Dark chocolate is a stress-reliever for both infants and adults.
People everywhere love chocolate of every kind. Not only is it a tasty treat for many, chocolate also boasts certain health benefits when consumed in moderation. Dark chocolate -- the healthiest variety -- promotes physical health and even functions as an aid for combating foul moods and stress.
Stress Reduction
Chocolate can be used, in appropriate quantities, as one tool for stress reduction. Dark chocolate has been found to improve mood by increasing serotonin and endorphin levels in the brain. According to research published in 2009 in the journal "Proteome Research" and reported by "The Huffington Post", eating 1.4 ounces of dark chocolate daily for two weeks is associated with lower levels of the stress hormone cortisol. "Psychology Today" even reports pregnant women who eat more chocolate during pregnancy give birth to more stress-free babies.
Choose Dark
Darker chocolate has lower quantities of unhealthy ingredients, such as fat and sugar, than milk chocolate. Dark chocolate that is at least 70 percent cocoa is the most beneficial variety, and it packs loads of nutritious antioxidants. It even has numerous health-promoting properties that other kinds of chocolate do not contain; for instance, dark chocolate has far more antioxidants and flavonoids than milk or white chocolate.
Other Health Benefits
The flavonoids in dark chocolate -- the antioxidant compounds that give it its bittersweet taste -- promote a variety of cardiovascular benefits. The antioxidants in dark chocolate can also lower blood pressure, increase good cholesterol, decrease oxidation of bad cholesterol, which leads to plaque accumulation in the arteries, and promote blood sugar regulation. Dark chocolate can also lengthen the time it takes blood to clot and increase healthy blood flow by making blood vessels more elastic.
Moderation
Practice moderation with your chocolate consumption. Even if you opt for the healthier dark variety, it doesn't take much to reap the nutritional benefits. The Clemson University Cooperative Extension recommends a serving size between one-third and three-fourths of an ounce of dark chocolate. Do not replace any needed medication, for diabetes or hypertension, for instance, with dark chocolate. Keep in mind that despite its healthful benefits, dark chocolate can still contain many calories, saturated fat and sugar.
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75 Percent Dark Chocolate Health Benefits
Dark chocolate can have sweet health benefits.
If you're a chocolate lover, the thought that chocolate might actually be good for you might send you running to the candy counter. But not all chocolate is equal when it comes to health benefits. In general, the darker the chocolate, the more cocoa it contains and the healthier it is. Dark chocolate should contain more than 60 percent cocoa, according to University of Michigan Integrative Medicine; the higher the percentage, the better.
Cocoa's Beneficial Ingredients
Cocoa contains antioxidants, substances that help prevent cellular damage that can lead to chronic disease. The particular antioxidants in cocoa include flavonoids such as procyanidins and epicatechins. Flavonoids can reduce the risk of heart disease by increasing vascular tone and improving arterial blood flow, and by acting as anticoagulants, which prevent blood clot formation. Milk chocolate contains more fat and sugar and less cocoa, which reduces its health benefits. Dark chocolate containing 70 percent cocoa or higher has the most benefits, Clemson Cooperative Extension reports. In milk chocolate, the milk binds to antioxidants and reduces their availability, the University of Michigan explains.
Insulin Sensitivity
Cells need insulin to help them remove glucose from the bloodstream to use for energy. When cells lose their sensitivity to insulin, the pancreas releases larger amounts of insulin in an effort to get cells to respond. Eventually, the pancreas stops producing insulin as the beta cells that produce it burn out from overuse. At this point, your blood sugar rises and you develop diabetes. Dark chocolate can improve insulin sensitivity and decrease the risk of impaired glucose tolerance and diabetes, according to an Italian study published in the September 2008 issue of "The Journal of Nutrition." These effects occur because flavanols in dark chocolate increase the bioavailability of nitric oxide in cells that line blood vessels. Nitric oxide facilitates blood flow to tissues that respond to insulin and remove glucose from the bloodstream.
