High in calories and fat, chocolate can hardly be considered a health food, but research into healthy components within chocolate has uncovered a range of compounds that may boost health and protect against disease. Chocolate is made from cocoa, or cacao, beans and the processing of these beans can degrade many of the healthy compounds in chocolate. In general, dark chocolate is healthier than milk or white chocolate, and 1 or 2 oz. of dark chocolate every day may be beneficial to health.
Flavonoids
Compounds called flavonoids have been identified in a range of foods, including chocolate. Flavonoids are a type of phytochemical, plant compounds that are not essential nutrients but that can also confer health benefits when consumed. The major flavonoid component in chocolate and cocoa is a type called flavonol. Flavonols act as antioxidants in the body, neutralizing free radicals that damage cells and DNA. They also lower blood pressure and improve cardiovascular functioning, according to MayoClinic.com. Dark chocolate with over 65 percent cocoa contains more flavonols than other types of chocolate, and processing can destroy these fragile compounds.
Methyl Xanthines
Chocolate contains another group of phytochemicals called methyl xanthines. The most well-known of these is caffeine, which acts as a stimulant and may halt migraine headaches in progress. Another methyl xanthine in chocolate is theobromine, another stimulant with diuretic effects. Theobromine may also help pregnant women avoid developing pre-eclampsia, a dangerous condition involving high blood pressure and protein in the urine that can endanger both mother and baby, according to the March of Dimes.
Oleic Acid
About 1/3 of the fat in chocolate is made up of a type called oleic acid, according to the Cleveland Clinic. Oleic acid is a monounsaturated fat, the type that has been linked to a reduction in heart disease. While the remaining fat in chocolate is saturated fat, another 1/3 of the total fat is made up of stearic acid, a type with a neutral effect on cardiovascular health.
Nutrients
Chocolate contains nutrients that help maintain vital bodily functions. One ounce of dark chocolate with 70 percent cocoa contains 27 percent of the daily recommendation for manganese, or .545mg, and 25 percent of the recommended amount of copper, or .494mg. Copper keeps the blood vessels and joints healthy, and manganese is important in thyroid function and the maintenance of blood sugar levels. Dark chocolate is also high in iron, with 19 percent of the recommended daily intake, or 3.3mg, in a single ounce. Iron is important for the effective transport of oxygen through the blood. Other nutrients in chocolate include calcium, phosphorus, zinc, potassium, magnesium, pantothenic acid, niacin and vitamins A, K and B12.
References
- Cleveland Clinic: Heart Health Benefits of Chocolate Unveiled
- MayoClinic.com: Can Chocolate Be Good for My Health?
- Nutra Ingredients: Flavonols in Chocolate Could Be Behind Heart Health Benefits
- USDA National Nutrient Database: Chocolate, Dark, 70-85 Percent Cacao Solids
- March of Dimes: New Moms Need Theobromine
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