Not just treat, chocolate packs healthy punch
Published on Thursday, February 1, 2024
By: Rachel Vanderford, rvanderford@umc.edu
It’s Valentine’s Day and pink and red plastic bags filled with foil-wrapped, heart-shaped candies pack the shelves of supermarkets everywhere. While indulging in chocolate is a beloved tradition during the month of February, it's essential to consider both the tantalizing benefits and potential health risks associated with the sweet treat.
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Heart Healthy
Chocolate, particularly dark chocolate with its high cocoa content, has been associated with several heart health benefits. Studies have indicated that consuming moderate amounts of chocolate may contribute to improved cardiovascular health. This is primarily attributed to the presence of flavonoids, specifically flavanols, in cocoa, which have been shown to promote healthy blood flow, reduce inflammation and lower blood pressure. Additionally, dark chocolate consumption has been linked to enhanced endothelial function, which helps regulate blood vessel dilation and constriction, crucial for maintaining proper circulation.
These combined effects may reduce the risk of heart disease, lower the likelihood of blood clots, and potentially decrease the incidence of strokes.
“Cocoa consumption is associated with reduced risk of cardiovascular disease including coronary heart disease, myocardial infarction (heart attack), all cardiovascular disease, stroke and hemorrhagic stroke with the protective effect likely to be secondary to polyphenols that are concentrated in cocoa beans,” said Dr. David Vearrier, professor and division chief of medical toxicology. “Chocolate has also been demonstrated to reduce blood pressure at least in the short term.”
However, it's important to note that these benefits are most pronounced when chocolate consumption is part of a balanced diet and lifestyle, and excessive intake should still be avoided due to its calorie and sugar content, which can contribute to weight gain and other health risks.
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Brain Boost
In addition to its potential heart health benefits, chocolate also offers psychological advantages. Consuming chocolate triggers the release of neurotransmitters like serotonin and endorphins in the brain, which are associated with feelings of pleasure and happiness. This mood-enhancing effect can lead to temporary improvements in overall well-being and may help alleviate stress and anxiety. By increasing blood flow to the brain, cocoa may also provide protection against brain-related disorders like Alzheimer’s disease.
These psychological benefits of chocolate consumption can contribute to a sense of relaxation and contentment, making it a comforting treat for many individuals. However, excessive intake may lead to negative effects such as jitteriness or disrupted sleep patterns.
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Mineral Makeup
Additionally, chocolate contains essential vitamins and minerals such as magnesium, iron and potassium, which are important for various bodily functions including muscle and nerve function, energy production and maintaining healthy blood pressure levels.
However, numerous studies have also concluded that chocolate contains harmful elements as well. A Consumer Reports study suggests that a third of chocolate products contain the heavy metals lead and cadmium. Dark chocolate samples tend to have higher lead levels than milk chocolate samples.
"Higher concentrations of cocoa in dark chocolate are associated with higher concentrations of these heavy metals,” Vearrier said. “Contamination likely occurs in the country of origin.”
The Food and Drug Administration notes, however, that if milk chocolate manufacturers source their raw materials appropriately, lead levels in their finished products should not exceed 0.1 ppm lead.
Vearrier said consumption of small amounts of dark chocolate on a daily basis shouldn’t put you over dietary guidelines, but that children and pregnant or breastfeeding individuals should reduce consumption of dark chocolate or avoid it entirely.
Chocolate also contains caffeine and a related compound called theobromine, which are excreted in breastmilk, and so passed along to infants.
“Compared to milk chocolate, dark chocolate is the healthier alternative,” said Rebecca Turner, registered dietitian nutritionist. “If you enjoy the taste of dark chocolate, choose it and reap some extra nutrients that are good for you. Bottom line, choose the chocolate that brings you joy, and be mindful of your portion sizes.”
“If you choose to avoid dark chocolate, you can still reap the benefits of polyphenol rich food consumption via berries (blueberries, strawberries), fruits (apples, plums), and nuts (hazelnuts, pecans),” said Vearrier. “Consumption of fruits and vegetables are associated with the same protective effects against cardiovascular disease as chocolate and are likely more effective.”
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