What are the health benefits of eating dark chocolate every day. How much dark chocolate should you eat daily for optimal health benefits. Explore the science-backed advantages of incorporating dark chocolate into your diet.

The Recommended Daily Dose of Dark Chocolate

Dark chocolates are made from the seed of cocoa trees, one of the best sources of antioxidants on the planet. The recommended dose of dark chocolate is estimated to be around 30-60g per day, according to experts. A 41-gram dark chocolate bar contains approximately 190 calories, which is significantly more than a medium-sized raw apple at 95 calories. While dark chocolate provides numerous health benefits, it is important to be mindful of the calorie and fat content and not to substitute it for healthy food items.

The Health Benefits of Dark Chocolate

Not only does dark chocolate taste delicious, but it also provides significant health benefits. Dark chocolate, especially with a high cocoa content (70% or more), has been shown to have a positive impact on various aspects of health.

1. Improved Heart Health

Dark chocolate is rich in flavanols, which have been shown to improve blood flow and lower blood pressure. Consuming dark chocolate regularly can help reduce the risk of heart disease and stroke.

2. Enhanced Brain Function

The flavanols in dark chocolate have been linked to improved cognitive function and a reduced risk of age-related cognitive decline. Dark chocolate may also help to improve mood and reduce symptoms of depression.

3. Reduced Inflammation

Dark chocolate contains anti-inflammatory compounds that can help to reduce the risk of chronic diseases such as cancer, Alzheimer’s, and arthritis.

4. Improved Gut Health

The fiber and probiotics in dark chocolate can help to support a healthy gut microbiome, which is essential for overall health and well-being.

5. Boosted Immune System

Dark chocolate is rich in antioxidants that can help to strengthen the immune system and protect the body against harmful bacteria and viruses.

6. Balanced Blood Sugar Levels

The flavanols in dark chocolate can help to regulate blood sugar levels and reduce the risk of type 2 diabetes.

7. Improved Skin Health

The antioxidants in dark chocolate can help to protect the skin from the damaging effects of UV radiation and improve skin hydration and elasticity.

8. Enhanced Athletic Performance

Dark chocolate has been shown to improve endurance and reduce the risk of muscle fatigue, making it a beneficial addition to an athlete’s diet.

The Importance of Choosing Quality Dark Chocolate

It is important to note that not all dark chocolate is created equal. Many store-bought chocolates are loaded with added sugars, preservatives, and other unhealthy ingredients. To reap the full health benefits of dark chocolate, it is essential to choose high-quality, organic dark chocolate with a cocoa content of 70% or higher.

Incorporating Dark Chocolate into a Healthy Diet

While dark chocolate can be a beneficial addition to a healthy diet, it is important to consume it in moderation. Incorporating dark chocolate as a occasional treat, rather than a daily indulgence, can help to ensure that you are getting the health benefits without consuming excessive calories and fat.

The Psychological Benefits of a Healthy Relationship with Chocolate

Many people have a complicated relationship with chocolate, often feeling guilty or ashamed about their chocolate cravings. However, experts suggest that cultivating a healthy relationship with chocolate can have psychological benefits, such as improved weight management, reduced feelings of helplessness and loss of control, and a greater overall quality of life.

Instead of viewing chocolate as a “forbidden” or “guilty” pleasure, try to savor it mindfully and with intention. Be aware of when and why you are eating it, and consider setting boundaries, such as enjoying a square of dark chocolate every day or indulging in a chocolate dessert on special occasions.

By developing a healthy relationship with chocolate, you can enjoy its delicious taste and numerous health benefits without the negative psychological effects of guilt or shame.

How Much Dark Chocolate is Healthy to Eat Every Day?

To all the chocolate lovers out there – you don’t really need an excuse to eat it every day, right? Having a bar stashed somewhere in the kitchen is good enough for a reason. Happiness and chocolate have been closely associated as a “love food” since the Mesoamerican civilizations. Chocolate was considered a luxury commodity in those early times. If you have been trying to validate your sweet habit then you should know there is an alternative out there that can positively affect your health. Enter dark chocolate. High in cocoa percentage, dark chocolate is a beneficial part of your daily diet, heart and overall health. Yes, you can now feel good about your dark chocolate obsession. But, the better question is what is the limit before overindulgence countervails the positive effects.

What is the daily recommended amount of dark chocolate?

Dark chocolates are made from the seed of cocoa trees, one of the best sources of antioxidants on the planet. Advantages of eating it are widely known but suggestions for a solid number of grams are hard to come by. The type of dark chocolate you nibble on makes for an important factor. Reach for at least 70 percent cacao for the heart health benefits. Even though dark chocolate is considered a relatively healthy treat, one must bear in mind that it still packs plenty of calories. For example, a 100-gram bar of 85 percent dark chocolate, records around 600 calories, of that 450 comes from fat.

The recommended dose is estimatedly 30-60g, experts say. You may consume too many calories if you indulge in anything beyond that. A 41 gram dark chocolate bar contains approximately 190 calories. A medium-size raw apple, on the other hand, amounts nearly 95 calories. Hence, don’t substitute healthy food items with this treat. Consider that you may be just consuming some extra calories even when sticking with the recommended amount.

The takeaway

Not only does chocolate taste awesome, it provides significant health benefits. So there is not much doubt about the powerful health advantages of cocoa but that doesn’t imply that you go all out and eat lots of it every day. It is still laden with a good chunk of calories and fat, easy to overeat so be mindful of the daily intake. Enjoy just enough to feel satisfying so that it doesn’t meddle with your healthy eating habits. Be aware that a lot of the store-bought stuff or chocolate on the market is not as healthy. Therefore, pick quality stuff only dark chocolate with 70% or higher cocoa content. Organic is always best so one must ensure that they are consuming chocolate with fewer and more natural ingredients.

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The Benefits of Having a Healthy Relationship with Chocolate

If you’d characterize your relationship with chocolate as “complicated,” you’re not alone. About 45 percent of women in the U.S. report that they have chocolate cravings, with a whopping 91 percent of female college students reporting regular cravings for it. Research shows that, unlike men, many women have feelings of guilt when eating this potentially “forbidden” food, or they fight the urge to eat it at all.

This strained relationship with chocolate can be harmful in a number of ways. Nutrition experts explain how making up with chocolate can benefit not only your taste buds, but also your health.

Why Chocolate Shouldn’t Be Your Guilty Pleasure

A 2014 study showed that women who associated eating chocolate cake with celebration had more successful weight maintenance, while those who associated it with guilt were likely to encounter a number of problems, including:

• Less success at long- and short-term weight maintenance
• Feelings of helplessness and loss of control
• Unhealthy eating behaviors
• Greater body image dissatisfaction
• Reduced quality of life

A key in reversing the negative effects of these chocolate cravings is to stop making it taboo. You don’t have to feel guilty about craving a food, whether it’s chocolate or broccoli. In fact, labeling any food as completely off-limits usually results in increased cravings for that food and guilt when you eventually do eat it, the experts say.

Instead, try setting some terms of your relationship with chocolate. Savor it and enjoy it with purpose and intention, without the guilt. Don’t sit in front of the TV with your hand in a bottomless bowl of chocolate candies. Instead, be mindful of when and why you are eating it. For instance, if you enjoy a square of dark chocolate every day, and you have weekend plans at a restaurant with a world-famous chocolate dessert, you might want to skip your daily treat so you can indulge on the weekend.

