Chocolate isn't decadent, in the proper amounts and when it's the right kind. New research shows that the plant compounds found in chocolate have many health benefits. Including dark chocolate in your diet can reduce the risk of heart disease, improve skin health and even boost brain function by protecting against cognitive decline.
Heart Benefits
According to the Cleveland Clinic, dark chocolate is high in flavonoids, plant-derived compounds with antioxidant activity. These help the body repair and resist damage caused by the formation of free radicals during normal metabolism. Antioxidants reduce the risk of heart disease by decreasing LDL levels and preventing arterial plaque formation.
Skin Benefits
Antioxidants are important in the maintenance of healthy skin and protection from damaging ultraviolet rays. Studies reported in the scientific Journal of Nutrition have shown that eating high flavanol cocoa improves circulation in the skin and increases skin density and hydration. After exposure to ultraviolet light, the group consuming high-flavanol cocoa experienced less scaling and skin roughness.
Brain Benefits
Rats fed cocoa powder for one year experienced less age-related decline in cognitive function, the British Journal of Nutrition said. They performed better on tests of learning and maze navigation, and their lifespan was increased compared with rats receiving a standard diet. The lifelong consumption of foods rich in flavonoids, such as cocoa could potentially reduce the risk of neurodegenerative diseases and age-related cognitive decline.
Considerations
Studies reporting benefits for the heart, skin and brain all used dark chocolate or flavonoid-rich cocoa. Milk chocolate and white chocolate don't produce the same increase in antioxidant activity. Look for dark chocolate with a high percentage of cocoa and avoid those that include high-fat, high-sugar additions such as caramel and marshmallow, the Cleveland Clinic says.
References
- Cleveland Clinic: Heart Benefits of Chocolate Unveiled
- Journal of Nutrition: Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women
- British Journal of Nutrition: Effects of long-term administration of a cocoa polyphenolic extract (Acticoa powder) on cognitive performances in aged rats
- Genes and Nutrition: Flavonoids and brain health: multiple effects underpinned by common mechanisms
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