Dark Chocolate: Moderation is Key for Seniors

I don't know about you, but I do like a piece of dark chocolate on occasion. I know it has fats and calories in it, so I eat it in moderation only. But did you know, it might be worth a few fats for it's does have a few good benefits? Dark chocolate does offers some health benefits. It's the most beneficial when the cocoa content is at 70% however. Recently, Consumer Reports said safer choices include Mast Organic dark chocolate, Taza chocolate, Ghiardelli and Valrhona. They have the least amount of cadmium and lead. It appears all chocolate tested has these elements. Due to the fact that cadmium and lead can cause developmental problems, exposure to these heavy metals poses the greatest risk for pregnant people and young kids. I think the key point is that dark chocolate can be a wonderful treat, but it’s not really a health food.

cocoa beans and dark chocolate.Photo byR.Gerner/Canva

Dark chocolate is packed with powerful antioxidants, such as flavonoids and polyphenols, which help protect the body from damage caused by free radicals. (Do you remember that the free radicals are the unstable molecules that cause damage to other beneficial molecules). The powerful antioxidants can reduce inflammation and lower the risk of chronic diseases. The flavonoids in dark chocolate can also improve heart health by lowering blood pressure, improving blood flow, and reducing the risk of heart disease. It can also benefit you by helping to maintain healthy cholesterol levels.

Consuming dark chocolate can enhance brain function by increasing blood flow to the area. It may also improve memory and reduce the risk of neurodegenerative diseases like Alzheimer's. In addition, dark chocolate also stimulates the production of endorphins, the body's natural feel-good chemicals. It also contains serotonin, which acts as an antidepressant. This combination can help improve mood and reduce stress.

Dark chocolate has a lower glycemic index compared to milk or white chocolate, meaning it causes a slower rise in blood sugar levels. The flavonoids can also improve insulin sensitivity, which is beneficial for managing blood sugar levels.

darker is better.Photo byR.Gerner/Canva

The antioxidants in dark chocolate can protect the skin from damage caused by UV rays and improve skin hydration and texture. However, I think it's too late for me in this department.

Dark chocolate is a good source of essential minerals such as iron, magnesium, copper, and manganese, which are important for various bodily functions, including the formation of red blood cells and the maintenance of healthy bones and muscles. In moderation, dark chocolate can aid in weight management by reducing cravings for sweet, salty, and fatty foods. The fiber content can also help you feel fuller for longer. I bet you didn't see that coming.

The prebiotic effects of dark chocolate can support the growth of beneficial bacteria in the gut, promoting a healthy digestive system. The prebiotics feed the probiotics that I last wrote about.

Chocolate can be hard to resist.Photo byR.Gerner/Canva

The high levels of antioxidants in dark chocolate may help reduce the risk of certain types of cancer by protecting cells from oxidative damage.( the result of imbalance between the free radicals (bad) and antioxidants(good) . There are other causes of oxidative damage as well, like, radiation, chemicals, poor diet, smoking, alcohol, pesticides and others.

While dark chocolate has these benefits, it's important to consume it in moderation only, due to its calorie/ fat/lead and cadmium content. Choosing dark chocolate with a high cocoa content will provide the most health benefits.

Resources:

https://www.healthline.com/health-news/is-dark-chocolate-bad-for-your-health-what-we-know

Written by K. Vogal on 2/13/ 2023 — Fact checked by S. Sanahori

https://www.consumerreports.org/health/food-safety/heavy-metals-in-baby-food-

By J. Hirsch Published 8/16/ 2018 . Updated 6/27/ 2023