What Are The Health Benefits Of Eating Chocolate?

Did you know a 3.5-ounce serving of dark chocolate (one candy bar) offers as many antioxidants as equivalent weights of spinach, prunes, raisins, kale, and Brussels sprouts combined? This makes sense when you consider that it’s made from the seeds of a fruit. This article explores:

10 reasons why chocolate is good for you
How to get the biggest bang for your nutritional (and caloric) buck
Tips for finding the healthiest varieties

10 Surprising reasons why chocolate is good for you

According to Dr. Jeffrey Hurst, principal scientist at The Hershey Center for Health and Nutrition, cacao packs a whopping 700 unique and healthy compounds, including:

26 anti-inflammatories
14 antiseptics
12 analgesics

Here are some specific advantages of enjoying those compounds in delicious chocolate:

Provides essential nutrients and antioxidants

As mentioned previously, chocolate is packed with antioxidants, including:

Polyphenols
Flavanols
Catechins

Dark chocolate even outperforms fruits like blueberries and acai berries in terms of antioxidant activity. A 3.5-oz serving of varieties with 70-85% cacao is also loaded with essential nutrients, such as:

Fiber
Iron
Magnesium
Copper
Manganese
Potassium
Phosphorus
Zinc
Selenium

And it’s a great source of heart-healthy fats like oleic acid (a fat also found in olive oil) and stearic acid (which is neutral for cholesterol).Of course, even with all these beneficial plant compounds, chocolate tends to be high in calories and sugar. So enjoy it in moderation.

May promote weight loss

Contrary to popular belief, dark chocolate can support weight management–not exacerbate it. One study found eating 3.5 oz daily actually reduced participants’ “junk” food cravings. Other research has suggested that enjoying just 1.5 ounces a day for two weeks may lower levels of cortisol–a stress hormone known to contribute to weight gain.The monounsaturated fats in chocolate may also boost metabolism, helping your body burn calories more efficiently.

Boosts mood

Have you ever felt happier and more relaxed after eating chocolate? That’s partly because of its ability to reduce cortisol, which is linked to anxiety and depression. But your favorite treat also stimulates the production of endorphins–the body’s natural painkillers, which improve mood, as well. Furthermore, flavonols in cocoa improve blood flow to the brain, supporting the production of feel-good neurotransmitters like serotonin and dopamine.

Promotes healthy, glowing skin

Another surprising advantage of eating dark chocolate is healthy skin. Research suggests the flavanols in higher-cacao varieties of chocolate can improve skin’s:

Density
Hydration
Blood flow
Natural protection from UV damage

One study found consuming high-flavanol dark chocolate for 12 weeks significantly increased participants’ minimal erythemal dose–the amount of UVB exposure needed to cause redness in the skin. This doesn’t mean you should skip the sunscreen if you’re spending long periods of time outdoors. However, enjoying a few squares of chocolate may help protect your skin from damage.

Helps lower blood pressure

Flavonoids in cacao may moderately:

Lower blood pressure
Improve circulation
Reduce blood clotting

That’s because these antioxidants stimulate the endothelium (blood vessel lining) to produce nitric oxide (NO), which relaxes arteries and reduces resistance to blood flow.

Reduces cholesterol

Chocolate can also support heart health by lowering cholesterol. One study found eating dark chocolate enriched with the flavanol lycopene significantly reduced:

Total cholesterol
LDL
Blood triglycerides

This makes sense, since antioxidants prevent LDL cholesterol oxidation, which can harm artery linings and increase heart disease risk.

Regulates blood sugar

It may sound counterintuitive, but the flavanols in dark chocolate can also help combat insulin resistance–a key risk factor for heart disease and diabetes. These antioxidants support glucose metabolism by:

Enhancing insulin secretion
Improving insulin sensitivity
Promoting glucose uptake into cells

However, it’s important to keep in mind that dark chocolate still contains sugar, which can counteract these benefits. So moderation is key.

Strengthens immune function

Flavonoids’ and polyphenols’ ability to combat oxidative stress may translate to better immune function. Research also suggests dark chocolate can boost the expression of genes involved in activating T cells, further supporting a healthy immune response. T cells are immune cells that play a major role in fighting infections like the common cold, as well as certain chronic diseases.

