Dark chocolate is chocolate that is high in cocoa, which is rich in minerals and beneficial plant compounds. This can provide many health benefits, such as reducing the risk of heart disease and supporting digestive health.
Dark chocolate is not sweet but has the most health benefits of all types of chocolate - Illustration: TTO
These benefits are unique to dark chocolate because of its higher cocoa content than milk chocolate or sweet chocolate, although the ratio varies depending on the product.
Most dark chocolate products contain between 70-85% cocoa, but some can contain lower or higher percentages, up to around 90% cocoa.
Here's what you should know about dark chocolate, including its nutritional value, health benefits, and risks.
Protects against oxidative stress and inflammation
Dark chocolate is an excellent source of antioxidants, especially flavonoid compounds such as catechins, anthocyanins and proanthocyanidins.
In fact, research shows that cocoa products, including dark chocolate, have the highest flavonoid content by weight of any food. Because it contains more cocoa, dark chocolate has five times more flavonoids than milk chocolate.
Why is this important? Flavonoids have antioxidant properties, which help protect cells from damage and oxidative stress—a process linked to many chronic diseases, including some cancers and heart disease.
Dark chocolate also has powerful anti-inflammatory effects. Several studies have shown that eating dark chocolate is effective in reducing markers of inflammation.
Good for heart health
Consuming cocoa products like dark chocolate may be an effective way to support heart health.
Thanks to its high content of anti-inflammatory and antioxidant compounds, dark chocolate may help protect against and reduce risk factors for heart disease, such as atherosclerosis (the buildup of plaque in the arteries) and lipid levels as well as high blood pressure.
Studies show that dark chocolate consumption is associated with reduced plaque buildup in the coronary arteries, as well as a reduced risk of coronary artery disease, heart attack and stroke.
Adding dark chocolate to a heart-healthy diet may help reduce risk factors such as high blood pressure and high blood lipid levels. A 2022 review of 31 studies found that cocoa consumption significantly reduced systolic and diastolic blood pressure in people with normal and high blood pressure.
Researchers noted that chocolate was more effective at lowering blood pressure than chocolate drinks, and cocoa products rich in flavonoid antioxidants had the strongest blood pressure-lowering effects.
Chocolate consumption has also been shown to help reduce LDL cholesterol, blood sugar and triglyceride levels, while improving blood vessel function and circulation – all of which can reduce the risk of heart disease.
For example, according to a 2021 review that included eight studies on the effects of cocoa and dark chocolate on people with type 2 diabetes, dark chocolate consumption was associated with significant reductions in LDL cholesterol and fasting blood sugar levels.
Thanks to its high cocoa content, dark chocolate provides a lot of magnesium, iron... - Illustration: TTO
Rich in minerals
Chocolate products are surprisingly nutritious, dark chocolate is a rich source of minerals like magnesium and iron.
Magnesium is a mineral needed for blood sugar and blood pressure regulation, muscle contraction, nerve function, and DNA synthesis.
Although consuming enough magnesium daily is important for overall health, many people have diets deficient in this important mineral.
Magnesium deficiency can lead to health problems, including high blood pressure, so choosing magnesium-rich foods like green vegetables, beans and cocoa products is essential.
Dark chocolate is rich in magnesium, with a 1-ounce serving of dark chocolate containing 70–85% cocoa providing 64.6 mg of magnesium, which is 15% of the recommended daily requirement.
Dark chocolate is also high in iron, a mineral needed for the production of hemoglobin, the protein that carries oxygen throughout the body, as well as for growth, cell development and the synthesis of certain hormones.
A 28g serving of 70-85% cocoa dark chocolate provides 3.37mg of iron, which is 19% of the daily recommended value.
In addition to iron and magnesium, dark chocolate is also a source of other important minerals such as manganese and copper.
Manganese is essential for energy metabolism and immune function, while copper serves as a cofactor for enzymes involved in energy production, neurotransmitter synthesis, iron metabolism, and many other functions.
May support gut health
Diet has a significant impact on gut health, including the bacterial flora that lives in your digestive system, collectively known as the gut microbiome.
Dark chocolate provides nutrients that are beneficial to the gut, such as prebiotics. Prebiotics are compounds that act as a source of nutrition for beneficial bacteria in the digestive tract. Consuming foods rich in prebiotic fiber can help promote the growth of beneficial bacteria, thereby improving gut health.
A 2022 study of 48 healthy adults found that those who consumed 30g of 85% dark chocolate daily for three weeks had a significant increase in the diversity of gut bacteria, as well as higher levels of Blautia obeum bacteria — a type of bacteria that produces a short-chain fatty acid (SCFA) called butyrate.
SCFAs like butyrate play a role in providing energy to the cells lining the large intestine, maintaining gut health, and regulating inflammation in the digestive system.
The researchers also found that the group consuming 85% dark chocolate had an improvement in mood, which was linked to an increase in the number of Blautia bacteria. This suggests that consuming high-quality dark chocolate can have a positive impact on gut health and even help improve mood.
Nutritional value of dark chocolate
As mentioned above, dark chocolate is a significant source of nutrients, especially minerals like magnesium and iron. Here is a nutritional value table for a 28g serving of 70-85% cocoa dark chocolate:
Calories: 170
Fat: 12.1g
Protein: 2.21g
Carbohydrates: 13g
Fiber: 3.09g
Sugar: 6.8g
Copper: 0.5 mg (56% daily recommended value)
Iron: 3.37mg (19% daily recommended value)
Magnesium: 64.6 mg (15% daily recommended value)
Zinc: 0.93mg (8% daily recommended value)
Dark chocolate is a great source of fiber and contains several minerals essential for overall health, including magnesium, iron, copper and zinc.
Additionally, it also provides small amounts of other vitamins and minerals, such as phosphorus, potassium, and vitamin K. However, due to its relatively high calorie content, dark chocolate should be consumed in moderation rather than in large amounts.
Source: https://tuoitre.vn/nhung-loi-ich-bat-ngo-cua-socola-den-20250212130032859.htm
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