Believe it or Not: The Health Benefits of Chocolate
Believe it or not, eating chocolate has numerous health benefits. This isn’t just wishful thinking; it’s a fact. However, before you rush out to buy all those candy bars you’ve been resisting, it’s important to know the facts because not all chocolate is created equal. Only some chocolate contains the nutrients that provide health benefits.
Where Does Chocolate Come From?
Cacao trees grow in equatorial regions around the world and are rich in natural plant nutrients. The tree produces a fruit about the size of a coconut, and inside this fruit are the seeds – cacao beans. After being harvested, cacao beans are typically fermented for up to a week, then thoroughly dried in the sun. They are then packaged and shipped to chocolate makers globally.
Antioxidants that Pack a Punch
Dark chocolate is loaded with natural antioxidants. Raw, dark chocolate not only tastes rich, but it’s also rich in cell-protecting antioxidants, containing eight times the number found in strawberries. Numerous studies have shown that antioxidants are essential for protecting the body from aging caused by free radicals. These antioxidants are natural compounds found in vegetables, fruits, nuts, grains, and especially in cacao beans.
Polyphenols, a type of antioxidant found in dark chocolate, are also abundant in berries and oranges. Cacao and dark chocolate are high in flavanols, a subclass of compounds found in red grapes and tea, contributing to the health benefits of green tea.
Raw organic cacao and dark chocolate rank high in nutritional value because their antioxidants are incredibly concentrated. More than 10% of the weight of a raw cacao bean consists of polyphenols. However, this doesn’t mean you should start binging on dark chocolate.
What About the Fat Content in Chocolate?
The fats in chocolate are one-third oleic acid, one-third stearic acid, and one-third palmitic acid. Oleic acid is a healthy monounsaturated fat also found in olive oil and coconut oil. Stearic acid is a saturated fat that has a neutral effect on cholesterol. Palmitic acid is the least healthy of the three because it’s a saturated fat known to raise LDL (bad) cholesterol.
Despite the fat content, chocolate is high in calories and contains a small amount of “bad” fat. Many studies suggest that no more than 100 grams of chocolate a day should be consumed to still reap the health benefits. Remember, 100 grams of delicious dark chocolate contains about 400 calories.
For the full health benefits of chocolate, it’s best to eat only organic raw cacao dark chocolate. Milk or white chocolate, although tasty, cannot make the same health claims because they contain added fat, sugar, and extra calories.
Nutritional Facts of Dark Chocolate
Here are the nutritional facts for dark chocolate per 100 grams, 1 ounce (28.35 grams), and 1 bar (162 grams):
– Water: 0.97g, 0.27g, 1.57g
– Energy: 546kcal, 155kcal, 885kcal
– Protein: 4.88g, 1.38g, 7.91g
– Total lipid (fat): 31.28g, 8.87g, 50.67g
– Carbohydrate: 61.17g, 17.34g, 99.10g
– Fiber: 7g, 2g, 11.3g
– Sugars: 47.9g, 13.58g, 77.60g
Minerals:
– Calcium: 56mg, 16mg, 91mg
– Iron: 8.02mg, 2.27mg, 12.99mg
– Magnesium: 146mg, 41mg, 237mg
– Phosphorus: 206mg, 58mg, 334mg
– Potassium: 559mg, 158mg, 906mg
– Sodium: 24mg, 7mg, 39mg
– Zinc: 2.01mg, 0.57mg, 3.26mg
Vitamins:
– Thiamin: 0.025mg, 0.007mg, 0.040mg
– Riboflavin: 0.050mg, 0.014mg, 0.081mg
– Niacin: 0.725mg, 0.206mg, 1.174mg
– Vitamin B-6: 0.042mg, 0.012mg, 0.068mg
– Vitamin B12: 0.23μg, 0.07μg, 0.37μg
– Vitamin A: 2μg, 1μg, 3μg
– Vitamin E: 0.54mg, 0.15mg, 0.87mg
– Vitamin K: 8.1μg, 2.3μg, 13.1μg
Lipids:
– Fatty acids, total saturated: 18.519g, 5.250g, 30.001g
– Fatty acids, total monounsaturated: 9.540g, 2.705g, 15.455g
– Fatty acids, total polyunsaturated: 1.092g, 0.310g, 1.769g
– Cholesterol: 8mg, 2mg, 13mg
– Caffeine: 43mg, 12mg, 70mg
Heart Benefits of Eating Dark Chocolate
According to a study published on Science Daily, eating 6.7 grams of chocolate per day provides a protective effect for cardiovascular health. Flavonoids in dark chocolate help promote normal blood pressure by producing nitric oxide.
Numerous studies indicate that consuming a small bar of organic raw dark chocolate every day can help maintain normal blood pressure and reduce LDL cholesterol (bad cholesterol) by as much as 10%. Additionally, chocolate stimulates endorphin production, creating feelings of pleasure.
Eat Your Depression Away
The cacao bean contains many substances that act as natural antidepressants. These magical beans contain three neurotransmitters associated with a positive mental state: serotonin, dopamine, and phenylethylamine (PEA).
PEA in cacao beans affects brain chemistry in a unique way, producing a brain chemistry associated with falling in love. Cacao beans also contain the amino acid tryptophan and monoamine oxidase (MAO) inhibitors. MAO inhibitors allow serotonin and dopamine to circulate in the bloodstream longer, helping to alleviate depression and promote well-being. Pharmaceuticals have long used MAO inhibitors in antidepressant medications. Tryptophan plays a crucial role in serotonin production within the body.