Chocolate as a health food? It may sound too good to be true but studies confirm that dark chocolate provides health benefits when included as part of an overall balanced diet. The explanation lies in the high levels of phytonutrients called flavonoids that appear in chocolate. This class of plant compounds appears to have numerous benefits for immune and heart health and may have anti-cancer activity.
Health Benefits
Flavonoids have antioxidant activity which means they are helpful in reducing the cellular damage caused by free radical molecules that form during metabolism. Studies have shown that flavonoids reduce atherosclerosis and LDL cholesterol levels, decrease blood pressure and maintain proper blood flow in the heart and brain. They are also under investigation as anti-inflammatory compounds and as such, could be effective in neurodegenerative diseases and cancer. These studies are still ongoing and results are not yet conclusive.
Types
In general, the higher the percent of cocoa listed on the label, the higher the flavonoid content. White chocolate has been processed to remove all of the cocoa solids and has no antioxidant benefits. A study published in the scientific journal "Nature" reports that dark chocolate significantly increases flavonoid levels and antioxidant activity but milk chocolate does not. Interestingly, consuming dark chocolate together with a glass of milk eliminates the flavonoid and antioxidant benefits, suggesting that a component of milk binds and blocks absorption.
Amounts
One study has found that the most health benefits are observed in people who eat a small serving of dark chocolate once or twice a week. This study surveyed 32,000 Swedish women ages 48 to 83 and found that moderate consumption of chocolate was associated with a 32 percent lower risk of heart failure. Eating chocolate every day did not provide any health benefits. Researchers suggest that daily consumption might be linked with weight gain or with reduced consumption of other essential foods such as fruits and vegetables.
Alternatives
Flavonoids are present in all plants and appear at particularly high levels in fruits and vegetable that are deeply colored. Other good sources of flavonoids include cranberries, apples, peanuts, chocolate, onions, tea and red wine. Unprocessed cocoa powder and baking chocolate also contain significant amounts of flavonoids.
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