Higginbotham E, Taub PR. Cardiovascular benefits of dark chocolate?. Curr Treat Options Cardiovasc Med. 2015;17(12):54. doi:10.1007/s11936-015-0419-5 The flavanols in dark chocolate can also reduce insulin resistance, which is another common risk factor for diseases like heart disease and diabetes ( 12). One study, in particular, found that eating a small amount of dark chocolate every day during the first trimester improved blood flow to the foetus.

When it comes to the nutritional benefits of cacao, a little goes a long way. Raw cacao powder is loaded with health-boosting minerals, including zinc, magnesium, iron, phosphorus, copper, and manganese. These naturally occurring compounds are needed for hundreds of chemical reactions and functions in your body, supporting healthy bones, digestion, blood flow, oxygen supply, among many other important jobs. Cacao is also a good source of macronutrients - the nutrients we need in larger doses - such as protein, fibre, and healthy fats. Cacao in moderation

Because of this strong flavor, dark chocolate is admittedly an acquired taste. “When people first have it, they usually don’t like it,” Peart says. She recommends starting at a less-bitter dark chocolate and moving up. “Start by having 50% dark chocolate and then move up to 65% and then 70% and work your way up.” Petyaev I, Dovgalevsky P, Chalyk N, Klochkov V, Kyle N. Reduction in blood pressure and serum lipids by lycosome formulation of dark chocolate and lycopene in prehypertension. Food Sci Nutr. 2014;2(6):744-750. doi:10.1002/fsn3.169 A small 2015 study investigated the effects of chocolate consumption in 60 people with type 2 diabetes and high blood pressure. The researchers found that participants who ate 25 g of dark chocolate daily for 8 weeks had significantly lower blood pressure than those who ate the same quantity of white chocolate. On top of all the other potential benefits, one thing is for sure: Dark chocolate contains a ton of nutrients. Of course, the darker the chocolate the better, but any 70 percent dark chocolate or higher contains antioxidants, fiber, potassium, calcium, copper, and magnesium, according to an overview published in December 2019 in the International Journal of Environmental Research and Public Health.

Another review suggested that eating 45 grams of chocolate per week lowers cardiovascular disease risk by 11%. Consuming more than 100 grams per week does not appear to produce health benefits ( 15).

Popular Brands of Chocolate

Studies show that eating a small amount of dark chocolate two or three times each week can help lower your blood pressure. Dark chocolate improves blood flow and may help prevent the formation of blood clots. Eating dark chocolate may also prevent arteriosclerosis (hardening of the arteries). There is no legal requirement for chocolate manufacturers to report the flavanol content in their products. However, dark chocolate products with a higher percentage of cacao solids should generally contain more flavanols. From the B vitamins in dark chocolate aiding in energy production to the small traces of vitamin E offering antioxidant protection, it’s clear that chocolate brings more to the table than just its delightful taste. Polyphenols are antioxidants that lower cortisol, a stress hormone,” Peart explains. “So there are mood-enhancing benefits to eating dark chocolate.” In fact, a study published in January 2022 found that participants who ate 85% dark chocolate daily maintained better overall mood than others who ate chocolate with less cocoa — or no chocolate at all. Are there downsides to dark chocolate?

While ancient people used cacao for making bitter chocolate drinks, chocolate bars are the favoredoption in modern times. Ingredients and Characteristics Beyond the obvious sensory delights, chocolate harbours a wealth of minerals and compounds that contribute to its unique flavour profile and potential health benefits. With decades of experience in the chocolate industry, I’ve come to appreciate the depth and complexity of this beloved treat.Berk, L., et al. (2018). Dark chocolate (70% cacao) effects human gene expression: Cacao regulates cellular immune response, neural signaling, and sensory perception [Abstract]. Surely it’s all of the time, right? As much as it sounds like everybody’s idea of heaven, eating chocolate all day long is far from ideal. The process of making dark chocolate involves less sugar and milk additives compared to its counterparts, preserving more of the cocoa’s natural nutritional value.

Interestingly, various studies have demonstrated that flavonoids—a type of polyphenol present in chocolate—may help to prevent LDL particles from oxidizing ( 17, 18).Firstly, it is worth noting that high flavanol dark chocolate contains much higher flavanol levels than conventional dark chocolate. Furthermore, a study published in April 2018 in The FASEB Journal found that memory and learning could be enhanced by chocolate consumption, as the flavonoids — the powerful plant compounds in cacao beans — tend to accumulate in areas of the brain responsible for those functions. A study published in Depression & Anxiety in July 2019 even linked the consumption of dark chocolate to reduced risk of clinical depression. Kord-Varkaneh H, Ghaedi E, Nazary-Vanani A, Mohammadi H, Shab-Bidar S. Does cocoa/dark chocolate supplementation have favorable effect on body weight, body mass index and waist circumference? A systematic review, meta-analysis and dose-response of randomized clinical trials. Critical Rev Food Sci Nutr. 2018;59(15):2349-2362. doi:10.1080/10408398.2018.1451820