Many people think that black chocolate is bitter and astringent, but in fact, scientific research has proven that black chocolate, which comes from the cocoa tree and is high in cocoa content, has seven mysterious benefits for health. When choosing to eat chocolate in the future, you may consider switching to black chocolate.
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Dark chocolate with high cocoa content is rich in water-soluble fiber and minerals. For example, 100 grams of chocolate contains 70 to 85% cocoa, which contains 11 grams of fiber and a large amount of potassium, phosphorus, zinc, selenium and iron. wait.
The fatty acids in cocoa and dark chocolate are good fatty acids, consisting mainly of oleic acid (a heart-healthy fat also found in olive oil), stearic acid, and palmitic acid. Stearic acid has a neutralizing effect on cholesterol in the body. Black chocolate also contains stimulants such as caffeine and theobromine, which have a stimulating effect, but compared with coffee, the caffeine content is very small.
However, 100 grams of black chocolate is a large portion and is difficult to eat in one day. It also contains 600 calories and a lot of sugar, so it is best to consume black chocolate in moderation.
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2. Rich in antioxidants:
Black chocolate is rich in antioxidants and contains organic compounds with antioxidant effects, including polyphenols, flavanols and catechins. Studies show that polyphenols in dark chocolate may help lower bad cholesterol when combined with foods like almonds and cocoa. Studies have shown that cocoa and dark chocolate have more antioxidant activity and more polyphenols and flavanols than other fruits such as blueberries and acai berries.
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3. Enhance blood flow and lower blood pressure:
The flavonoids in black chocolate can stimulate the inner walls of arteries and produce nitric oxide. Nitric oxide signals the arteries to relax, reducing resistance to blood flow and thereby lowering blood pressure. Many controlled studies show that cocoa and dark chocolate can improve blood flow and lower blood pressure, but the effects are modest.
However, a study of patients with type 2 diabetes and hypertension showed that eating black chocolate had no blood pressure lowering effect. People already treated for high blood pressure may not get the additional blood pressure-lowering benefits of adding cocoa flavanols to their diet.
4. Raise good cholesterol and protect bad cholesterol from oxidation:
Eating black chocolate can improve several important risk factors for heart disease and prevent cholesterol accumulation. Studies have shown that eating black chocolate and flavanol lycopene can significantly reduce total cholesterol, bad cholesterol and triglycerides. When bad cholesterol oxidizes, it can damage the lining of the arteries in the heart and other tissues. Cocoa contains a lot of antioxidants, which can reduce bad cholesterol that is easily oxidized. The flavanols in dark chocolate can also lower insulin resistance, reducing the risk of diseases such as heart disease and diabetes.
5. May reduce risk of heart disease:
The compounds in black chocolate can prevent bad cholesterol from oxidation, which can reduce the retention of bad cholesterol in the arteries in the long run, thus reducing the risk of heart disease. Many studies show that eating cocoa or chocolate, which is rich in flavanols, can lower blood pressure and improve cardiovascular health.
Studies have shown that eating chocolate three times a week can reduce the risk of cardiovascular disease by 9%. Another study showed that eating 45 grams of chocolate per week can reduce the risk of cardiovascular disease by 11%. A 2017 clinical trial found that eating almonds, with or without dark chocolate, improved bad cholesterol levels.
6. Protect skin from sun damage:
Bioactive compounds in dark chocolate may be beneficial to the skin. Flavanols protect skin from sun damage, improve blood flow to the skin, and increase skin density and moisture. Research shows that eating black chocolate or cocoa, which is high in flavanols, for 12 weeks can make your skin more capable of protecting against sun damage.
If you’re planning a beach vacation, consider snacking on extra dark chocolate in the weeks and months ahead, but remember, dark chocolate is not a replacement for sunscreen.
7. Strengthen brain function:
Dark chocolate can also improve brain function. Studies show that eating cocoa high in flavanols may improve blood flow to the brains of young people, and that eating cocoa daily may improve attention, verbal learning and memory.
Cocoa flavonoids may also help maintain cognitive function in older adults with mild cognitive impairment and reduce the chance of developing dementia, but more research is needed. Cocoa contains stimulating substances such as caffeine and theobromine, which may improve brain function in a short period of time.
Although black chocolate has many benefits, especially the prevention of heart disease, black chocolate contains a lot of sugar and fat, so it should not be eaten in excess. You can eat one or two pieces of dark chocolate after dinner. Drinking hot chocolate without adding butter or sugar can reduce the intake of sugar and fat. Everyone should choose high-quality dark chocolate, one with a cocoa content of 70% or higher. The darker the dark chocolate, the less sugar it contains.
Reference: “Healthline”
Originally published inSo Fit So Good
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2024-02-05 04:18:31
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