When I begin to develop an idea for a blog, I search for interesting topics in the news, I use personal and professional experiences, and I check the National Day Calendar for monthly, weekly, and daily themes.
This week, I chose the bittersweet topic of dark chocolate because February 1st is Dark Chocolate Day, Valentine’s Day is coming soon, and two of the themes for February are National Snack Food Month and American Heart Month. Considering studies have shown the properties of dark chocolate may benefit heart health and more, it seemed like the perfect choice all the way around!
Let me be clear. This information pertains to dark chocolate only. Milk chocolate and white chocolate do not qualify here.
Everyday Health labels dark chocolate as a “superfood favorite” with various health benefits.
“Dark chocolate contains phytonutrients called flavonoids which are plant chemicals that act as antioxidants and may play a role in cancer prevention and heart health, according to research.”
Chocolate is derived from the cacao plant which contains a compound known as theobromine. Toby Amidor, a cookbook author, and nutrition expert at Food Network, says this compound may help reduce inflammation and potentially lower blood pressure.
Because cacao contains more antioxidants than green tea or red wine, the darker the chocolate – or the higher the level of cacao – the greater the health benefits.
Amidor recommends no more than 1 ounce of dark chocolate per day, though, because some forms of dark chocolate – or lower levels of cacao – tend to have more sugar and unhealthy fats that could lead to weight gain.
The 8 Sweetest Health Benefits of Dark Chocolate
- Reduces Risks of Developing Heart Disease or Suffering a Stroke – Research suggests it’s the flavonoids in dark chocolate that maintain heart health. These chemicals help produce nitric oxide, which causes blood vessels to relax and blood pressure to lower. A meta-analysis (indicates) that chocolate (is) likely beneficial in reducing the risk of heart disease, stroke, and type 2 diabetes.
- Improves Cognition, Decreases Memory Loss, Boosts Mood – Studies show that eating dark chocolate with high percentages of cacao, such as 70 percent, may benefit your brain. There is research indicating that chocolate stimulates neural activity in areas of the brain associated with pleasure and reward, which in turn, decreases stress and improves your mood. Another study found that memory and learning could be enhanced by chocolate consumption, as the flavonoids tend to accumulate in areas of the brain responsible for these functions.
- Improves Blood Sugar Levels and Reduces Risk of Developing Diabetes – Eating chocolate every day doesn’t sound like the best way to prevent diabetes, but studies have shown healthy amounts of dark chocolate rich in cacao can actually improve how the body metabolizes glucose when eaten as part of a healthy diet. Insulin resistance causes high blood glucose (sugar) and is the hallmark of type 2 diabetes. Another study showed that participants who rarely consumed chocolate had almost twice the risk of developing diabetes five years down the road, compared with participants who indulged in dark chocolate at least once a week.
- It’s Good for the Gut and May Help with Weight Loss – Eating a bit of dark chocolate before or after meals triggers hormones that signal to the brain you’re full. Of course, eating more than the recommended amount per day can counteract any potential weight loss, and eating dark chocolate will not counteract the effects of an overall healthy diet. Research has found that during digestion, chocolate behaves like a prebiotic, a type of fiber that encourages the growth of beneficial bacteria in the gut. The more “good” microbes are in your system, the better your body (can) absorb nutrients, as well as support a healthy metabolism.
- Fights Free Radicals to Play a Role in Cancer Prevention – Antioxidants protect cells from damage caused by free radicals, which are unstable oxygen molecules thought to be responsible for aging and disease. According to the American Cancer Society, eating a diet rich in flavonoids, which chocolate is full of, can help prevent cell damage that is often the precursor to many cancers. One known (flavonoid) in chocolate known as epicatechin is believed to be responsible for its cancer-fighting properties. Chocolate also tends to be a good source of magnesium (and) the body’s immune cells can target abnormal or infected cells only in a magnesium-rich environment.
- Benefits the Skin –Vitamins and minerals that dark chocolate is full of – like copper, iron, magnesium, and manganese, to name a few – are also beneficial to your skin. Manganese, for example, supports the production of collagen, a protein that helps keep skin looking young and healthy. Research has also found that high levels of antioxidants in dark chocolate may protect skin from the powerful ultraviolet (UV) rays emitted by the sun.
- Improves Good and Bad Cholesterols –Dark chocolate is also touted as a cholesterol-lowering food, which explains why, in one study, a handful of almonds, dark chocolate, and unsweetened cocoa resulted in a significant drop in overweight and obese participants’ low-density lipoproteins (LDL), also known as “bad” cholesterol. Cocoa butter in dark chocolate may also play a part in raising high-density lipoproteins (HDL), or “good” cholesterol. Cocoa butter contains oleic acid, which is a monounsaturated fat – the same fat you find in heart-healthy olive oil. Portion control is key here.
- It’s Nutritious and Delicious – Dark chocolate contains a ton of nutrients. Of course, the darker the chocolate the better, but any 70-percent dark chocolate or higher contains antioxidants, fiber, potassium, calcium, copper, and magnesium. Be mindful of your daily intake. Each brand of chocolate is also processed differently. Amidor says going organic is always best because it’s grown without the use of chemical fertilizers and pesticides. She also recommends always checking the ingredients list to make sure you’re consuming chocolate with fewer and more natural ingredients.
So, unless you hate chocolate or there is a reason you shouldn’t, go ahead and enjoy Dark Chocolate Day, Valentine’s Day, and every day by indulging in a guilt-free dark chocolate superfood snack!
The caregivers I employ at Home Helpers are all talented and capable of providing delicious, nutritious meals and snacks for seniors. If you or a senior loved one would benefit from help with grocery shopping and healthy meal and snack preparation, please take advantage of my FREE Consultation so we can discuss specific dietary needs or requirements, and I can match the perfect caregiver to make life easier, healthier, and happier!
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We proudly serve male and female seniors in Clearwater, Dunedin, Palm Harbor, Safety Harbor, Tarpon Springs, Holiday, New Port Richey, Trinity, Port Richey, Hudson, and surrounding areas. Home Helpers®…we are Making Life Easier℠ (727) 240-3059
Sources:
Everyday Health