A healthy relationship with chocolate helps you enjoy it in moderation and without guilt, rather than cycling between trying to completely avoid it and then overdoing it.

The Benefits of Having Your Chocolate and Eating It, Too

Having a healthy relationship with all foods is important for your mind and your body. But beginning or creating a balanced relationship with dark chocolate, in particular, may have a significantly positive impact on your overall health.

Dark chocolate contains powerful antioxidants. Among the most beneficial is a flavonol called epicatechin. Flavonols are compounds found in plants that fight inflammation and protect against cell damage caused by free radicals.

These are just a few of the ways research has shown that dark chocolate can benefit you:

1. Increases heart health: The antioxidants in dark chocolate have been shown to lower blood pressure, reduce the risk of clotting and increase blood circulation to the heart, thus lowering the risks of stroke, coronary heart disease and death from heart disease.
2. Balances the immune system: Flavonols prevent the immune system from going into overdrive and reduce oxidative stress, which is an imbalance caused by cells fighting against free radicals and a common cause of many diseases.
3. Combats diabetes: Epicatechin protects cells, makes them stronger and supports the processes that help the body to use insulin better, which might prevent or combat diabetes.
4. Improves brain function: Flavonols in dark chocolate have a positive impact on brain function, including better reaction time, visual-spatial awareness and stronger memory. Though research is ongoing, one reason for this may be that flavonols increase blood flow to the brain.
5. Boosts athletic performance: The epicatechin in dark chocolate increases the production of nitric oxide in the blood, which supports circulation and reduces the amount of oxygen an athlete uses while engaged in moderately intense exercise. This allows the athlete to maintain workout intensity for longer.
6. Reduces stress: People who ate dark chocolate reported that they felt less stressed, and researchers confirmed that after eating dark chocolate, there were reduced levels of the stress hormone cortisol. This may be related to dark chocolate’s effects on heart health, since stress is a risk factor for cardiovascular disease.

With its health-boosting compounds and micronutrients, you should consider letting dark chocolate into your life, if it’s not a part of it already (it is important to note that dark chocolate contains caffeine, which some people may be sensitive to).

Here are some facts about dark chocolate’s health benefits:

• The higher the cocoa content, the more beneficial flavonols the chocolate contains. Most of the benefits seen in research are associated with chocolate that has at least a 70% cacao content.
• Researchers have not come up with a hard and fast recommendation of how much dark chocolate should be consumed to achieve these health benefits. Experts recommend minimally processed dark chocolate with at least 70 percent cacao content, and maybe have an ounce as an occasional treat.
• You should always check the label to be aware of the calorie, fat and sugar content, which could potentially affect the overall health benefit.
• For some people, chocolate can trigger acid reflux or migraines.

In the end, indulging in an occasional chocolate treat shouldn’t be fraught with stress or guilt, whether it is antioxidant-rich dark chocolate or white chocolate, which has very little nutritional benefit. As in most healthy relationships, the key is to maintain a positive and balanced outlook.

Dark chocolate has many health benefits and can definitely be enjoyed as part of a balanced diet. There are many healthy ways to incorporate chocolate into your lifestyle, so find what works for you.

If you need some additional help or have trouble controlling what you eat, consider seeking help from a registered dietitian, nutritionist or other qualified health professional.

9 Reasons You Should Eat Dark Chocolate Every Single Day

Those of us who love chocolate don’t really need an excuse to eat it every day ― having a bar stashed in the kitchen is reason enough. But if you’re one of those chocolate lovers who feels a little bad about your habit, we have great news for you: eating dark chocolate with a high cocoa percentage is a part of a healthy diet. Some would even say that it’s a beneficial part of your daily diet.

If you’re looking to validate your sweet habit, behold, here are nine reasons you should feel good about your dark chocolate obsession:

1. Dark chocolate just makes you happy. Not just because it tastes so dang good ― which definitely helps ― but because it contains tryptophan. Tryptophan is an amino acid that’s used by the brain to make serotonin, the neurotransmitter that makes us feel happiness.

2. Dark chocolate with a high cocoa content contains a solid amount of soluble fiber. A 100-gram bar of 70-85 percent chocolate has 11 grams of fiber. Soluble fiber helps keep cholesterol down, keeps you feeling fuller longer, and is good for your digestive health.

3. Eating dark chocolate might be good for your brain. That’s right, eating chocolate may keep your brain sharp and help you ward off dementia. A four-decade long study found that people with frequent chocolate consumption preformed better on brain-powered tests.

4. It’s good for your heart, too. Eating dark chocolate may lower your risk of cardiovascular disease. One study showed that eating chocolate five or more times a week lowered the risk of cardiovascular disease by 57 percent.

5. Dark chocolate makes for happier babies. And who doesn’t want a happy baby? A Finnish study found that mothers who ate more chocolate during pregnancy had happier, less fussy babies. This is great news for pregnant women everywhere.

6. It’s got the flavonoids we all want and need. Flavonoids are a plant-based antioxidant found in cocoa, and are one of the main reasons that dark chocolate is so good for you. These antioxidants may lower blood pressure and cholesterol, and also maintain the health of your blood vessels.

7. Dark chocolate is also good for your skin. Eating it can actually help protect you from sunburn thanks to two antioxidants, phenols and catechins, found in dark chocolate.

8. It’s a natural stress reliever ― and we can all use a little less stress, especially these days. Dark chocolate is found to lower the levels of stress hormones, which could very well be part of the reason you crave the stuff when feeling stressed out.

9. Little kids don’t really dig the taste, so they won’t want you to share. More for you!

Dark Chocolate | The Nutrition Source

No introductions are needed for this highly treasured food that dates back to 2000 BC. At that time, the Maya from Central America, the first connoisseurs of chocolate, drank it as a bitter fermented beverage mixed with spices or wine. Today, the long rows of chocolate squares sitting neatly on your store shelves are the end result of many steps that begin as a cacao pod, larger than the size of your hand. Seeds (or beans) are extracted from the pod and fermented, dried, and roasted into what we recognize as cocoa beans. The shells of the bean are then separated from the meat, or cocoa nibs. The nibs are ground into a liquid called chocolate liquor, and separated from the fatty portion, or cocoa butter. The liquor is further refined to produce the cocoa solids and chocolate that we eat. After removing the nibs, the cocoa bean is ground into cocoa powder that is used in baking or beverages.

Dark chocolate contains 50-90% cocoa solids, cocoa butter, and sugar, whereas milk chocolate contains anywhere from 10-50% cocoa solids, cocoa butter, milk in some form, and sugar. Though dark chocolate should not contain milk, there may be traces of milk from cross-contamination during processing, as the same machinery is often used to produce milk and dark chocolate. Lower quality chocolates may also add butter fat, vegetable oils, or artificial colors or flavors. White chocolate does not contain any cocoa solids and is made simply of cocoa butter, sugar, and milk.

