If you enjoy chocolate, you may have wondered whether consuming it is healthy or unhealthy. As you are aware, chocolate can take many forms. The ingredient composition of white chocolate, milk chocolate, and dark chocolate varies, so do their nutritional profiles. Because milk chocolate and dark chocolate include cocoa solids-aspects of the cocoa plant-research has largely centered on these types. These are roasted and referred to as cocoa. The supposed health benefits of chocolate are mostly related to components of the solids of cocoa. White chocolate, however, consists merely of cocoa butter. It does not contain any cocoa solids.
While any type of chocolate can be a component of a general balanced diet, is there health benefit to regular chocolate consumption? This paper will summarize the most recent research regarding the health effects of regular chocolate consumption.
Perhaps Support Healthy Hearts
While both contain different percentages of cocoa solids and pieces of the cocoa plant, both dark and milk chocolate are derived from the cocoa plant. There are plenty of flavonoids, antioxidants found in foods such as tea, berries, green vegetables, and wine, and in cocoa. Among the many health benefits flavonoids provide is better heart function. Dark chocolate also has a higher percentage of flavonoids since it has a higher percentage of cocoa solids by volume. Moderate amounts of dark chocolate, nibbled on daily or every other day, seems to promote improvement in lipid panels and blood pressure, according to a review in the journal Reviews in Cardiovascular Medicine for 2018. However, this and other studies have produced mixed results; more work is required to determine whether these medical benefits are indeed real. For example, the Journal of the American Heart Association released a study in 2017, where a randomised control experiment demonstrated adding almonds to dark chocolate or cocoa enhanced lipid profiles. Adding dark chocolate or cocoa alone, however, did not have any impact on the lipid profiles.
May Help Relieve menstrual cramps
As you would already know, dark chocolate and milk differ nutritionally. Dark chocolate also differs as it is richer in magnesium. The USDA estimates that 50 grammes of dark chocolate contain 114 milligrammes of magnesium, close to 35% of the RDA for adult women. Magnesium in 50 grammes of milk chocolate has about 31 milligrammes-about 16% of the RDA. Magnesium has been shown to help the uterine lining and other muscles relax. This can ease menstrual cramps, so many girls of childbearing age may start to desire chocolate while on their period, a 2020 study published in Nutrients shows.
Perhaps top up your iron stores.
Iron deficiency anaemia is on the rise, finds a 2021 study in Journal of Nutrition. It can lead to symptoms such as fatigue, paleness and brittle nails. Fortunately, we have good news for all you chocolate enthusiasts! One can effectively take in iron from dark chocolate. Dark chocolate weighs fifty grammes with six milligrammes of iron. The National Institutes of Health normally recommends, for women between the ages of 19 and 50, a daily consumption of 18 milligrammes of iron, and adult men a daily consumption of 8 milligrammes of iron. Dark chocolate can be a delicious way to enhance your intake of iron, especially in those who will be at risk for iron deficiency, including pregnant or menstruating individuals, older adults, and children, who will need greater levels of iron intake, according to Diana Mesa, RD, LDN, who owns En La Mesa Nutrition. Dark chocolate can be combined with foods high in vitamin C, such as berries, for an enjoyable, nutrient-rich treat that enhances absorption. Milk chocolate depressingly contains just about 1 milligramme of iron in 50 grammes. Thus, it would be your best friend if your iron levels are low.
May Improve Your Cognitive Capacity
A 2019 RCT study in Nutrients found that daily intake of dark chocolate for thirty days enhanced the cognitive performances of the participants. According to researchers, the methylxanthines in dark chocolate include caffeine and theobromine, which could explain why this intervention worked. Nevertheless, more studies are still needed to support these claims as well as more or less uncover how it manages to enhance cognitive functions.
May Raise Your Cholesterol Level
While some healthy benefits could be seen with the consumption of chocolate, some ill effects may also be seen. White and milk chocolate are rich in added sugars and saturated fat. The Centres for Disease Control and Prevention also state that the excessive consumption of added sugars and saturated fat may contribute to elevated or increased risk of having cardiovascular diseases and high cholesterol in a person. One 1.5-ounce milk chocolate bar contains about 22 grams of added sugars and 8 grams of saturated fats. One 1.5-ounce white chocolate bar contains 25 grams of added sugars and 16.5 grams of saturated fats.
Could exceed tolerable heavy metal levels?
Dark chocolate may be good for you, but a study by Consumer Reports in 2022 determined that daily dark chocolate consumption may be dangerous to adults, children, and pregnant people. They tested 28 dark chocolate brands for popular items and found that only 23 cadmium and lead would be harmful if taken daily. Taking the said heavy metals may cause developmental problems in adults and children, suppress their immune system, cause hypertension and renal damage. Investigate if goods are riskier than other ones; consume dark chocolate only as a treat; do not share dark chocolate with children to reduce the risk exposure for the higher lead and cadmium dose from ingestion.
A dark chocolate manufacturer is only at the remediation stage from cleaning out the contamination of their product. Sustainability in the production of dark chocolate gives the antidote to this problem. Lead penetrated the chocolate beans from exposure to equipment, barrels and other unsanitary equipment like tarps. Being earth-based, cadmium in the soil contaminates the cocoa beans. The cadmium levels increase with the maturation period of the beans. In an effort to counter cadmium buildup, farmers either replace their younger trees or directly genetically engineer the cocoa beans for them to absorb less cadmium.
FAQ’s
Q . What happens when you eat chocolate daily?
A . What happens after eating chocolate? Because of its fat and sugar content, chocolate is often criticised. Acne, obesity, high blood pressure, coronary artery disease, and diabetes may result from its use. Remember that chocolate contains caffeine and associated compounds.
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