Experts explain how eating this sweet promotes the well-being and health of the body
Chocolate is a food consumed all over the world and with a very interesting history. Its origin dates back to the ancient civilizations of Central and South America, where cocoa was used as currency and ritual drink. It was only after the arrival of Europeans in the region that cocoa became known in the rest of the world.
In the 16th century, the Spanish conquerors took the fruit to Europe and, from there, the production and consumption of chocolate expanded throughout the world. The process of making modern chocolate involves roasting and grinding cocoa, adding sugar and other ingredients such as milk.
Health benefits of chocolate
The more bitter and dark the chocolate, the healthier it is. That’s because cocoa mass contains a significant amount of good fats and is one of the main sources of polyphenols (bioactive compounds important for metabolism protection).
“Polyphenols are associated with beneficial effects; therefore, cocoa and dark chocolate (the one that has cocoa as the first item on the list of ingredients on the back of the package) have taken on significant importance and can be added to the eating habit with nutritional and functional effects”, says nutritionist Dr. Marcella Garcia.
Here are 10 health-related reasons to consume dark chocolate:
1. Improves the cardiovascular system
A series of benefits for the cardiovascular system can occur after regular food intake and beverages containing cocoa. “The chocolates with the highest concentration of cocoa have a vasodilator action, improve vascular function and have antiplatelet activities, preventing the formation of fatty plaque inside the arteries”, explains vascular surgeon Dr. Aline Lamaita.
two. Have antidiabetic function
According to a Swedish prospective study, cocoa and its flavonols improve insulin sensitivity by regulating glucose transport and insulin signaling proteins in insulin-sensitive tissues (liver, adipose tissue and skeletal muscle), preventing oxidative effects and inflammatory damage.
Thus, cocoa components also offer important action as an antidiabetic agent, especially with type 2 diabetes mellitus (T2D). “This aspect is of particular relevance given the emerging worldwide epidemic of metabolic syndrome, which includes obesity, diabetes and dyslipidemia. […]”, says Dr. Marcella Garcia.
3. Prevents the weight gain
Recently, studies have investigated the preventive or therapeutic effects of cocoa and its constituents against obesity and the metabolic syndrome. “In a clinical study, the smell of dark chocolate was evaluated to check the appetite response. Chocolate produced a satiety response, reducing appetite; therefore, it could be useful in preventing weight gain […]”, says Dr. Marcella Garcia.
Dark chocolate may also work in combination with other nutraceuticals and have positive effects on the lipid profile. A 4-week crossover trial among 31 overweight or obese adults determined that daily consumption of almonds (42g/day) alone or combined with dark chocolate was effective in lowering total and low-density cholesterol (LDL) cholesterol. The authors concluded that incorporating cocoa beans and dark chocolate into a diet, without exceeding energy requirements, may reduce the risk of coronary heart disease.
4. Improves the intestinal microbiota
In recent years, there has been a growing interest in the study of the intestinal microbiota and its alterations as a result of dietary habits. The human gut is home to the gut microbiota, a huge collection of microorganisms that play a key role in energy storage and metabolic disorders.
“In a human intervention study designed to investigate the influence of high intake of cocoa flavanols on the growth of the human fecal microbiota, the authors evaluated that the intake of 494 mg of cocoa flavanols/day for four weeks had a significant effect on the development of the intestinal microbiota”, explains Dr. Marcella Garcia.
5. Helps the nervous system
There is evidence of some beneficial factor in the central nervous system. “The polyphenols (micronutrients) in dark chocolate can act on the central nervous system (CNS) and neurological functions through the release of nitric oxide (neurotransmitter), responsible for vasodilation and increased cerebral blood flow that supplies oxygen and glucose to neurons, leading to to the increase in the formation and maintenance of blood vessels in the hippocampus. In addition, the polyphenol-dependent antioxidant potential may contribute to the improvement of some neurodegenerative disorders,” says Dr. Marcella Garcia.
6. Stimulates happiness
According to studies, chocolate intake is also linked to emotional aspects, by increasing the cerebral synthesis of serotonin, the famous happiness hormone that produces a feeling of energy and pleasure. But it is necessary to be careful in the consumption of chocolates with a higher sugar content, since carbohydrates are also involved in this process at first, but their excess can also cause metabolic disturbances and increase the feeling of guilt.
7. Has an aphrodisiac effect
Chocolate exerts several effects on human sexuality, acting mainly as a aphrodisiac. “Cocoa powder and chocolate contain substances that, together with other components of chocolate (such as caffeine and theobromine), produce a transient feeling of well-being,” says Dr. Marcella Garcia.
8. Prevents anemia
Rich in iron, cocoa can also help prevent anemia. “Iron is essential for the formation of haemoglobin, which is a component of red blood cells responsible for transporting oxygen to the body and which is normally in smaller amounts in case of anemia”, explains the doctor. While 100 g of cocoa have 13.9 mg of iron, each 100 g of beans, generally cited as a good source of this mineral, has 5.1 mg.
9. Helps maintain skin health
According to dermatologist Dr. Paola Pomerantzeff, dark chocolate does not cause pimples, contrary to what many believe. “Due to the high concentration of cocoa in its formula, dark chocolate is, in fact, an ally of skin health, as its antioxidant and anti-inflammatory properties help to provide luminosity and hydration to the skin tissue, in addition to helping to protect the skin. damage from UV rays, prevent wrinkles and fight free radicals”, he highlights.
attention to consumption
Even if you opt for dark chocolate, it is important to be careful with excessive consumption, because, regardless of the concentration of cocoa, chocolate still has sugar and saturated fat. To obtain the benefits, the ideal is to consume between 25 g and 50 g of chocolate a day, giving preference to options with a higher concentration of cocoa, such as darker chocolates or pink chocolate.
Following these tips, the delicacy can be consumed without guilt. “This is because, in general, chocolate has a low glycemic index and if it has more than 65% cocoa, it is a food that has many functionalities and health benefits”, concludes Dr. Marcella Garcia.
By Maria Claudia Amoroso
Source: Maxima
I am an experienced author and journalist with a passion for lifestyle journalism. I currently work for Buna Times, one of the leading news websites in the world. I specialize in writing stories about health, wellness, fashion, beauty, interior design, and more. My articles have been featured on major publications such as The Guardian and The Huffington Post.