Source Of

Dark Chocolate and Health

Cocoa is rich in plant chemicals called flavanols that may help to protect the heart. Dark chocolate contains up to 2-3 times more flavanol-rich cocoa solids than milk chocolate. Flavanols have been shown to support the production of nitric oxide (NO) in the endolethium (the inner cell lining of blood vessels) that helps to relax the blood vessels and improve blood flow, thereby lowering blood pressure. [1,2] Flavanols in chocolate can increase insulin sensitivity in short term studies; in the long run this could reduce risk of diabetes. [3,4]

Observational studies support the benefits of cocoa flavanols. The link between blood pressure and high cocoa intake was described in a study of the Kuna Indians, an isolated tribe who live on the Caribbean Coast of Panama. [5] Hypertension was extremely uncommon in this group, even among older ages, and even with a dietary salt intake that is greater than most Western populations. When the Kuna migrated to urban environments and changed their diets, their rates of high blood pressure increased. Notably, their traditional intake of cocoa as a beverage was very high, at more than five cups daily of either home-grown or Colombian cocoa powder rich in flavanols. The urinary levels of flavanols in the island-dwelling Kuna were significantly higher and their rates of death from heart disease, cancer, and diabetes significantly lower than their counterparts living in urban centers.

Other observational studies suggest a link between high cocoa or chocolate intake of 6 grams daily (1-2 small squares) and a reduced risk of heart disease and mortality, possibly in part by reducing blood pressure and inflammation. [6,7]

Dark chocolate is high in calories (150-170 calories per ounce) and can contribute to weight gain if eaten in excess. However, chocolate, like nuts can induce satiety, so the longer term implications for weight control are not clear.  It also contains a moderate amount of saturated fat, which can negatively affect blood lipid levels, though its heart-protective effects from flavanols appear to outweigh the risk. Choosing dark chocolate and eating modest quantities may offer the greatest health benefits.

Purchase and Storage

1. Choose 70% dark chocolate or higher to obtain the most flavanols. Though keep in mind that the higher the percentage of cocoa solids, the greater the bitter flavor.
2. Store in a cool dry area (65-70 F) in a tightly sealed container. Do not refrigerate, which can promote the chocolate to “bloom,” a whitish coating caused by sugar rising to the surface due to excess moisture. Bloom does not affect flavor but does not look appealing.
3. If stored properly, dark chocolate will last up to two years.

Serve

• To melt: Dark chocolate should be heated gradually to prevent scorching. This may be done on a stove top on low heat or in a microwave oven on 50% power. Break chocolate into smaller pieces and place in pan or microwave to heat. Stir continually (or after each minute) to ensure even heating. Drizzle 1-2 tablespoons of melted dark chocolate over oatmeal, yogurt, or fresh fruit for an easy healthful snack.
• Serve a few squares of dark chocolate or chocolate curls with fresh fruit and nuts for an easy elegant dessert.
• Blend 1-2 tablespoons of unprocessed cocoa with one large frozen banana for a dairy-free version of chocolate ice cream.
• Because the bitter flavor increases with a higher percentage of cocoa solids, try taking a small piece and allowing it to melt slowly in your mouth. This technique may offer a different, more pleasurable experience than quickly chewing and swallowing the chocolate.

Did You Know?

• Cocoa is sometimes treated with alkali, or Dutch-processed, to improve the flavor and appearance. However this causes a significant loss of flavanols. Natural cocoa, found in the baking aisle, retains the most flavanols. [8]
• The higher percentage of cocoa solids, the higher the caffeine content. Two ounces of 70% dark chocolate contains about 50-60 mg caffeine. In comparison, an 8-ounce cup of coffee contains 100-200 milligrams of caffeine.
• If your chocolate has developed bloom, no need to throw it out! You can remove the bloom by melting the chocolate, stirring it well, and then allowing it to slowly cool back into a solid.
• Chocolate is derived from an intensive process of farming, harvesting, and transport, often employing less expensive labor or child labor overseas. “Fair-Trade” labeled chocolate certifies that the chocolate has been manufactured at a fair wage and with the exclusion of child labor.

Related

References

1. Fisher ND, Hughes M, Gerhard-Herman M, Hollenberg NK. Flavanol-rich cocoa induces nitric-oxide-dependent vasodilation in healthy humans. J Hypertens. 2003;21:2281-6.
2. Engler MB, Engler MM, Chen CY, et al. Flavonoid-rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults. J Am Coll Nutr. 2004;23:197-204.
3. Grassi D, Desideri G, Mai F, et al. Cocoa, glucose tolerance, and insulin signaling: cardiometabolic protection. J Agric Food Chem. 2015;63:9919-26.
4. Hooper L, Kay C, Abdelhamid A, et al. Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. Am J Clin Nutr. 2012;95:740-51.
5. Hollenberg NK, Fisher ND, McCullough ML. Flavanols, the Kuna, cocoa consumption, and nitric oxide. J Am Soc Hypertens. 2009;3:105-12.
6. Buijsse B, Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Arch Intern Med. 2006;166:411-7.
7. Buijsse B, Weikert C, Drogan D, Bergmann M, Boeing H. Chocolate consumption in relation to blood pressure and risk of cardiovascular disease in German adults. Eur Heart J. 2010;31:1616-23.
8. Miller KB, Hurst WJ, Payne MJ, et al. Impact of alkalization on the antioxidant and flavanol content of commercial cocoa powders. J Agric Food Chem. 2008;56:8527-33.

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Dark Chocolates: 7 Surprising Health Benefits

Dark chocolates are beneficial for your heart and overall health

Highlights

• Dark chocolates are made from the seeds of cocoa tree
• Dark chocolates are beneficial for a number of aspects of heart disease
• Dark chocolates may even improve brain function

Chocolates are love! Be it in your happy times or when you are feeling blue, the excellent mix of milk, sugar and cocoa is good enough to soothe you in every mood. For any person on a weight loss or fitness spree, milk chocolates are sinfully delicious. When we say sinfully delicious, we refer to its creamy and oh-so-soothing flavor which is satisfying for the taste buds but not that healthy. But here we shall introduce you to the healthier cousin of milk chocolates; the dark chocolates. This variety of chocolate comes under the superfoods category. This is because of its high antioxidant content and the fact that it is extremely low in terms of sugar. Remember; darker the chocolate; the less sugar it will contain.

Dark chocolates are made from the seeds of cocoa tree which is one of the best sources of antioxidants in the world. As per studies, dark chocolates are beneficial for your heart and overall health.

Also read: Dark Chocolate Leads Your Way To A Healthy Heart

 Dark chocolate: They are good for heart
 

But is there a good time to relish a delicious and healthy treat? Of course not! You can enjoy dark chocolates as often as you want. However, for a person who wishes to lose weight with these chocolates, dark chocolates should be eaten on an empty stomach or 30 minutes after a solid-food meal. They can also be eaten as a snack between lunch and dinner. One or maximum two blocks of dark chocolate should be sufficient at a time. But you must be careful of the quality of chocolates you choose for yourself. Go for organic dark chocolate, this variety contains 70% or more of cocoa content.

So now that you know all about these chocolates, take a look at the many health benefits it has to offer.

1. Nutrition

If you go for the variety which is high in cocoa content, you are opting for something which is very nutritious. A 100 gram bar of dark chocolate gives you 70-85% cocoa, 11 gram fiber, iron, magnesium, copper, phosphorus, zinc and manganese. It gives you monounsaturated, polyunsaturates and saturated variety of fats. However, it also contains calories, caffeine and some amount of sugar so it should be consumed in limited quantities.

