What % Of Cocoa In Dark Chocolate Is Beneficial? See What Experts Say

Dark chocolates are one of the pleasure foods which are relished by young population a lot and due to its several health benefits people don’t hesitate to consume it.

Cocoa in dark chocolate

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Cocoa, particularly dark chocolate, contains antioxidants like flavonoids that can be beneficial for both the body and skin. However, it's important to consume it in moderation and choose dark chocolate with a higher percentage of cocoa (70% or higher) to maximise these benefits. But, what percentage of cocoa in dark chocolate is beneficial? Read further to know:

Prachi Jain, who is a Chief Clinical Nutritionist, and HOD (Nutrition & Dietetics), at CK Birla Hospital (Gurugram) said, "Dark chocolates are one of the pleasure foods which are relished by young population a lot and due to its several health benefits people don’t hesitate to consume it. They are rich in minerals like iron, magnesium, and zinc. The cocoa in dark chocolates is rich in antioxidants like flavanols & polyphenols which have proven health benefits."

She further went on to list the following:

• Dark chocolate contains 50- 90% cocoa solids, cocoa butter, and sugar, whereas milk chocolates contain 10- 50% cocoa solids , cocoa butter, milk in some form and too much sugar.
• But dark chocolate contains fat in the form of cocoa butter, which mainly consists of unhealthy saturated fat.
• Dark chocolates are high in calories and fat and thus can contribute to weight gain if eaten in excess but contain less sugar than milk chocolate.
• Choose 70% cocoa solids in dark chocolates or higher to obtain most of the health benefits of antioxidants, also higher the content of cocoa solids, the greater will be bitter flavor & caffeine content too .
• Generally, 2-30 gms of dark chocolates can be consumed per day, that means 2 small cubes.

Health Benefits Of Dark Chocolates:

Dr. Meghana Pasi, who is a Nutrition Consultant, at MyThali, Arogya World talked about the health benefits of dark chocolate:

• Dark chocolate is very nutritious: It is rich in fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium. It contains proteins and vitamins such as B1, B2, B3, B9, and K. It also contains stimulants like caffeine and theobromine, but is unlikely to keep you awake at night as the amount of caffeine is very small compared to coffee.
• It is a powerful source of Antioxidants: Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols and catechins. The total polyphenol and flavonoid content in dark chocolate is five times higher than in milk and white chocolate. Antioxidants eliminate free radicals and protect the body from the onset of cancer and aging.
• Cocoa content typically ranges from 50% to 90% cocoa solids: The higher the percentage, the less sugar it usually contains. For diabetic individuals, it's advisable to choose dark chocolate with at least 70% cocoa content or higher to minimise sugar intake.
• Effective in treating cardiovascular disease: Research has shown that eating dark chocolate on a daily basis reduces the occurrence of high blood pressure. As a result, it postpones the onset of Cardiovascular Diseases. It also helps in raising HDL and protects LDL from oxidation.
• Protects from diabetes: By decreasing insulin resistance, it enhances insulin sensitivity. The polyphenols stimulate insulin production from pancreatic β cells. 

Even with dark chocolate, portion control is crucial. Consume it in small quantities to avoid overloading with calories and sugar. Maybe have a square or two after dinner and try to really savor them. Look for high-quality dark chocolate that prioritize cocoa content and minimal additives and retains a higher percentage of beneficial compounds. Reading the ingredient list can help you identify a better option with fewer additives and preservatives.

Benefits Of Cocoa On Skin:

Dr. Akanksha Singh Cornuit, who is the founder of Promed Aesthetics listed the following:

• Antioxidant Protection: Cocoa is rich in antioxidants like flavonoids, which help combat free radicals that can damage skin cells. This protection may reduce the signs of aging and support overall skin health.
• Hydration: Cocoa butter, derived from cocoa beans, is a natural moisturizer. It can help maintain skin's moisture levels and prevent dryness and flakiness.
• Skin Firmness: Some studies suggest that cocoa polyphenols may improve skin elasticity and promote a more youthful appearance.
• Healing Properties: Cocoa butter can be used to soothe and heal dry or chapped skin, making it a common ingredient in many skincare products.
• Anti-Inflammatory: Cocoa may have anti-inflammatory properties that can help calm irritated skin and reduce redness.
• Aromatherapy: The pleasant scent of cocoa can have a soothing and calming effect, which can help reduce stress, potentially benefiting the skin indirectly by preventing stress-related skin issues.