Statistics on food consumption in the USA indicate that Americans consume 2.8 billion pounds of chocolate annually, which averages over 11 pounds per person. Linking this to the consumption of dark chocolate and its health benefits, it appears to be advantageous for those who partake in it. Experts concur that dark chocolate can offer significant health benefits when consumed in moderation, potentially boosting overall health.
Nutritional Values:
A 100-gram bar of dark chocolate, containing 70-85% cocoa, provides:
- 98% of the Recommended Daily Intake (RDI) for manganese
- 11 grams of fiber
- 89% of the RDI for copper
- 67% of the RDI for iron
- Substantial amounts of potassium, zinc, phosphorus, and selenium
- 58% of the RDI for magnesium
This chocolate bar provides 600 calories, including a moderate amount of sugar. Therefore, it's important to check the serving sizes of any chocolate you consume and to eat it in moderation.
Rich in Antioxidants
Dark chocolate's high antioxidant levels help combat free radicals, which are unstable cells that contribute to aging and cancer. These waste substances are produced by the body in response to environmental factors. Factors that increase free radical production can be internal, like inflammation, or external, such as pollution, cigarette smoke, and UV exposure.
Researchers often test the antioxidant presence in foods by combining free radicals with a food sample. Observations reveal the effectiveness of the food's antioxidants in combating free radicals.
Raw, unprocessed cocoa beans have one of the highest antioxidant activity scores ever recorded. Dark chocolate is rich in polyphenols, catechins, flavanols, and other organic compounds that function as antioxidants.
It May Also Lower the Risk of Heart Disease.
High blood pressure is a significant risk factor for heart disease, making it crucial to find ways to reduce it. Experts suggest consuming dark chocolate because it possesses properties that aid in lowering blood pressure. The most effective results come from the flavanols in dark chocolate, which stimulate the arteries' lining to produce nitric oxide. This nitric oxide sends signals that relax the arteries, allowing increased blood flow and decreased blood pressure.
Numerous long-term observational studies have established a connection between the consumption of dark chocolate and a reduced risk of various heart diseases. Certain compounds in dark chocolate are known to guard against low-density lipoproteins (LDL or "bad" cholesterol), preventing cholesterol buildup in the arteries and thus lowering the risk of heart disease.
Can enhance brain function.
A 2012 study involving 90 elderly individuals with mild cognitive impairment revealed that daily consumption of high-flavanol cocoa for eight weeks yielded promising results. Participants showed improved scores on verbal fluency and other cognitive tests, along with reductions in blood pressure, insulin resistance, and lipid peroxidation. The researchers noted that enhanced insulin sensitivity was linked to better cognitive performance.
Considering the benefits of dark chocolate, it's advisable to indulge in a small amount daily, but always in moderation.
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