 Dark chocolate: They are rich in antioxidants
 

2. It is a powerful source of antioxidants

Dark chocolate is made from cocoa seeds which are one of the best sources of antioxidants in the world. Opt for the organic variety of dark chocolate or any variety which contains more than 70% cocoa content. These chocolates are loaded with biologically active organic compounds like catechins, flavanols, and polyphenols.

3. Improving blood circulation and lowering blood pressure

Flavanols, one of the antioxidants in dark chocolates, stimulates the endothelium, the lining of the arteries, to produce Nitric Oxide. This gas relieves the arteries and lowers blood pressure within them. However, it is worth noting that this has a very minor but statistically significant impact on blood pressure.

 Dark chocolate: They improve blood pressure
Photo Credit: iStock

4. Raises good cholesterol levels

Dark chocolates are beneficial for a number of aspects of heart disease. They are known to lower oxidative stress of bad cholesterol levels and boost the good cholesterol levels in the body. Oxidized bad cholesterol levels are capable of damaging your arteries, thereby increasing the risk of heart diseases.

5. Controls insulin resistance

The properties of cocoa in dark chocolate can be beneficial for diabetics. It has the ability to increase the body’s sensitivity to insulin which helps in lowering blood sugar levels. This way, it reduces the risk of developing type 2 diabetes. If you already are diabetic, eating dark chocolate in moderation can help with better management of type 2 diabetes.

 Dark chocolate: They check insulin resistance
 

6. Protects the skin against the sun

Bioactive compounds of dark chocolate can protect your skin from sun damage. It can improve blood circulation to the skin and increase its density and hydration. So if you are planning to hit a sunny place for your next vacation, start filling up on dark chocolates a few weeks in advance.

 Dark chocolate: They protect the skin from sun damage
 

7. It may improve brain function

Dark chocolates may even improve brain function. In the elderly, these chocolates are known to prevent mental impairment. They also contain stimulants like caffeine which can improve brain function in the short term.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information. 

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6 Reasons To Eat Dark Chocolate Everyday

When you think of the ultimate comfort food, nothing sounds more soothing than chocolate. Whether it’s a chocolate cake, candy bar, or even a cocoa smoothie, the delicious dessert is sure to bring a smile to almost anyone’s face.

Although we often associate the food with unhealthy and sugar-filled treats, the cocoa bean itself is actually an antioxidant-filled seed that has a bitter flavor. Native to the Americas, cocoa has been used for centuries, and it not only tastes good, but is filled with a wide array of health benefits.

Consuming chocolate in the form of a fat and sugar-laden dessert isn’t exactly the best way to get your intake of cocoa, but if you stick to 70 percent dark chocolate or higher, there’s no reason why you can’t enjoy chocolate daily. Next time you want an excuse to pick up that chocolate bar, consider these six reasons why you should be eating chocolate every day.

1. It’s High In Antioxidants

Chocolate is loaded with antioxidants, including polyphenols, flavanols, catechins, and studies have  found that it even tested higher in antioxidants than other fruits such as blueberries, cranberries, and pomegranates.

However, studies do show that milk can block the absorption of these antioxdiants, so it’s definitely best to stick to the dairy-free, dark variety if you want to get your share of cancer-fighting nutrients.

Photo by Chocolate Reviews

2. It Can Lower Your Cholesterol

Researchers have found that dark chocolate consumption can lower blood sugar as well as cholesterol levels. The antioxidants in the dark chocolate are what’s responsible for lowering your LDL, or your “bad cholesterol” levels, as well as for regulating the body’s use of insulin.

3. It Fights UV Rays

Because cocoa is so rich in flavonoids, it can offer your skin significant protection from the sun’s UV rays. For this benefit, it’s best to get pure cacao, as cocoa that has been significantly heated doesn’t show this effect.

4. It May Lower Your Risk Of Heart Disease

Since chocolate can help lower cholesterol, it as a result can also help lower your risk of cardiovascular disease.

Studies have found that eating just one or two servings of dark chocolate a week can lower your risk of heart disease by almost a third. One square of chocolate a day can also reduce your risk of stroke, making it a no brainer to indulge in the treat.

5. It Boosts Your Mood

It may not just be in your head that the piece of chocolate you just ate made you feel a lot better. Studies have found that the polyphenols in cocoa can help boost your mood, helping to fight off depression and anxiety.

Eating chocolate helps naturally raise your serotonin levels, the feel-good neurotransmitter responsible for your good mood.

Photo by mealmakeovermoms

6. It Improves Your Brain Function

In addition to all the disease-preventing benefits of chocolate, the superfood can also help boost your brain power, including better cognition and improved short-term and long-term memory.

Is It OK To Eat Chocolate Every Day? • A Sweet Pea Chef

Great news for all you chocolate lovers out there! It’s true, adding chocolate to your daily diet can be a good thing. This post will explain the benefits of chocolate and how eating it can improve your health!

Just about everyone on the planet loves chocolate. Who can resist that rich, bold flavor? Melt in your mouth goodness comes to mind when I think of chocolate. 

Eating it, baking with it – it’s all good! I’m thinking molten, creamy, luscious, delicious… need I say more?

I think you’ve guessed it. I’m one of those chocolate lovers!

But enough of the taste of this decadent treat. How about the benefits of chocolate? 

It’s been proven that there are several reasons to indulge in this treat. But there are a few things to keep in mind. Cocoa is top-notch for healthy benefits. And, dark chocolate contains less sugar and fat than the milk chocolate variety. 

Remember this, too. The darker the chocolate, the more healthy flavonoids it contains. But, I’ll explain all that as we go. Read on!

WHAT IS CHOCOLATE?

Chocolate starts as a cacao pod. Within the pod are seeds, also called beans, that are extracted and then fermented, dried, and roasted into the cacao bean. The shells are removed, and the remaining cocoa nibs are processed into the product that we adore: chocolate.

IS THERE CAFFEINE IN CHOCOLATE?

Yes, chocolate contains caffeine. And the higher the percentage of cocoa, the higher the caffeine content. A cup of coffee has between 70-130 mg of caffeine, while just over 3 ounces of dark chocolate has 43 mg of caffeine. The darker the chocolate, the more caffeine it contains.

IS IT OKAY TO EAT CHOCOLATE EVERY DAY?

You can eat dark chocolate every day, in moderation, of course. But it’s a no-go for white and milk chocolate. White chocolate doesn’t even have cocoa solids in it – it’s made from cocoa butter, milk, and sugar. And milk chocolate isn’t as nutritional as dark chocolate, either. There is more fat. And lots of sugar, too. 

Dark chocolate has flavonoids, the plant chemicals that offer all of the good stuff. Studies show that the antioxidants found in the dark chocolate work to provide benefits that result from a daily dose of a square or two. In fact, studies show that chocolate is rich in flavonoids, right alongside veggies like broccoli and spinach, and fruits like blueberries and cranberries, which also contain flavonol. 

There is really only one noted possible side effect of eating dark chocolate daily. Consumption may lead to heartburn because the theobromine found in the chocolate relaxes the esophageal sphincter muscle, resulting in stomach acids potentially moving up the esophagus. 

IS 70% CHOCOLATE GOOD FOR YOU?

Yes, 70% cacao is good for you. But 85-90% is even better! The darker the chocolate, the more it is thought to benefit, and that’s because of the flavonoids. 

