National Dark Chocolate Day 2023: Know How The Consumption Of Dark Chocolate Can Affect Your Health
Dark chocolate is rich in antioxidants, flavonoids, and other nutrients that are associated with various health benefits, such as improved heart health and reduced risk of chronic diseases.
New Delhi: Dark chocolate is a type of chocolate that is made with cocoa solids, sugar, and sometimes milk solids. Unlike milk chocolate, which is made with a high proportion of milk solids and sugar, dark chocolate is made with a higher proportion of cocoa solids and less sugar. As a result, dark chocolate has a deeper, more intense flavour profile than milk chocolate and is often considered a healthier option.
The specific composition of dark chocolate varies depending on the brand and variety, but dark chocolate comprises typically at least 70% cocoa solids, with some manufacturers also provide with 85% or even 99% cocoa solids. The amount of cocoa solids determines dark chocolate's bitterness and flavour intensity.
Dark chocolate is rich in antioxidants, flavonoids, and other nutrients that are associated with various health benefits, such as improved heart health and reduced risk of chronic diseases. However, it's important to choose high-quality dark chocolate that contains at least 70% cocoa solids and to consume it in moderation as part of a balanced diet, as it can also be high in fat and calories.
Health Benefits Of Dark Chocolate:
Dark chocolate is high in nutrients that might benefit your health. It's one of the greatest antioxidant sources available, made from the cocoa tree's seed. According to research, dark chocolate can improve your health and lessen your risk of heart disease. Listed below are some of the potential health benefits of dark chocolates:
1. Rich Source Of Antioxidants:
Dark chocolate contains a high concentration of chemical components that are biologically active and act as antioxidants. Polyphenols, flavanols, and catechins are a few examples. When paired with other foods like almonds and cocoa, the polyphenols in dark chocolate may help lower some forms of LDL ("bad") cholesterol, according to a study.
Also, studies show that cocoa and dark chocolate include higher antioxidant activity, polyphenols, and flavanols than any other fruit tested, including blueberries and acai berries.
2. Improves Heart Health:
Dark chocolate contains 65 per cent polyphenol-rich cocoa and other antioxidants such as catechins and polyphenols, which can help lower blood pressure and the risk of heart disease. Consumption of these substances through dark chocolate and other similar foods keeps arteries flexible and improves cardiovascular health.
3. Reduces Blood Pressure:
Dark chocolate contains minerals including magnesium and copper. These minerals help to maintain regular blood pressure and, as a result, proper heartbeat levels. A tiny quantity of dark chocolate added to your weekly diet may help you meet adequate levels of these essential elements.
4. Enhances Brain Health:
According to research, eating high-flavanol cocoa can enhance blood flow to the brain in young individuals. This could explain why eating cocoa on a daily basis appears to boost attention, verbal learning, and memory. Cocoa flavonoids may also help older persons with mild cognitive impairment preserve cognitive function and prevent the risk of dementia.
5. Improves Skin Health:
The beneficial chemicals and flavonols in dark chocolate also aid in skin hydration, UV protection, and blood flow to the skin.
Who Should Limit Their Consumption Of Dark chocolates:
1. People with allergies to chocolate or its ingredients:
Dark chocolate can contain allergens such as dairy, nuts, or soy, and individuals with these allergies should avoid dark chocolate or carefully check the ingredients label.
2. People with migraines:
Some people with migraines are sensitive to tyramine, an amino acid found in chocolate. In these cases, dark chocolate should be consumed in moderation or avoided.
3. People with liver or kidney disease:
Dark chocolate contains theobromine, which can be harmful to individuals with liver or kidney disease. They should consult a doctor before consuming dark chocolate.
4. Children:
Children under the age of 4 should not consume chocolate, as it can contain caffeine and theobromine, which can be toxic in large amounts.
How Much Dark Chocolate Should Be Consumed Per Day:
The recommended daily intake of dark chocolate can vary based on individual calorie needs, health goals, and other factors. Generally, it is recommended to consume dark chocolate in moderation as part of a balanced diet.
As a guideline, one serving of dark chocolate is typically considered to be around 1 ounce (28 grams), which contains approximately 170 calories. However, it's important to keep in mind that the calorie content of dark chocolate can vary depending on the brand and the specific type of chocolate.
To reap the potential health benefits of dark chocolate while avoiding adverse effects, it's best to aim for moderation and not exceed 2-3 servings per day. It's also important to choose high-quality dark chocolate with a minimum of 70% cocoa solids and to consider other sources of antioxidants, flavonoids, and other nutrients in your diet.
Side Effects Of Dark Chocolates:
Although dark chocolate can have many health benefits, consuming too much of it can lead to some harmful effects, including:
Weight gain: Dark chocolate is high in calories and fat, and consuming too much of it can lead to weight gain and other negative health consequences.
Tooth decay: Like other forms of chocolate, dark chocolate contains sugar that can contribute to tooth decay.
Acne: Some people may be sensitive to the ingredients in chocolate and may experience breakouts or acne as a result.
Anxiety and insomnia: Dark chocolate contains caffeine, which can cause anxiety, and jitters, and interfere with sleep in some people.
Increased heart rate: The caffeine and theobromine in dark chocolate can increase heart rate and cause palpitations in some individuals.
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