If you're limiting your cholesterol, eating lots of fiber and cutting back on sugary sweets, then you're probably feeling mighty proud of yourself -- and a little deprived. Chocophiles, rejoice. A healthy lifestyle doesn't have to mean complete dietary asceticism. Foods that taste good can also be good for you. This applies to a seemingly decadent indulgence -- chocolate.
Anti-Inflammatory Properties
Cocoa, the primary ingredient in chocolate, contains antioxidants. Antioxidants neutralize unstable molecules called free radicals that damage your cells and cause inflammation. Dr. Licia Iacoviello of the Catholic University in Italy studied dark chocolate's effects on serum c-reactive protein, a substance that rises in your blood when you have inflammation. Iacoviello's work, published in the "Journal of Nutrition" in October 2008, found that dark chocolate consumption is associated with a decrease in CFP levels, and that eating small amounts of dark chocolate can have anti-inflammatory effects.
Heart Disease Prevention
Substances found in chocolate may decrease your risk of heart disease by reducing cell damage, lowering blood pressure and improving the health of blood vessels, according to Mayo Clinic nutritionist Katherine Zeratsky. Phenolic compounds found in plants are believed to prevent heart disease by reducing arterial plaque and blockages. Cocoa is particularly high in phenolics, Andrew Waterhouse, lead researcher from the University of California at Davis told Exploratorium Magazine. He concludes that evidence confirming these effects is limited and more research is needed.
Feel-Good Effects
Chocolate is sometimes used as a comfort food, a sugary sanctuary in times of sadness. It's not just your imagination -- chocolate delivers an emotional boost. According to Harvard researcher Emmanuelle diTomaso in an interview with Exploratorium Magazine, chemicals in chocolate have effects on your brain that are similar to those of marijuana. Chocolate also contains caffeine, a much beloved stimulant, and two other stimulants, theobromine and phenylethylamine. This trio of substances increases brain cell activity and makes you feel alert.
All Things in Moderation
Unfortunately, the healthy effects of cocoa don't grant you a license to gobble down bricks of chocolate without repercussion. Chocolate contains high amounts of sugar and is calorie-dense. Limit your daily dose of this delicacy to maximize health benefits and avoid weight gain or blood sugar fluctuations. MayoClinic.com recommends you keep your intake below 3 oz. a day. Choose dark chocolate containing at least 65 percent cocoa.
References
- MayoClinic.com: Healthy Chocolate: Dream or Reality?
- "Journal of Nutrition": Regular Consumption of Dark Chocolate Is Associated with Low Serum Concentrations of C-Reactive Protein in a Healthy Italian Population
- Exploratorium Magazine: The Sweet Lure of Chocolate: Health Help or Risk?
- Exploratorium Magazine: The Sweet Lure of Chocolate: "Feel Good" Food
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