Especially if you aren’t a fan of super dark chocolate, sticking to 70% is a perfectly good option.

WHAT FORM OF CHOCOLATE IS THE BEST?

The benefits of chocolate are highly impacted by the catechins and epicatechins contained within it. I’ve listed the chocolate that benefits the most to the least:

• Cocoa powder (best form of chocolate)
• Baking chocolate
• Dark chocolate
• Semi-sweet chocolate chips
• Milk chocolate
• Chocolate syrup (worst form of chocolate)

To get more benefits from chocolate, for example, bake with unsweetened cacao nibs instead of chocolate chips. As well, use raw cacao powder over unsweetened cocoa powder.

HOW TO BUY AND STORE CHOCOLATE

When you are buying dark chocolate, look for a percentage of 70% or higher. The higher the percentage, the more flavonoids are present. However, the higher the percentage, the more bitter the chocolate will taste. 

If you store your chocolate correctly, it can last for up to two years. Chocolate should be stored in an airtight container in a cool, dry place. Don’t refrigerate your chocolate. Doing so can cause it to “bloom.” This is when the chocolate surface looks white. This is the sugar rising to the surface because of excess moisture. The flavor is the same, but it doesn’t look that appetizing.

How to remove the bloom? Melt the chocolate, remembering to stir, and then let the chocolate solidify again.

11 BENEFITS OF CHOCOLATE

1. CHOCOLATE MAY REDUCE THE RISK OF HEART DISEASE AND STROKE

The risk of heart disease has been reduced in study participants who consumed dark chocolate. The prevention of calcified plaque in the arteries is thought to be the benefit. Cocoa may prove even more beneficial, and the eating of cocoa-containing foods was emphasized over dark chocolate. So, if you aren’t a fan of dark chocolate, try foods with flavanols, such as apples and green tea.

2. CHOCOLATE MAY LOWER BLOOD PRESSURE

It’s been suggested that enjoying rich dark chocolate is linked to lower blood pressure. It’s the effect of cocoa polyphenols that were determined to initiate changes in the levels. The study involved low doses of cocoa – participants received less than an ounce per day and still had positive results.

3. CHOCOLATE CAN HELP IMPROVE YOUR MOOD

Chocolate has valeric acid, which acts as a stress reducer. Along with that, chocolate promotes the production of serotonin, which is a neurotransmitter known to have calming effects.

4. CHOCOLATE IS HIGH IN ANTIOXIDANTS

The maximum-level flavonoids in chocolate are what have the antioxidant powers. So much so, that they are more effective than the flavonoids in tea and wine. Note, it’s the dark chocolate that has the antioxidant power over milk chocolate. 

5. CHOCOLATE IS FULL OF NUTRIENTS

Chocolate is full of nutrients, but again, the darker the chocolate, the healthier it is. Take a look at some of the nutrients:

• Copper
• Zinc
• Magnesium
• Iron
• Phosphorous

6. CHOCOLATE CAN PROTECT THE SKIN FROM THE SUN

Want to protect your skin against the ravages of the sun? Of course, wearing sunscreen is the best way to protect your skin. But there is some evidence that dark chocolate offers protection against the UV rays of the sun.

7. CHOCOLATE ENHANCES BRAIN FUNCTION

Studies have been conducted that point to the fact that the cocoa polyphenols in dark chocolate may alter brain activation patterns. Evidence points to increased blood flow to the brain. And as well, cocoa flavonoids may produce antioxidant effects that can protect the brain.

8. CHOCOLATE HAS ANTI-INFLAMMATORY EFFECTS

We all know that diet plays a big part in illnesses like cardiovascular disease. Interestingly, flavonoids (especially the epicatechin found in cocoa) have anti-inflammatory properties that work against chronic inflammation leading to illnesses like cardiovascular disease.

9. CHOCOLATE CAN BOOST ATHLETIC PERFORMANCE

A study determined that the consumption of dark chocolate by participants enhanced their athletic performance. That’s because the flavanols (compounds of flavonoids) increase nitric oxide, which, in turn, reduces oxygen cost when exercising.

10. CHOCOLATE MAY REDUCE THE RISK OF DIABETES

The anti-inflammatory effects of cocoa are believed to have a positive benefit when it comes to diabetes. Cocoa may influence insulin levels and resistance. It’s the epicatechin that can boost insulin levels and control blood sugar.

11. CHOCOLATE CAN HELP WITH WEIGHT LOSS

This is a tricky one – you’ve got to look at the concept. Chocolate (dark chocolate with a high cocoa content) has fiber that keeps you full and gives you a feeling of satiety. However, even though the chocolate is dark, and therefore healthier than, say, milk chocolate, you cannot go overboard. If you do, you defeat the purpose. And you cannot eat milk chocolate and expect the same effects.

MORE HEALTHY FOODS WITH ADDED NUTRITIONAL BENEFITS

Eating clean and living a healthy lifestyle is all about the food you eat and the way you take care of your body. No doubt, you’ll now want to make something healthy that has chocolate! I’ve added a few recipes here. After that, enjoy your creation and read these posts, too, to get more info on healthy foods.

This post contains affiliate links for products I use regularly and highly recommend.

90,000 “Eat dark chocolate!” – Look At Me

Daily consumption of a small portion of dark chocolate can protect the skin from the negative effects of sunlight and thus slow down the aging process. British scientists concluded that this is due to the high content of flavonols in cocoa beans. Antioxidants protect skin cells from free radicals that damage them.

However, as the researchers warn, we are talking about dark chocolate, in the case of consuming milk chocolate, this effect does not occur.At the same time, scientists have found that most chocolate products sold in the UK have significantly reduced flavonols due to industrial processing.

A group of scientists conducted an experiment for a private dermatology clinic “European Dermatology London”, reports The Telegraph. Observations were carried out on 30 healthy adults, including 22 women. The average age of the subjects was 42 years.

For three months, half of the volunteers ate 20 grams of dark chocolate high in flavonols every day.The rest of the subjects ate regular chocolate. After that, the skin of the participants in the experiment was tested for exposure to ultraviolet radiation. The skin of those who ate chocolate high in flavonols was better protected from exposure to sunlight.

Note that researchers have previously found that eating dark chocolate can improve blood flow, reduce the risk of blood clots, and even protect against bowel cancer.

This year, Swedish scientists found that people who suffer from heart disease can reduce their risk of dying from a heart attack by 70% by consuming dark chocolate at least twice a week.

Let us recall that the beneficial properties of dark chocolate have been known for a long time. In particular, it has been shown to protect against stress, chronic fatigue syndrome and improve mood. Danish doctors also came to the conclusion last year that bitter chocolate can help you lose weight, as it creates a feeling of fullness for a long time and allows you to eat less.

Also, according to research by British scientists two years ago, chocolate stimulates the heart and brain more than kissing.Under the “high” from the use of chocolate, the heartbeat doubles, and all parts of the brain experience prolonged and intense stimulation.

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Chocolate a day can be useful, according to a new study

A small amount of chocolate a day reduces the risk of heart disease and heart attacks, according to a new study.

Scientists from the University of Aberdeen in Scotland have studied the dietary habits of more than 20 thousand elderly and middle-aged people.

They found that, unlike those who don’t eat chocolate at all, people who eat a bar a day are 11% less likely to have heart disease and 23% less likely to have heart attacks.