Combats cancer

Cacao’s ability to neutralize free radicals also means it could have anti-cancer effects. Its antioxidants minimize inflammation, supporting a healthy, balanced immune response–which helps prevent serious diseases. Chronic inflammation is closely linked to cancer development, and by mitigating it, chocolate may help prevent abnormal cell growth.

Supports brain function

Multiple studies have linked regular chocolate consumption to greater cognitive performance. The flavonoids in cacao boost cerebral blood flow by increasing NO production, improving oxygen and glucose delivery to regions of the brain involved in memory and cognition.What’s more, flavonoids like epicatechin offer neuroprotective benefits by combating oxidative stress and reducing brain inflammation. These are both key factors in cognitive decline and dementia.

How to get the most benefits from chocolate

Here are some tips to help you reap maximum benefits from your favorite dessert:

Dark chocolate

While there’s no hard-fast definition of dark chocolate, high-quality varieties typically contain 55-99% cacao (sometimes labeled as chocolate liquor or mass). The remaining percentage should only be made up of:

Sugar
Vanilla
Soy lecithin or other similar natural binding ingredients

Avoid more processed, lower-quality chocolates containing the following:

Vegetable fats
Corn syrup
Hydrogenated oils

And keep in mind that milk chocolate won’t offer the same health perks, as it can have as little as 10% cacao.

Opt for chocolate low in heavy metals.

You may have seen a troubling 2022 Consumer Reports investigation claiming that many popular dark chocolate products tested positive for high levels of lead and cadmium. While this is unfortunately true, dark chocolate still has many advantages over milk varieties. It’s simply more important than ever to choose your treats wisely.Sadly, heavy metal contamination is not limited to dark chocolate; lead and cadmium get into cacao beans through:

Soil
Water
Air

And they’re present in other natural, good-for-you foods like leafy greens and sweet potatoes, as well. But that doesn’t mean you should stop eating all of these foods. Several dark chocolate brands known for their transparency and lower levels of heavy metals include:

Mast Organic Dark Chocolate (80% cacao)
Taza Organic Chocolate (70% cacao)
Ghirardelli Intense Dark Chocolate (86% and 72% cacao)
Valrhona Abinao Dark Chocolate (85% cacao)
Villakuyaya Organic Dark Chocolate (up to 100% cacao)

Try it

If you’re entertaining guests, impress them with a dessert platter featuring squares of one of the dark chocolate bars listed above, along with fresh fruit and nuts. Alternatively, you can melt 3 ounces of one of these chocolate bars with 1 ounce of olive oil for a heart-healthy fondue. Serve with fresh fruit.

Cacao nibs

For the purists out there, try one-ingredient cacao nibs: fermented, roasted, and crushed cacao beans with the husks removed. They’re on the bitter side, but can also boast a fruity, earthy flavor. Nibs can be wonderful snacks, as well as additions to baked goods. Just enjoy them in moderation, and buy from reputable brands that are transparent about their manufacturing processes and heavy metal content.

Try it

Swap half the amount of walnuts in banana bread with cacao nibs for a delectable, chocolate-y twist. Or make a healthy trail mix by combining nibs with cashews and dried fruits such as cherries or cranberries.

Cocoa powder

Cocoa powder has been around since 1828 when Coenraad van Houten developed a press that removed cocoa butter from cacao beans. The ground bean is very low in fat (as little as 12%) and rich in antioxidants like resveratrol–so it may offer even more benefits than dark chocolate bars. In fact, a 2009 study found that 40 grams of cocoa in skim milk reduced arterial inflammation linked to heart disease. Opt for natural cocoa over Dutch-processed varieties, which lose antioxidants during manufacturing. Natural varieties may not dissolve as easily in liquid as processed ones, but they deliver far more health benefits.

Try it

Add cocoa powder to chili con carne, use it in a sea salt rub for meat, or blend it with fresh fruit and plain Greek yogurt for a delicious, healthy, chocolate-milk-flavored smoothie.Chocolate isn’t just a favorite treat, worldwide–it’s a nutritional powerhouse that benefits your heart, brain, skin, and overall well-being. Indulge wisely and in moderation, and let this superfood sweeten up your wellness regimen.