The unexpected benefits of dark chocolate

Dark chocolate is a type of chocolate with a high cocoa content, rich in minerals and beneficial plant compounds. This can offer numerous health benefits, such as reducing the risk of heart disease and supporting digestive health.

Dark chocolate, though not as sweet, offers the most health benefits among all types of chocolate - Illustration: TTO

These benefits are unique to dark chocolate because of its higher cocoa content compared to milk chocolate or sweet chocolate, although this percentage varies depending on the product.

Most dark chocolate products contain 70-85% cocoa, but some varieties may 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 potential risks.

Protection against oxidative stress and inflammation

Dark chocolate is an excellent source of antioxidants, especially flavonoid compounds such as catechin, anthocyanin, and proanthocyanidin.

In fact, research shows that cocoa products, including dark chocolate, have the highest flavonoid content by weight of any other food. Due to its higher cocoa content, dark chocolate has five times more flavonoids than milk chocolate.

Why is this important? Flavonoids have antioxidant properties, helping to protect cells from damage and oxidative stress—a process linked to many chronic diseases, including some types of cancer and heart disease.

Dark chocolate also has powerful anti-inflammatory effects. Numerous studies have shown that eating dark chocolate is effective in reducing signs of inflammation.

Beneficial for cardiovascular health.

Consuming cocoa products such as dark chocolate can be an effective way to support cardiovascular 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 high lipid levels as well as high blood pressure.

Studies have shown that consuming dark chocolate is associated with a reduction in atherosclerotic plaque 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 both normal and high blood pressure.

Researchers noted that chocolate was more effective at lowering blood pressure than chocolate-based drinks, and that cocoa products, which are rich in flavonoid antioxidants, had the strongest blood pressure-lowering effect.

Chocolate consumption has also been shown to help lower LDL cholesterol, blood sugar, and triglyceride levels, while improving vascular function and blood circulation—all of which can reduce the risk of heart disease.

For example, according to a 2021 review of eight studies on the effects of cocoa and dark chocolate on people with type 2 diabetes, consuming dark chocolate was associated with a significant reduction in LDL cholesterol levels and fasting blood glucose.

Thanks to its high cocoa content, dark chocolate provides plenty of magnesium, iron, and other nutrients... - Illustration: TTO

Rich in minerals

Chocolate products have surprisingly high nutritional value; dark chocolate is a rich source of minerals such as magnesium and iron.

Magnesium is an essential mineral for regulating blood sugar and blood pressure, muscle contraction, nerve function, and DNA synthesis.

Although consuming enough magnesium daily is crucial 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 such as leafy greens, beans, and cocoa products is essential.

Dark chocolate is rich in magnesium; a serving of approximately 28g of dark chocolate containing 70-85% cocoa provides 64.6mg of magnesium, meeting 15% of the recommended daily intake.

Dark chocolate also has a high iron content, a mineral essential for the production of hemoglobin, the protein that carries oxygen throughout the body, as well as for cell growth, development, and the synthesis of certain hormones.

A 28g serving of 70-85% cocoa dark chocolate provides 3.37mg of iron, equivalent to 19% of the recommended daily value.

Besides 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 acts 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 bacteria that live in your digestive system, collectively known as the gut microbiome.

Dark chocolate provides nutrients beneficial to the gut, such as prebiotics. Prebiotics are compounds that serve as a nutrient source 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 experienced a significant increase in gut microbiota diversity, as well as higher levels of Blautia obeum bacteria—the 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.

Researchers also pointed out that the group consuming 85% dark chocolate experienced improved mood, which is linked to an increase in the number of Blautia bacteria. This suggests that consuming high-quality dark chocolate may have a positive impact on gut health and even help improve mood.

Nutritional value of dark chocolate

As mentioned above, dark chocolate has significant nutritional value, especially minerals such as magnesium and iron. Below is a table of nutritional values ​​for a 28g serving of 70-85% cocoa dark chocolate:

Calories: 170

Fat: 12.1g

Protein: 2.21g

Carbohydrate: 13g

Fiber: 3.09g

Sugar: 6.8g

Copper: 0.5mg (56% of the recommended daily value)

Iron: 3.37mg (19% of the daily recommended value)

Magnesium: 64.6mg (15% of the daily recommended value)

Zinc: 0.93mg (8% of the recommended daily value)

Dark chocolate is a rich source of fiber and contains many essential minerals 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 quantities.

Source: https://tuoitre.vn/nhung-loi-ich-bat-ngo-cua-socola-den-20250212130032859.htm