However, according to scientists, this does not prove that chocolate has a positive effect on human health.

The findings of the study, published in the British medical journal Heart, are based on data from the European Advanced Study on Cancer and Nutrition (EPIC), which examined the long-term health effects of diet on 25,000 men and women in Norfolk.

Scientists at the University of Aberdeen also analyzed previously published evidence of a link between chocolate consumption and cardiovascular disease.

Nature of Risk

“This is a survey study, so we cannot establish a causal relationship,” Professor Pio Mint of the University of Aberdeen School of Medicine and Dentistry told Scotland Air Force.

According to him, it is still impossible to confidently declare the positive effect of chocolate on health.

“We studied the relationship between daily consumption of chocolate – up to a maximum of 100 grams per day – and a long-term reduction in the risk of heart attacks and cardiovascular disease. In the case of this study, 12 years,” said Professor Mint.

Approximately one in five study participants (20%) stated that they did not eat chocolate at all. Among others, the level of daily consumption was reduced to about 7 g per day, but some ate up to 100 g per day.

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Scientists warn that chocolate in any case entails weight gain, which increases the risk of heart disease

Among the study participants, most of the chocolate ate mostly young people with less than others, weight, lower waist-to-hip ratio, and lower blood pressure.In addition, they led an active lifestyle. All of this also lowers the risk of developing cardiovascular disease, scientists say.

Consuming more chocolate was also associated with a high-calorie diet with more fat and carbohydrates and less protein and alcohol.

Calculations carried out by researchers indicate that, compared with those who do not eat chocolate at all, those with a sweet tooth are 11% less likely to have heart disease and 25% less risk of associated fatal ailments.

Also, chocolate consumption was associated with a 9% lower risk of hospitalization or death due to coronary heart disease, after adjusting for other dietary factors.

In addition, high chocolate consumption was associated with a 23% reduction in the risk of stroke, even after adjusting for other possible risk factors.

The authors of the scientific work note that while dark chocolate is considered more healthy than milk, the study participants ate more of the latter.

“Protective effect”

According to Professor Mint, chocolate contains a large amount of fat and carbohydrates, so it is important to burn the calories afterwards.

“The group of participants that showed improvement consumed between 16 and 100 grams of chocolate per day. Most of them most likely ate about 100 grams per week, rather than every day, but as a result, we see a group level, so we do not we can say that 100 g of chocolate a day will do you good, “the scientist noted.

Cardiovascular medicine specialist and cardiologist at the University of Sheffield, Dr. Tim Chico says: “This study supports the thesis that people who consume chocolate have a lower risk of cardiovascular disease, but such studies do not claim that chocolate is the cause of this protective effect. ”

Other studies also found that chocolate lowers blood pressure, which in turn reduces the risk of heart disease, he said.

“These studies suggest that eating chocolate has some health benefits. However, it is also clear that chocolate leads to weight gain, which is clearly detrimental to heart health,” said Mr Chico.

“The main takeaway from the study is that if you are at a healthy weight, moderate consumption of chocolate does not significantly increase your risk of heart disease and may even be beneficial. I would not advise my patients to increase their chocolate intake. because of this research, especially if they are overweight, “he added.

The dietitian told what would happen if there was bitter chocolate every day

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The dietitian told what would happen if there was bitter chocolate every day

Dietitian told what would happen if you eat dark chocolate every day – RIA Novosti Sport, 11/19/2021

The nutritionist told what would happen if you eat dark chocolate every day

Dietitian Yana Grishina told RIA Novosti why it is advisable to include dark chocolate in the daily diet …RIA Novosti Sport, 19.11.2021

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MOSCOW, Nov 19 – RIA Novosti. Nutritionist Yana Grishina told RIA Novosti why it is advisable to include dark chocolate in the daily diet.She noted that dark chocolate is considered one that contains at least 55 percent of natural cocoa, while milk contains only 25-35 percent. The nutritionist added that about 20 grams of dark chocolate can be eaten a day. “However, you should not eat chocolate on it. an empty stomach and use it as a snack, “the specialist concluded.

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The nutritionist told what would happen if you eat dark chocolate every day

90,000 10 reasons why you should eat dark chocolate every day | Health in food

Eating dark chocolate is especially good for you – it has amazing health benefits, including everything from cancer prevention to improving vision.
Most of these benefits come exclusively from cocoa, meaning the darker the chocolate, the healthier it is.
The dark chocolate label indicates the percentage of cocoa used in its production – the higher the percentage, the darker the chocolate.
Eating a few slices of dark chocolate in the middle of a long day can make a big difference. The beneficial compounds in dark chocolate will improve many aspects of your mental and physical health.

Here are 20 reasons why you should eat chocolate every day.

1.Chocolate improves mood

Not only because chocolate tastes good. Research shows that eating dark chocolate does help chemically improve your mood. Dark chocolate contains compounds that stimulate endorphins, the same compounds that are released after training or laughing.

2. Chocolate helps prevent cancer

Dark chocolate, like wine, fruit and coffee, contains powerful antioxidants. These molecules fight free radicals, reducing the risk of cancer.Of course, chocolate isn’t the only food that can help reduce your risk. But it is definitely one of the tastiest. Just make sure you snack on dark chocolate: the higher the cocoa percentage, the better the cancer benefit.

3. Chocolate Reduces Your Risk of Diabetes

This dessert can actually help prevent diabetes, unlike some sugary options that may increase your risk. According to a study, people who eat dark chocolate at least once a week had a lower prevalence of diabetes.

4. Chocolate gives you energy

Chocolate is one of the many foods that contain caffeine. For this reason, you should not indulge in it before bed; but a piece of chocolate in the middle of the day will energize you.

5. Chocolate improves eyesight

You can eat carrots or other vegetables to preserve your eyesight. But chocolate will work too! According to research, the antioxidants in rich dark chocolate can literally improve your vision.

6.Chocolate is good for the heart

The antioxidants in dark chocolate can prevent hardening of the arteries, which can lower your chances of heart disease. Pamper yourself and buy a treat – your heart will thank you!

7. Chocolate Lowers Cholesterol

Dark chocolate is one of the few “rich” foods that is actually good for your cholesterol levels. It contains cocoa butter, which provides the body with healthy amounts of saturated fat.These compounds lower bad cholesterol and raise good cholesterol in the body, improving overall intake over time.

8. Chocolate is good for the brain

Eating chocolate is a smart idea because it can make you smarter. According to research, the flavonoids in cocoa help prevent cognitive decline. Dark chocolate also contains healthy fats that help improve brain function.

9. Chocolate contains protein and fiber

Both protein and fiber help you feel full and satisfied.Luckily for food lovers, dark chocolate has both. This is why consuming dark chocolate will be more beneficial than consuming any other sweet treat.

10. Chocolate Superfood

“Superfood” may sound like a meaningless buzzword, but superfoods are called superfoods because they are packed with so many nutrients. Dark chocolate is no exception – it contains fiber, iron, magnesium, copper, manganese and more.It is also loaded with antioxidants.

Conclusion: eat dark chocolate for health!

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Dark chocolate. Anti-diet. Eat more to weigh less

Dark chocolate

Why are we losing weight

Do not rub your eyes – it didn’t seem to you. And there is no mistake here either – chocolate really helps to lose weight.Moreover, it begins to act right now, without waiting for you to take even a piece in your mouth. How so? If you go on a diet and know in advance that it “allows” you to regularly feast on delicious things like chocolate, your chances of resisting temptations and staying on the slippery slope of weight loss are greatly increased.

