2023-05-03 11:33:00
Dark chocolate is full of nutrients that can have a positive effect on our health. Eating dark chocolate with a high percentage of cocoa can provide antioxidants and minerals and help protect against heart disease. On the other hand, it may also contain high amounts of sugar and calories. Made from the seed of the cocoa tree, it is one of the best sources of antioxidants to be found. Studies show that dark chocolate can improve health and lower the risk of heart disease. Below are seven health benefits of dark chocolate or cocoa.
Nutritious: Dark chocolate with a high cocoa content contains a large amount of soluble fiber and minerals
A 100 gram bar of dark chocolate with 70-85 percent cocoa contains:
11 grams of fiber
66% of the DV for iron
57% of the DV for magnesium
196% of the DV for copper
85% of the DV for manganese
In addition, it has an abundance of potassium, phosphorus, zinc and selenium.
Of course, 100 grams is quite a large amount and not something that should be consumed daily. These nutrients also come with 600 calories and moderate amounts of sugar. For this reason, it is recommended to consume dark chocolate in moderation. The fatty acid profile of cocoa and dark chocolate is also healthy. The fats mainly consist of oleic acid (a heart-healthy fat also found in olive oil), stearic acid and palmitic acid.
The stearic acid has a neutral effect on cholesterol in the body. Palmitic acid can raise cholesterol levels, but it only accounts for a third of total fat calories.
A strong source of antioxidants
“ORAC” stands for oxygen radical absorbance capacity. It is a measure of the antioxidant activity of foods. Chocolate is considered rich in antioxidants. Dark chocolate contains organic compounds that are biologically active and function as antioxidants. These include, among others, polyphenols, flavanols and catechins. Cacao and dark chocolate have more antioxidant activity, polyphenols and flavanols than any other fruit, which included blueberries and acai berries.
Raises HDL and protects LDL from oxidation
Consuming dark chocolate reduces important risk factors for heart disease and protects against high cholesterol. Eating dark chocolate with added flavonol lycopene has been found to significantly reduce “bad” LDL cholesterol levels. Certain forms of LDL cholesterol are more prone to oxidation. Oxidation makes the LDL particle itself reactive and able to damage other tissues, such as the lining of the arteries in the heart. The flavonols in dark chocolate can also reduce insulin resistance, which is another common risk factor for diseases such as heart disease and diabetes. However, dark chocolate also contains sugar, which can have the opposite effect.
May reduce the risk of heart disease
The compounds in dark chocolate protect against oxidation of LDL. In the long term, the protection should cause cholesterol to settle in the arteries as little as possible. Over time, studies have shown that consuming cocoa or chocolate is rich in flavanols and can lower blood pressure and improve cardiovascular health. Eating chocolate three times a week lowered the risk of cardiovascular disease by nine percent. Eating 45 grams of chocolate per week reduces the risk of cardiovascular disease by 11 percent.
can improve brain function
Dark chocolate may also improve brain function. Studies show that eating high flavanol cocoa can improve blood flow to the brain. A figure that may explain why eating cocoa improves attention, verbal learning and memory. Cocoa flavonoids may also help maintain cognitive function in adults with mild cognitive impairment and reduce the chance of dementia. In addition, cocoa contains stimulants such as caffeine and theobromine, which may be a major reason why it can improve brain function in the short term.
Improves blood circulation and lowers blood pressure
Many studies show that cocoa and dark chocolate can improve blood flow and lower blood pressure, although the effects are usually mild.
Protects the skin from the sun
The bioactive compounds in dark chocolate are also beneficial for the skin. The flavonols can protect against sun damage, and improve blood flow to the skin.
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