Health Benefits of Dark Chocolate

A Divinely Good Treat
Paula Owens, MS

With Valentine’s Day approaching, the idea of chocolate comes to mind. From the moment chocolate was discovered, it was considered valuable, divine, and decadent.

The first chocolate candies (as we know them today) were invented in the 1860s by Cadbury, who was also the first to market them in a heart-shaped box for Valentine’s Day that same decade.

Consuming as little as a square of dark chocolate per day provides numerous health benefits. Dark chocolate contains flavanols which are the main type of flavonoid found in cocoa and chocolate. Flavonoids act as antioxidants which help the body’s cells resist damage caused by free radicals that are formed by normal bodily processes such as breathing, and from environmental contaminants such as smog.

Decreased Risk of Hypertension

According to a study in the European Heart Journal, dark chocolate can help reduce the risk of hypertension and heart disease. Researcher Dr. Brian Buijsse of the German Institute of Human Nutrition in Nuthetal said, “Chocolate appears to have a pronounced effect on blood pressure, therefore chocolate consumption would lower the risk of strokes and heart attacks, with a stronger effect being seen for stroke. In the study, those who ate the most chocolate were at a 39 percent lower risk than those with the lowest chocolate intakes.”

Improves Insulin Sensitivity

“Flavanols appear to be the substances in cocoa that are responsible for improving the bioavailability of nitric oxide from the cells that line the inner wall of blood vessels,” explained Dr Buijsse. “Nitric oxide is a gas that, once released, causes the smooth muscle cells of the blood vessels to relax and widen; this may contribute to lower blood pressure and increased insulin sensitivity. Nitric oxide also improves platelet function, making the blood less sticky, and makes the vascular endothelium less attractive for white blood cells to attach and stick around.”

Lower LDL Cholesterol

“Basic science has demonstrated quite convincingly that dark chocolate particularly, with a cocoa content of at least 70 percent, reduces oxidative stress and improves vascular and platelet function.”

Reduced Stress and Increased Endorphins

Dark chocolate may actually reduce your stress levels. According to a study published in the Journal of Proteome Research, eating half an ounce of dark chocolate a day for two weeks reduced levels of stress hormones, cortisol, and catecholamines in people feeling highly stressed and also partially corrected other stress-related biochemical imbalances.

Other studies have shown that eating dark chocolate can stimulate the production of endorphins (the feel-good hormones) and the release of serotonin (a natural anti-depressant), which have both been linked with reducing stress levels. Another plus, because dark chocolate can increase serotonin levels in the brain, it may also increase serotonin production in the gut, boosting the immune system.

British scientists observed couples while they ate squares of dark chocolate and while they kissed passionately. Women’s heart rates rose 20 percent more and their bodies released four times the endorphins when they ate dark chocolate. No wonder women enjoy chocolate for Valentine’s Day!

Eating Dark Chocolate Relieves Stress and Releases Endorphins

Additionally, dark chocolate has a touch of caffeine that can provide a burst of energy and a mood boost in times of stress.

Before you rush to add dark chocolate to your diet, it doesn’t mean you should eat a pound of chocolate a day. Chocolate is still a high calorie food. Be aware that 100 grams of dark chocolate contains roughly 500 calories. If you overeat chocolate you can cause complications such as migraines, weight gain, digestive track problems (such as diarrhea), kidney stones, and heartburn.

Remember, the health benefits of chocolate apply to dark chocolate with a high cocoa content of at least 70 percent cocoa. The higher the cocoa content, the healthier it is. Milk chocolate, white chocolate, candy bars, and chocolate cake are not included as these varieties of chocolate do not contain the healthy flavonols. As with everything, practice moderation.

Sources 
^{1.   Journal of Proteome Research: Metabolic Effects of Dark Chocolate Consumption on Energy, Gut Microbiota and Stres Related Metabolism in Free-Living Subjucts
2.   Am J Clin Nutr. 2005;81:541-542, 611-614
3.   American Chemical Society.  New evidence that dark chocolate helps ease emotional stress.  ScienceDaily.  http://www.sciencedaily.com/releases/2009/11/091111123612.htm. Accessed Dec. 7, 2009.
4.    http://www.ajcn.org/content/81/3/611.abstract}