Discover the Health Benefits of Dark Chocolate: Dietitians Share Why It’s Good for Your Heart and Brain
The best part? Dietitians say you can—and should—enjoy this sweet treat daily
When you’re craving a sweet treat, grabbing a square or two of chocolate is an easy choice. From white chocolate to milk to dark, there’s no shortage of options. But if you want to satisfy your sweet tooth and enjoy a few health perks, nutritionists recommend dark chocolate. Here, experts share the benefits of dark chocolate, how much you should be eating and different ways to incorporate it into a balanced diet.
What sets dark chocolate apart?
Our experts say that dark chocolate is like a more intense, “grown-up” version of milk chocolate. It contains more cacao solids and tastes more bitter than other varieties, explains Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest.
“Dark chocolate contains at least 50 percent cacao solids, while milk chocolate contains 10-50 percent,” says Balls. “The higher the percent of cacao solids, the better nutrient content.” She recommends eating dark chocolate with at least 70 percent cacao for optimal health benefits. (Your favorite brands like Lindt, Ghirardelli, Chocolove and more all have dark chocolate bars with at least 70 percent cacao.)
The health benefits of dark chocolate
Potent nutrients and antioxidant compounds in dark chocolate deliver some impressive health benefits. Sapna Peruvemba, MS, RDN, a dietitian at Health By Sapna, describes it as a “nutritional powerhouse.”
Peruvemba says, one ounce of dark chocolate with 70-80 percent cacao content gives you:
- 1 mg of zinc (10 percent daily value)
- 65 mg of magnesium (17 percent daily value)
- 3.4 mg of iron (19 percent daily value)
- 0.5 mg of copper (25 percent daily value)
- 0.5 mg of manganese (27 percent daily value)
What does that mean in terms of your health? The benefits of dark chocolate include:
Less bloating and fatigue
Find yourself craving a bit of dark chocolate during that time of the month? There’s a reason for that. Magnesium is a huge help for women in perimenopause who experience irregular periods and more intense PMS symptoms. “It helps reduce PMS symptoms like bloating and fatigue and supports muscle relaxation—bye-bye, menstrual cramps!” says Peruvemba.
Sharper thinking
In addition to being rich in minerals, dark chocolate contains “ anti-inflammatory and antioxidant compounds [called polyphenols] that promote optimal brain health,” says Balls.
A healthier heart
Those shame polyphenols that sharpen your thinking also reduce a cell-harming process known as oxidative stress, which Balls notes ultimately helps lower blood pressure and cholesterol. What’s more, the polyphenols in dark chocolate help the body produce nitric oxide, a compound that widens blood vessels and improves blood flow. The result? A healthier heart.
Better digestion
Another perk? “One square or one ounce of dark chocolate contains three grams of dietary fiber, which is very impressive considering a whole banana or orange contains the same amount,” says Balls. “Dietary fiber aids in gut health, chronic disease prevention and management and reaching and maintaining a healthy weight.”
Can you eat dark chocolate daily?
Experts agree that dark chocolate can be enjoyed daily as part of a balanced diet. Peruvemba recommends “indulging in about one ounce of dark chocolate every day because it gives you a healthy dose of nutrients.”
However, it’s important not to go overboard. “Dark chocolate still contains calories, fat and added sugar, so we want to be mindful of our overall intake,” says Balls.
How to add dark chocolate into your diet
Besides noshing on a square or truffle for a sweet fix, you can also enjoy dark chocolate with other snacks, add it to your breakfast or even mix it with a beverage.
“Some ways to incorporate dark chocolate include drizzling it over oatmeal in the mornings, mixing it into plain Greek yogurt with granola and berries or enjoying it plain with strawberries on the side,” says Balls.
Peruvemba says you can also mix it into hot chocolate for a lower-sugar option, or add it to a fruit smoothie for an extra touch of sweetness.
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