However, the power of dark chocolate is not only in your head; that is why it, unlike many other goodies, made it to our list of superfoods for weight loss.There is less sugar in such chocolate than in milk, and the taste literally blows away the taste buds. You experience joy and satisfaction from even a tiny piece. (And that’s a good thing – after all, it also has a lot of calories.) In addition, dark chocolate (with 70% cocoa) contains 3 g of dietary fiber per 28 g serving (milk chocolate is only 1 g).

The fiber and fat in chocolate makes you feel full, suppresses appetite and dulls sudden bouts of hunger. Although this delicacy is relatively high in saturated fat, it comes to us in the form of stearic acid, some of which the body converts into the friendlier oleic acid (which is already monounsaturated fat).(By the way, stearic acid does not raise cholesterol levels.)

Our hero – the king of sweets – also contributes to the flattening of the abdomen. Dark chocolate is full of antioxidants, so it can increase insulin sensitivity, which, in turn, helps protect against metabolic syndrome, which is very dangerous for the abdomen. In overly anxious people, dark chocolate (if eaten every day) appears to lower levels of the stress hormone cortisol. Increased cortisol levels, and chronic stress in general, are associated with a larger waistline.But even if you do not suffer from particular anxiety and do not experience constant stress, dark chocolate will help you to improve your mood; it stimulates the production of neurochemicals in the brain that provide a sense of happiness and peace. Maybe this is exactly what you are missing in order to give up excess food in any outburst of emotions, and instead go to the gym or for a walk – or, at least, stay within the chosen diet.

? Advice for slimness. Limit your intake of dark chocolate to about 30 grams per day.Check the labels to find out how much of a tile this portion will be; it depends on the thickness and size of the tiles. Although dark chocolate is a superfood for weight loss, the calorie content (about 170 kcal per 30 g) makes it dangerous; it is worth crossing the line, and all the benefits from it will come to naught, and instead of losing weight, you will get extra pounds.

Startling Evidence

• After eating a 100-gram bar of dark chocolate, subjects felt fuller and dreamed less of sweet, salty and fatty foods than after eating the same amount of milk chocolate, researchers from the University of Copenhagen, Denmark, report.In addition, they ate 15% less food 2.5 hours after the snack than they did after eating the milk chocolate.

? Advice for slimness. Do not try to suppress your dreams of something delicious! Better to dream a little and imagine the taste and texture of your favorite treat before enjoying it in reality. It may help you to get satiated with one serving.

• Women who had not received chocolate for a week thought about it more intensely and more often, and when they did have access to it, they ate about twice as much as those who were allowed to eat chocolate all that time, according to a study at the University of Toronto.

• According to article Nutrition Research, those who eat a little chocolate every day weigh less. They have a thinner waist and a lower risk of metabolic syndrome than those who do not eat this treat

There are four other reasons for dark chocolate

1. This is a real gift for the heart. Antioxidant-rich dark chocolate appears to reduce inflammation, which can lead to hardening of the artery walls. In addition, regular consumption of it in small amounts increases blood flow to the heart, makes platelets less sticky and thus prevents blood clots, lowers total and LDL cholesterol, and reduces the risk of hypertension.

2. It destroys cancer cells. Dark chocolate is a potent phytonutrient that can fight fast-growing cancers such as colon and rectal cancers. Together with other enzymes in your body, it causes the death of cancer cells without affecting normal ones.

3. Great benefits for the brain. Research shows that antioxidants in dark chocolate can protect brain function as we age – but may have immediate benefits.Flavonols in dark chocolate trigger the body’s production of nitric oxide, which increases blood flow, vision and some cognitive functions; this is indicated by research results from the University of Reading, England.

4. Leather will also be happy with a gift. Cocoa antioxidants – flavonols and polyphenols – can help protect you from sunburn, reports Journal of Nutrition . In addition, flavonols help increase blood flow for better hydration and oxygen flow.

Choose the best chocolate

Lost among the variety of chocolate bars and unable to choose? Follow our advice:

• Choose the darker one. Our advice is 70% cocoa content. The higher the percentage of cocoa, the more beneficial the chocolate is for the body. There are varieties of chocolate with a higher cocoa content – up to 87% – but these bars have a drawback: they are slightly bitter. In ordinary dark chocolate, cocoa is 50–55%, so 70% can, perhaps, be considered the golden mean.

DO YOU WANT MORE SCHOOL FROM TODAY?

Sprinkle and water on everything – pretzels or wholemeal crackers, apples, or other fruits. Just put the chocolate in the microwave for a few seconds and you can sprinkle it.

DO NOT LIKE DARK CHOCOLATE?

Accustom your taste buds to 70% chocolate gradually – start with regular dark, then go to 60%, etc.

• Choose the perfect combination.Dark chocolate with caramel or toffee is delicious, but when making such treats, manufacturers add sugar and reduce the cocoa content. So if you want to dilute the flavor of dark chocolate, get a flavored bar (mint or ginger chocolate is good, for example) or eat chocolate with fresh fruit or nuts (get a fiber bonus as well).

• Be persistent. Instead of the standard 100 gram bars, look for small-packaged dark chocolate; it will help you control yourself.If you do not find small tiles, divide the large tile into portions of about 30 g in advance and take them strictly one at a time.

• Enjoy the taste. Take your time, bite off a little; let each bite melt on your tongue and fully give you its taste and aroma. This will help you feel full faster and resist the temptation to eat another bite.

Not only tiles

Dark chocolate is a delicacy in itself, but it can be enjoyed differently – as part of other dishes.

Smoothie. Chop 30 g dark chocolate (whole cocoa beans can be used), mix with fruit and skim milk or yogurt.

Give up fakes . Instead of pouring sugar chocolate sauce over frozen yogurt, use real chocolate! Sprinkle chocolate chips on the treat, or drizzle with melted chocolate.

Make homemade cake . Place two teaspoons of chocolate chips and a marshmallow on a half of a whole grain cracker.Preheat in the microwave to melt the chocolate.

Prepare mixes . With 30 grams of dark chocolate shavings and a tablespoon each of raisins and nuts, you have a mixture that is a great snack on the run.

Toast . Spread a tablespoon of melted chocolate shavings on a slice of whole grain toast; put two cut strawberries on top.

Drink . Mix 30 g of melted dark chocolate and 170 g of reheated skim milk.

Nutritional value of dark chocolate in figures

30 g of dark chocolate with a cocoa content of 70 to 85% accounts for

170 kcal

19% of the daily value of reinforcing iron

3 g of dietary fiber

This text is an introductory fragment.

Continuation for liters

90,000 Why chocolate cheers up (and why it doesn’t work on some)

An international team of scientists recently set out to find out whether chocolate really influences mood.They checked the questionnaires of 13,000 people and found that dark chocolate lovers had a 70% lower risk of developing symptoms of depression than those who did not eat it. For other varieties of delicacies, scientists have not found such a connection. Of course, this is only about statistical dependence, so it cannot be said that chocolate can replace antidepressants. But it is possible that it can really affect the mood. Let’s try to figure out exactly how.

