Most people think of dark chocolate as being anything but healthy; but rich, pure dark chocolate truffles, bars, and powder all possess valuable health benefits. This sweet treat is believed to lower blood pressure, help prevent heart disease, and even slow the aging process. Why is dark chocolate healthy? How powerful are the nutrients and antioxidants found in dark chocolate? Are there any drawbacks to regular consumption?
Dark Chocolate is Healthy Because of Antioxidants and Nutrients
What is a healthy diet? Plenty of fresh fruits and vegetables, whole grains, lean proteins — and chocolate? A small piece of dark, healthy chocolate every day is a good thing according to research done by Mary Engler, PhD, RN of the University of California. This food has been found to benefit the cardiovascular system in multiple studies. Regular intake can improve the ease of blood flow and elasticity of arteries, lower blood pressure, prevent LDL cholesterol build-up, and protect the heart from free radical damage.
What makes dark chocolate so healthy? It is the high concentration of antioxidants, mainly flavonoids. In plants these phytochemicals protect plants from damage and encourage tissue repair. In the human body they have a similar protective, regenerative effects. Epicatechin, for example, one of the dark chocolate antioxidants that is found in high quantities, triggers the release of substances which increase artery blood flow. According to the American Heart Association, there is a link between regular flavonoid consumption and a reduced risk of coronary heart disease.
While antioxidants are found in other plant-based foods, dark chocolate is actually one of the best sources of flavonoids. A cup of hot cocoa has two to three times more of these beneficial compounds than a cup of green tea or a glass of red wine. Pure cocoa is also nutrient-rich with respectable amounts of B vitamins, iron, magnesium, potassium, phosphorous, zinc, copper, and selenium. Could a small piece of dark healthy chocolate be the perfect answer for sweet cravings?
The Dark Chocolate Diet?
Dark chocolate is healthy, but it is still important to consume in moderation. While the unadulterated fruit is loaded with phytochemicals and nutrients, processed chocolate is not. Many low-quality chocolate brands and milk chocolate products are actually bereft of most of the beneficial flavonoids. Always look for extra dark chocolate and very dark products for health benefits.
While the cocoa bean itself provides a moderately healthy dose of oleic, palmitic, and stearic fatty acids, when combined with milk fat, chocolate can turn from a natural heart-healthy treat to a saturated fat health hazard. The amount of sugar in some chocolate products is also a health concern. The best way to utilize the nutrition, antioxidants, and beneficial properties of this food is to enjoy a small piece once a day, or once every other day.
Healthy Dark Chocolate Brands
What is important is to eat only chocolate with a high cocoa content and with the purest processing history. Extra dark chocolate is healthy; milk chocolate is not. Organic dark chocolate is likely to be a healthier choice than more commercial brands. Examples of healthy dark chocolate brands include:
- Alter Eco
- Green& Black's Organic
- Chocolove XOXOXO
- Dagoba
- Equal Exchange
- Divine
- Xocai
These brands are carried in health foods stores, or their chocolates can be purchased online. Always consume in moderation, and be sure to appreciate with every bite of healthy dark chocolate not only the incredible health benefits, but the rich, comforting, nurturing flavor.
References:
"The Sweet Truth about Chocolate and Your Heart." (Cleveland Clinic: Miller Family Heart & Vascular Institute)
Brenna Coleman - Brenna is a freelance writer focusing on natural health and beauty. She has written hundreds of articles, helping readers find ways to ...
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