The benefits of chocolate for your health
Here's what research suggests about the potential health benefits of eating dark chocolate.
Cardiovascular system
According to a 2012 review, at least 42 short-term clinical studies were conducted that found a positive effect of cocoa consumption on factors associated with cardiovascular disease, including a decrease in blood pressure and blood pressure, as well as a small effect on cholesterol.
These studies included varying doses of cocoa at least once a day. It is confirmed that flavanoids may be the cause of these improvements due to their effect on endothelial and platelet function, glucose transport, and angiotensin converting enzyme activity.
A 2009 population-based study followed 1,169 non-diabetic patients who were hospitalized after acute myocardial infarction, and found that twice-weekly chocolate consumption correlated with a 66 percent reduction in heart mortality over the next 8 years compared to those who did not report eating chocolate.
Cognition, Stress, and Mood
Most people who eat chocolate do so because it benefits their mood. According to a 2013 review, it is unclear whether the mood-related effects of chocolate are related to the pharmacological effects of components such as polyphenols, or whether they are related to mood.
One study found that men who took 50 grams of dark chocolate rich in flavanols were protected from the physical effects of psychosocial stress.
May help prevent magnesium deficiency
According to the National Institutes of Health, a typical diet doesn't provide enough magnesium. In particular, men over the age of 70, as well as teenage girls and boys, are more likely to have a low intake of the mineral. One small bar (40 grams) of dark chocolate contains 54 milligrams of magnesium, which can help some people reach the recommended daily dose, which is 400-420 mg for men, and for women (not pregnant or breastfeeding) is 310-320 mg.
Possible side effects of eating chocolate
Drinking cocoa in some people can lead to digestive problems, skin reactions, constipation, and migraines. There are also side effects associated with caffeine including increased anxiety, insomnia, palpitations, and frequent urination. 30 g of chocolate contains about 12 mg of caffeine. For comparison, a cup of coffee contains about 96 mg.
High doses of caffeine during pregnancy are associated with problems such as low birth weight and preterm birth, but low-dose caffeine and other ingredients in cocoa supplements are generally quite safe. One study even showed a positive effect on the mood of the mother and child. It's best to talk to your doctor and make sure that the product you choose is safe for you.
Interactions
Taking caffeine along with medications for asthma or depression can lead to excessive stimulation.
Cocoa can increase blood sugar levels, and should be taken with caution in people with diabetes.
Dosage
50 to 200 mg of flavanols per day has been shown to be sufficient for positive results, but many studies showing a high degree of benefit have used doses of 400 to 500 mg. The bioavailability and activity of cocoa flavanols require additional research to assess the amount and effectiveness of the body's absorption from various products. The content of flavanols in additives and cocoa products varies greatly, and for this reason, many do not indicate the content of flavanols on the labels.
It will take about 3 bars of dark chocolate to reach the 500 mg flavanol content found in some supplements, and you will need even more milk chocolate, but you will consume little nutrients, meaning the ratio of calories to nutrients will be greater and the harm from excess calories will exceed the benefit.
A good option would be to start with a low dose of supplements or 30g of dark chocolate (with more than 75% cocoa) per day. You can discuss with your doctor whether increasing the amount of chocolate will be the most effective way to achieve the desired effects on the cardiovascular system and mental health.
