notably, their traditional intake of cocoa as a beverage was very high, at more than five cups daily of either home-grown or Colombian cocoa powder rich in flavanols. The urinary levels of flavanols in the island-dwelling Kuna were significantly higher and their rates of death from heart disease, cancer, and diabetes significantly lower than their counterparts living in urban centres.”
A 2015 Iranian study investigated the effects of dark chocolate consumption in 60 people with Type 2 diabetes and high blood pressure. Participants who had 25 g of dark chocolate daily for eight weeks reported significantly lower blood pressure than those who had regular chocolate. A 2017 Italian review demonstrated the beneficial effects of dark chocolate on blood pressure too but found them to be more significant in older people with a higher risk of cardiovascular disease. A 2017 study, published in the Journal of the American Heart Association, had shown how adding dark chocolate to the diet, of course counting its calories and balancing it with the recommended daily calorie intake, could reduce the risk of heart disease.
Another 2017 review in Frontiers in Immunology demonstrated how dark chocolate helped in keeping the gut microbiome healthy in animal studies. An Iranian study in 2018 showed that eating 30 g of 84 per cent dark chocolate each day for eight weeks significantly reduced inflammatory biomarkers in people with Type 2 diabetes. “Fasting blood sugar, haemoglobin A1C, low-density lipoprotein and triglyceride levels declined significantly in the dark chocolate group and this decrease was significant between the intervention and control groups. Tumor necrosis factor-alpha, interleukin-6, and high sensitive C-reactive protein were significantly decreased in the dark chocolate group. Adiponectin levels were not significantly different between the two groups,” the researchers concluded, recommending additional studies to evaluate the optimal amounts of dark chocolate for consumption.
So, go ahead and savour the goodness of dark chocolate while reaping its sweet advantages.
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