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Dark chocolate protects the skin from the sun, is good for the heart and mental health

Edited and resized image by Nicolas Ukrman, is available on Unsplash

Dark chocolate is the bar version of chocolate that contains less sugar and bad fats. Check out seven science-proven benefits it can provide:

it's nutritious

Quality dark chocolate with a high cocoa content is very nutritious. A 100 gram dark chocolate bar with 70% to 85% cocoa contains:

• 11 grams of fiber
• 67% of IDR (Recommended Daily Intake) of iron
• 58% of magnesium IDR
• 89% of copper's RDI
• 98% of the manganese IDR
• It also has a lot of potassium, phosphorus, zinc and selenium.

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Of course, 100 grams is quite a large amount and is not something you should be consuming on a daily basis. All of these nutrients also come with 600 calories and moderate amounts of sugar. For this reason, it is best to consume dark chocolate in moderation.

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The fatty acid profile of cocoa and dark chocolate is also excellent. Fats are mostly saturated and monounsaturated, with small amounts of polyunsaturated fat.

It also contains stimulants such as caffeine and theobromine, but is unlikely to keep you awake at night as the amount of caffeine is very small compared to coffee.

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It is a source of antioxidants

Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols and catechins, among others.

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One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols and flavanols than any other fruit tested, including blueberries and acai.

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Improves blood flow and lowers blood pressure

The flavanols in dark chocolate can stimulate the endothelium, the lining of the arteries, to produce nitric oxide (NO) (see study about it here).

One of the functions of NO is to send signals to the arteries to relax, which reduces resistance to blood flow and therefore lowers blood pressure.

Many controlled studies show that cocoa and dark chocolate can improve blood flow and lower blood pressure, although the effects are generally mild (see studies here: 1, 2, 3, 4). However, a study in people with high blood pressure showed no effect.

Increases HDL and protects LDL from oxidation

Consumption of dark chocolate can improve several important risk factors for heart disease. In a controlled study, cocoa powder was shown to significantly lower LDL cholesterol (considered "bad") in men. It also increased HDL (considered "good") and reduced total LDL in those with high cholesterol.

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It makes perfect sense that cocoa reduces LDL, as it contains powerful antioxidants that reach the bloodstream and protect lipoproteins against oxidative damage (see studies on this here: 5, 6, 7).

In addition, it can also reduce insulin resistance, which is another common risk factor for many diseases, such as heart disease and diabetes (see studies on this here: 8, 9).

Reduces the risk of heart disease

By protecting against oxidation and lowering bad cholesterol, the compounds in dark chocolate reduce the risk of heart disease. In a study of 470 elderly men, cocoa was found to lower the risk of death from heart disease by 50% over a 15-year period.

Another study found that eating dark chocolate two or more times a week lowered the risk of having calcified plaque in the arteries by 32% (eating dark chocolate less often had no effect). Yet another study showed that eating dark chocolate more than five times a week reduced the risk of heart disease by 57%.

A fourth study looked at more than 50 years of studies and found that eating chocolate more than once a week was associated with an 8% reduced risk of coronary artery disease. Cocoa consumption is associated with significantly lower cardiovascular and all-cause mortality. It helps prevent plaque from building up in the lining of blood vessels and lowers blood pressure. It has been shown to help prevent stroke and heart failure. And it's not just the heart. Dark chocolate has also been linked to improved blood flow to the brain, which can help with cognitive function. It can also increase oxygen supply during exercise training. But it doesn't seem so good for the skin - a recent study found a link to acne. Many of the studies focused on dark chocolate. That's because the darker the chocolate, the higher the percentage of cocoa solids - where all the good stuff is. But if dark chocolate is highly processed, this benefit may diminish. For less processed cocoa powder, look for non-alkaline chocolate brands. Dark chocolate has a much lower sugar content and fewer calories than milk or white chocolate, because these are mixed with powdered or condensed milk. Therefore, your healthiest choice is dark chocolate and non-alkaline cocoa powder.

Protect your skin from the sun

The bioactive compounds in dark chocolate can also be great for the skin. Flavonols protect against sun damage by improving the skin's blood flow by increasing hydration. (see study about it here: 10).

The minimum dose of erythema (DME) is the minimum amount of UVB rays needed to cause skin redness 24 hours after sun exposure. In a study of 30 people, DME more than doubled after consuming high flavanol dark chocolate for 12 weeks.

Improves brain function

A study of healthy volunteers showed that eating cocoa with a high flavanol content for five days improved blood flow to the brain. Cocoa can also significantly improve cognitive function in elderly people with intellectual disabilities (see study about it here: 11). It also contains stimulants such as caffeine and theobromine, which may be one of the main reasons it can improve brain function in the short term (see study on this: 12).

However, before purchasing your dark chocolate bar, find out if the cocoa is of organic origin and if the company that produced it is concerned with avoiding slave labor in the production chain. Understand why in the articles "What is organic food?" and "What environmental impact does a chocolate bar have?".