Chocolate contains many substances that, in principle, can affect human health, including the flavonoids catechin and epicatechin.They neutralize reactive oxygen species that damage DNA and proteins. Studies have repeatedly shown that catechin and epicatechin are good for the heart and blood vessels, have a beneficial effect on the immune system , increase brain activity and improve mood (at least in rats).

But it’s not that simple. First, the content of flavonoids in different cocoa varieties varies greatly . For example, beans from Jamaica, compared to fruits from Costa Rica, had six times less epicatechin.In addition, the amount of these substances can be reduced due to fermentation and roasting. To buy chocolate rich in flavonoids, you need to be well versed in manufacturers, raw materials and technologies. Ordinary consumers are unlikely to delve into this.

The benefits of chocolate for the brain and blood vessels are also ambiguous. Scientists who have conducted studies on the effect of cocoa on the cardiovascular system note that the changes are rather minor and short-lived. And nothing is known about the long-term effects of consuming cocoa and the products made from it.

In addition, many studies on the beneficial effects of chocolate on the heart and brain are sponsored by the manufacturers of this product – Nestle, Mars, Cadbury. It may sound strange, but most of them show that chocolate is good for you. For example, out of 100 studies sponsored by Mars, 98 have shown positive effects. Independent researchers criticize the methodology of such studies.

Cocoa beans also contain other substances that, in principle, can affect the emotional state of a person – the amino acids tryptophan and tyrosine.The neurotransmitters serotonin and dopamine are produced from them. Raising serotonin levels in the brain improves mood. And dopamine creates a sense of anticipation of pleasure and encourages people to do something potentially enjoyable. Both serotonin and dopamine are involved in the brain’s reward system.

But in order to participate in the production of serotonin and dopamine, the amino acids from chocolate must get into the brain, and there is a problem with that. The brain and the rest of the central nervous system are protected by a special filter that traps much of what comes with the blood.Flavonoids overcome this barrier, but tryptophan and tyrosine from cocoa or chocolate do not. In one experiment, participants took several grams of tyrosine, but their mood did not improve. Therefore, chocolate cannot be considered a source of serotonin and dopamine.

But chocolate can indirectly affect mood. Scientists consider it a so-called mouth-watering food, the taste and aroma of which stimulates the production of endorphins in the brain. These substances are produced in response to stress and improve emotional well-being.But it’s worth noting that the synthesis of endorphins is not only associated with eating chocolate – they are released when a person eats sweets or other carbohydrate-rich foods, such as fried potatoes or pizza.

The nutritional value of the product does not play a big role, otherwise both milk and white chocolate would be equally popular, but this is not the case. It’s not even about psychoactive substances, because then it would not matter what is there – milk chocolate or unsweetened cocoa powder.

Studies have shown that the smell or type of chocolate alone can affect brain activity.The main attraction about chocolate is its taste and texture. The “correct” combination of fats and carbohydrates is also important. As scientists have found, people like fat-sweet foods more than those that are rich only in fats or carbohydrates.

In general, chocolate is just a delicacy, and not everyone likes it. Some people do not experience the delight of eating chocolate, and this, by the way, is reflected in their brain activity. It lifts the mood mainly due to its taste, smell and texture, rather than its constituent substances.So it is sometimes nice to pamper yourself, but you should not consider it a cure for a bad mood.

Ekaterina Rusakova

90,000 What happens to the body if you eat chocolate every day

https://rsport.ria.ru/20210513/shokolad-1732112265.html

What happens to the body if you eat chocolate every day

What happens to the body if Eat chocolate every dayMilk chocolate and … RIA Novosti Sport, 13.05.2021

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MOSCOW, May 13 – RIA Novosti, Daria Mikhailova.Everyone knows that the most useful chocolate is bitter, the content of cocoa beans in which is at least 70 percent. Milk chocolate and various flavored chocolate bars contain only a small proportion of cocoa, and most of them are processed oils and sugar. However, there is sugar in dark chocolate, although its amount is much less. Chocolate is a high-calorie product. All because of the high fat content, which can be considered an excellent energy fuel, and not a threat to the figure.In addition, dark chocolate contains vitamins E, K, some B vitamins, as well as a large amount of iron and copper. Magnesium, phosphorus, zinc and manganese are slightly behind them. Family doctor Natalia Gorn answered RIA Novosti’s question about the dangers and benefits of regular consumption of chocolate in the following way: “If you take a slice every day, it will be just fine.” She also noted that the main difference between milk and dark chocolate is the percentage of cocoa in them. It is the high concentration of cocoa beans that carries all those advantages from the use of the product: protection from free radicals, improvement of mood due to the production of endorphins, as well as saturation with useful minerals.But for people with diabetes or obesity, frequent consumption of chocolate should be avoided anyway, the expert concluded. Recent research has also shown that chocolate is useful for activating the brain. Cocoa beans contain valuable substances – flavonols, which protect the areas of the brain that are responsible for memory and attention, as well as the speed of thought. In addition, the improvement in cognitive ability can be caused by an improvement in the functioning of the cardiovascular system.Chocolate helps to thin the blood and increase vascular tone, which leads to an invigorating effect, similar to the effect of coffee. The benefits for the heart are also due to the fact that cocoa contains healthy monounsaturated fats, as well as stearic acid. Regular consumption of chocolate helps prevent cholesterol deposition and vascular ringing. What’s more, chocolate contains epicatechin. According to another study, this substance, found in dark chocolate, can increase a person’s physical stamina during exercise.So, if you’re training for a marathon or working on gaining muscle mass, regularly consuming one or two slices of dark chocolate can get you on track faster. The main thing is not to exceed this norm and choose chocolate with the maximum percentage of cocoa content.

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MOSCOW, May 13 – RIA Novosti, Daria Mikhailova. Everyone knows that the most healthy chocolate is bitter, with a cocoa content of at least 70 percent. Milk chocolate and various flavored chocolate bars contain only a small proportion of cocoa, and most of them are processed oils and sugar.However, sugar is also found in dark chocolate, although its amount is much less.

Chocolate is a high-calorie product. All because of the high fat content, which can be considered an excellent energy fuel, and not a threat to the figure. In addition, dark chocolate contains vitamins E, K, some B vitamins, as well as a large amount of iron and copper. Magnesium, phosphorus, zinc and manganese are slightly behind them.

Replacing coffee: five products that energizeFamily doctor Natalia Gorn answered RIA Novosti’s question about the dangers and benefits of regular consumption of chocolate: “If you take a slice and every day, it will be just fine.”She also noted that the main difference between milk and dark chocolate is the percentage of cocoa in them. It is the high concentration of cocoa beans that carries all those advantages from the use of the product: protection from free radicals, improvement of mood due to the production of endorphins, as well as saturation with useful minerals. But for people with diabetes or obesity, frequent consumption of chocolate should be avoided anyway, the expert concluded. Recent research has also shown that chocolate is useful for activating the brain.Cocoa beans contain valuable substances – flavonols, which protect the areas of the brain that are responsible for memory and attention, as well as the speed of thought. Brain Aging Retarding Products Named

In addition, improved cognitive performance may also be triggered by improved cardiovascular function. Chocolate helps to thin the blood and increase vascular tone, which leads to an invigorating effect, similar to the effect of coffee.

Benefits for the heart are also due to the fact that cocoa contains healthy monounsaturated fats, as well as stearic acid.