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There are many countries and peoples on the planet with different cultural practices, but they all love the same food, and that is chocolate. There are numerous brands of chocolate and countless types of chocolate. But all chocolates are made by adding other ingredients to the three types of chocolate: dark chocolate, white chocolate, and milk chocolate, such as adding almonds, which become almond chocolate.

People love the sweetness of chocolate and give it the meaning of love, and it is a must-have gift for Valentine’s Day along with roses. In addition, chocolate is rich in a variety of nutrients beneficial to the human body, especially chocolate has a particularly prominent role in promoting health. Many people consume chocolate during weight loss to enhance the weight loss effect.

Nutritional value of dark chocolate

The higher the cocoa solids content in chocolate, the better, meaning that the darker the chocolate, the healthier it is. Some of the key nutrients contained in cocoa powder or dark chocolate include copper, zinc, magnesium, iron, phosphorus, and selenium.

10 grams of dark chocolate (70-90% cocoa content) contains:

Calories	Carbohydrates	Protein	Fat
50	2g	1g	4g

1 Tbsp of natural unsweetened cocoa powder contains:

Calories	Carbohydrate	Protein	Fat
23	2.8g	1g	1g

• The fats in cocoa and dark chocolate consist mainly of oleic acid (a heart-healthy fat also found in olive oil), stearic acid, and palmitic acid.
• It contains small amounts of stimulants such as caffeine and theobromine.
• It is rich in antioxidants and flavonoids, which have a stronger antioxidant effect than those found in tea, red wine, or berries.
• ORAC stands for Oxidative Radical Absorbance Capacity (also known as Antioxidant Capacity), which is a measure of a food’s antioxidant activity. Raw, unprocessed cocoa beans are among the foods with the highest ORAC scores.
• It is rich in biologically active and antioxidant organic compounds, including polyphenols, flavanols, and catechins.

Health Benefits of Dark Chocolate

1. Helps improve mood

It contains valeric acid, which can be used as a stress reliever. In addition, regular consumption of dark chocolate can also promote the production of serotonin.

Serotonin is a neurotransmitter known to have a sedative effect. It can help produce more endorphins, the brain hormones that stimulate feelings of joy and euphoria. Endorphins play a key role in helping to prevent depression and other mental disorders.

2. Can improve brain function and enhance memory

Flavonoids in chocolate have been shown to improve blood flow to the brain, thus helping to improve memory, prolong attention span, and enhance brain reaction time and problem-solving ability.

Cocoa powder and Dark-chocolate also contain some caffeine, a known brain booster that improves memory mood, and concentration in low doses.

3. The antioxidants in dark chocolate can alleviate or prevent free radical damage

Free radicals are independent oxygen molecules that attack cells in much the same way that oxygen rusts metals. Again, for example, the surface of a cut apple will quickly turn brown due to oxidation. This is similar to what happens to human cells when they are attacked by free radicals.

Antioxidants protect cells from damage by neutralizing free radicals and preventing premature cellular aging. Studies have found that cocoa powder contains more antioxidants than other superfoods such as acai, blueberries, and pomegranates.

4. Helps relieve stress

It contains a large number of essential minerals magnesium, it is very beneficial to relieve anxiety and stress. Research shows that magnesium can help reduce stress by inhibiting the release of the stress hormone cortisol.

More magnesium intake in the diet can improve memory, attention, mood, sleep, and stress, and help restore strength as soon as possible.

5. Help suppress appetite

Eating it is more satiating than eating milk chocolate. It has been proven to reduce people’s desire for a variety of junk food. A study involving 12 women found that sniffing and eating dark chocolate reduced appetite and lowered levels of hunger hormones.

Another small study of 16 people compared the effects of milk chocolate and dark chocolate. The results showed that participants felt less hungry and more satiated after eating dark chocolate. This appetite-suppressing and satiety-promoting effect of dark chocolate may help in weight loss, which is good news for those who want to lose weight.

6. May promote intestinal health

One of the most unusual health benefits of dark chocolate is that it can increase beneficial bacteria in the intestines. It’s like a prebiotic that promotes the growth and reproduction of beneficial bacteria in the gut while controlling the number of harmful bacteria. The more “good” microbes in your gut, the more efficiently your body can absorb nutrients and support a healthy metabolism.

7. Helps control blood sugar and improve insulin sensitivity

Studies have shown that dark chocolate and cocoa powder can help control blood sugar levels while improving insulin sensitivity. Insulin is responsible for transporting sugar from the blood to the cells and providing it as energy to the brain and other tissues and organs in the body. This effect of dark chocolate helps lower insulin levels in the blood, which allows the body to use stored fat more fully and reduces the risk of diabetes.

8. Helps improve blood circulation and prevent heart disease

As a healthy snack, it is very good for the heart. The antioxidants found in dark chocolate can help lower blood pressure and reduce the risk of heart disease.

The results of a 2017 study published in the Journal of the American Heart Association showed that consuming ⅓ cup of almonds alone or with ¼ cup of dark chocolate and 2.5 tablespoons of cocoa powder each day significantly reduced low-density lipoprotein (LDL) levels.

LDL is often referred to as bad cholesterol because high LDL levels cause cholesterol to accumulate in the arteries, increasing the risk of cardiovascular disease. Regular consumption of dark chocolate or cocoa powder can help reduce blood viscosity to improve blood circulation throughout the body.

Side effects of dark chocolate

Although eating it has many health benefits, it can still have some negative effects in some cases.

• The high-calorie content of dark chocolate, especially in some brands of dark chocolate with a lot of added sugar, makes it easy to gain weight and can be harmful to your health.
• Some people experience migraines after eating chocolate because the tyramine, histamine, and phenylalanine in cocoa can stimulate blood vessels and nerve tissue.
• There is evidence that chocolate may cause poor bone structure and osteoporosis. The results of a study published in the American Journal of Clinical Nutrition found that older women who consumed chocolate daily had lower bone density and strength.

When eating it, it is critical to choose high-quality varieties that are low in added sugar and contain at least 70% cocoa. It is also important to avoid overindulging, with a maximum of about 1 ounce (28 grams) per serving.

Conclusion

Dark chocolate is a healthy snack with many benefits for the body. It can boost brain function, improve memory and concentration, reduce the risk of high blood pressure and heart disease, and even improve your mood and make you happier.

Dark chocolate and cocoa also help control blood sugar, improve insulin sensitivity, and help with weight loss when consumed in moderation. Remember to choose high-quality chocolate with a cocoa content of 70% or more. Avoid dark chocolate that contains trans fats, milk, artificial flavors, lots of added sugar, and other unnecessary ingredients.