With the seeds of the cacao tree as a raw material, bitter chocolate is one of the best sources of antioxidants on the planet.
Some studies show that bitter chocolate (and this is important: the benefits are not the same in milk chocolate or white chocolate) can improve health and reduce the risk of heart disease.
1. It is very nutritious
If you buy quality bitter chocolate with a high cocoa content, the nutritional level is high. It contains a considerable amount of soluble fiber and is full of minerals.
100 grams of bitter chocolate with a 70 or 80% cocoa content include:
- 11 grams of fiber
- 67% of the recommended daily amount (CDR) of iron.
- 58% of the magnesium CDR.
- 89% of the copper CDR.
- 98% of the manganese CDR.
- It also contains a lot of potassium, phosphorus, zinc and selenium.
Of course, 100 grams is a high amount and is not something that should be consumed daily.More considering that these nutrients are accompanied by 600 calories and a moderate amount of sugar.
That's why it's better to consume dark chocolate moderately.
The fatty acid profile of cocoa and bitter chocolate is excellent. Fats are mostly saturated and monounsaturated, with small amounts of polyunsaturated.
It also contains stimulants such as caffeine and theobromine, but in very small amounts in relation to, for example, coffee.
In short: quality bitter chocolate is rich in fiber, iron, magnesium, copper, manganese and other minerals.
2. It is a powerful source of antioxidants
The absorption capacity of oxygen radicals is a measure of the antioxidant activity of the food.
Basically, researchers face a certain amount of free radicals against a food sample and observe to what extent the antioxidants it contains can "disarm" them.
The biological relevance of this measure is questionable because it is done in a test tube and may not work in the same way in the body.
However, it is important to mention that unprocessed cocoa seeds are among the foods with the best results in this type of testing.
Bitter chocolate is full of organic components that are biologically active and function as antioxidants. This includes polyphenols, flavonoids and catechins, among others.
One study showed that cocoa and bitter chocolate contain more antioxidant activity, polyphenols and flavonoids than other fruits that were tested, including blueberries and açai.
In summary: cocoa and bitter chocolate have a wide variety of powerful antioxidants, much more than most other foods.
3. Improves blood flow and lowers blood pressure
The flavonoids in bitter chocolate can stimulate the endothelium, the covering of the arteries, to produce nitric oxide.
One of the functions of this gas is to send signals to the arteries to relax, which decreases resistance to blood flow and, thus, reduces blood pressure.
There are many studies that show that cocoa and bitter chocolate can improve blood flow and lower blood pressure, but the effects are usually mild.
However, there is also a study done on people with high blood pressure who showed no effect, so it would be a good idea to take this with tweezers.
In summary: the bioactive components in cocoa can improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.
4. Elevates HDL cholesterol and protects LDL against oxidation
Eating bitter chocolate can improve many of the risk factors for heart problems.
In a controlled trial, cocoa powder significantly lowered oxidized LDL cholesterol in men.
In addition, it raised HDL and lowered the total LDL level in men with high cholesterol.
Oxidized LDL implies that this "bad" cholesterol has reacted to free radicals. This makes the LDL particle reactive and capable of damaging other tissues, such as the covering of the arteries of the heart.
It makes sense that cocoa decreases oxidized LDL, since it contains an abundant amount of powerful antioxidants that reach the bloodstream and protect lipoproteins against oxidative damage.
Bitter chocolate can also reduce insulin resistance, another common risk factor for several heart diseases and diabetes.
In summary: bitter chocolate improves several important risk factors for diabetes. It also decreases the susceptibility of LDL to oxidative damage at the same time that it elevates HDL and improves insulin sensitivity.
5. Could lower the risk of cardiovascular diseases
The protection against oxidation of LDL produced by the components of bitter chocolate can, in the long run, cause much less cholesterol in the arteries, which would reduce the risk of long-term heart disease.
And there are several long-term observational studies that show drastic improvements.
In a study of 470 men, cocoa reduced the risk of death from cardiovascular problems by 50% over a 15-year period.
Another study revealed that consuming chocolate two or more times per week reduces the risk of calcified plaque formation in the arteries by 32%. Consuming it less often had no effect.
And yet another study showed that eating chocolate five or more times a week decreased the risk of heart problems by 57%.
Of course, these studies are observational, so they can not effectively prove that chocolate is what reduced the risks.
However, considering the biological mechanism by which bitter chocolate lowers blood pressure and oxidized LDL, it is plausible that its regular consumption may, in fact, reduce the risk of cardiovascular disease.
In summary: there are observational studies that showed a drastic reduction in heart problems for people who consume the most chocolate.
6. Protects the skin from the sun
The bioactive components in bitter chocolate can be of great benefit to the skin. Flavonoids protect against damage induced by the sun, improve blood flow to the skin and increase its density and hydration.
The minimum erythematogenic dose (DEM) is the smallest amount of ultraviolet rays required to cause redness in the skin 24 hours after exposure.
In a study of 30 people, the DEM more than doubled after consuming bitter chocolate high in flavonoids for 12 weeks.
So, for a vacation on the beach, it is not bad to consume good amounts of bitter chocolate in the previous weeks and months.
In summary: some studies show that cocoa flavonoids improve blood flow to the skin and protect it from sun damage.
7. Improves brain function
A study on healthy volunteers showed that five days of consumption of high flavonoid cocoa improved blood flow to the brain.
Cocoa could also significantly improve cognitive function in older people who suffer some decline in their mental abilities.
It also improves verbal fluency and various disease risk factors.
In addition, it contains stimulants such as caffeine and theobromine, which could be the main reasons why cocoa improves brain function in the short term.
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