Cholesterol Benefits
The main fats in cocoa are oleic acid, a monounsaturated fat that can help reduce cholesterol levels, according to the University of Michigan Integrative Medicine. The other fat, stearic acid, is a saturated fat. But stearic acid doesn't raise cholesterol levels the way most saturated fats can. A University of Nebraska study published in the May 2000 issue of "The Journal of Nutrition" found that stearic acid reduced cholesterol absorption and increased excretion of cholesterol in the stool in hamsters. Absorption rate for those fed stearic acid dropped to 21 percent, compared to an absorption rate of 50 to 55 percent for those fed other fats.
Blood Pressure Benefits
Components in dark chocolate can help relax blood vessels, which can lower elevated blood pressure. An Australian review of 15 studies published in the June 2010 issue of "BMC Medicine" found that the flavanols in dark chocolate reduced blood pressure more effectively than a placebo. The results were modest but still significant, since lowering systolic blood pressure by as little as 5 mmHg can reduce your risk of developing heart disease by 20 percent over five years, researchers reported.
Risks
Dark chocolate does have a dark side; it's high in calories, which can lead to weight gain. Being overweight or obese carries the same risks that dark chocolate can reduce -- high blood pressure and cholesterol levels, increased blood glucose levels and a higher risk of heart disease. When you add the calories in dark chocolate to your diet, you must take something else out -- preferably another type of candy or dessert -- to compensate for the increased calorie intake.
What Are the Health Benefits of Dark Chocolate Mixed with Yogurt?
Mix chopped or grated dark chocolate into your yogurt as a healthy snack.
Snacks do more than just keep you feeling satisfied between meals, reports Auburn University; they also serve as an important source of calories and nutrients. While it might seem easy to grab prepackaged snacks from a vending machine, making snacks from healthful ingredients better supports an active lifestyle. Mix low-fat or nonfat yogurt and dark chocolate for a filling and nutrient-packed snack that benefits your health.
Protein and Fiber
Pairing dark chocolate with yogurt boosts your protein and fiber intake more than consuming either food alone. Yogurt provides a rich source of protein -- 13 grams per 8-ounce serving -- but it lacks the dietary fiber found only in plant-based foods. Mixing an ounce of dark chocolate into your yogurt boosts its fiber content by 3.1 grams, and also contributes an additional 2 grams of protein. Your body needs protein to keep your immune system robust and to maintain muscle mass, and it uses fiber to promote healthy digestion and fight chronic diseases, including type 2 diabetes.
Antioxidants
Dark chocolate makes a healthy topping for yogurt because of its antioxidant content. Antioxidants protect your cells from dangerous chemicals, called free radicals. Exposure to free radicals damages your body's proteins, lipids and cell membranes, and it also leads to genetic mutations that contribute to disease. Dark chocolate contains several antioxidant compounds that might reduce your risk of diabetes and improve blood vessel function to fight cardiovascular disease, according to a review published in "Antioxidants and Redox Signaling" in November 2011.
Calcium
Consuming dark chocolate mixed with yogurt also boosts your mineral intake, providing a particularly rich source of calcium. An 8-ounce serving of yogurt mixed with 1 ounce of dark chocolate contains 473 milligrams of calcium, or about 47 percent of your recommended daily intake, according to the Linus Pauling Institute. Calcium aids in cell communication, promotes bone health and keeps your teeth strong. It also helps your nerves send the small electrical impulses required for nerve function, and it contributes to blood vessel function.
Iron
Yogurt mixed with dark chocolate also offers 3.6 milligrams of iron, which is 45 percent of the daily iron requirement for men and 20 percent for women, according to the Linus Pauling Institute. Iron helps your cells produce adenosine triphosphate, or ATP, a source of energy. It also aids in healthy red blood cell growth and promotes proper oxygen transport throughout your body. Getting enough iron also keeps your immune system healthy and ready to fend off pathogens, while iron deficiency puts you at risk of infection by reducing immune function.
