Types of dark chocolate: which is the best nutritionally?
There's a wide array of dark chocolate available: from dark chocolate, which contains at least 45% cocoa, or extra-dark chocolate, where the cocoa percentage increases to 70% and can reach up to 100%. So, which one do you choose?
First of all, it should be quality chocolate, without artificial ingredients, with a high percentage of cocoa and, therefore, less cocoa butter and sugar. But the decision also depends on taste: whilst 100% is suitable for vegans or people with intolerances and is certainly rich in benefits, it could be very bitter on the palate.
We therefore recommend starting with 70% dark chocolate and then progressing to 85%, which is even more nutritious but has a more intense flavor. Try every kind of dark chocolate, choose your favorite, and keep one in your bag for a moment of pleasure... and well-being!
Is dark chocolate good for your health?
Eating top-quality dark chocolate can be exceptionally beneficial for your health. Countless studies have shown that it can boost our moods, enhance our memory skills and support brain and heart health and so much more—keep reading our article to uncover all the details!
The main benefits of dark chocolate
Discover the main health benefits of dark chocolate below and never feel stressed about indulging in a few squares of quality chocolate.
1. Rich in nutrients
Not only is dark chocolate teeming with sophisticated flavor, but it’s also rich in minerals and vitamins that are a major boost for your body. Choose artisanal dark chocolate with at least 70% cocoa content to take full advantage of its health benefits.
The approximate nutritional profile for a 3-ounce dark chocolate bar with at least 70% cocoa is:
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Dietary fiber: 11g
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Iron: 11g
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Magnesium: 230mg
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Potassium: 950mg
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Copper: 1.8mg and 98% of your daily requirement
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Manganese: 2mg and 76% of your daily requirement
Dietary fiber helps speed up the digestion process, while magnesium is an essential mineral for healthy body function and, luckily, readily available in dark chocolate. Lucky for all of us chocoholics, dark chocolate can be a nutritious snack when enjoyed in small doses.
2. Perfect for women
Cocoa contains a high amount of magnesium, which is useful for both physical well-being and balancing our nervous system. For women especially, who often suffer from magnesium deficiency, a piece of dark chocolate can help alleviate nervousness, anxiety, and insomnia!
3. Natural antidepressant
Dark chocolate is also a good tonic for the nervous system, thanks to the presence of phenylethylamine, a natural antidepressant. In addition to the relaxing properties of magnesium, chocolate is also exceptional at reducing stress thanks to the tryptophan it contains, which helps the body release serotonin, the good-mood hormone!
4. Improve memory and concentration
Dark chocolate is packed with flavonoids, and one of the health benefits of flavonoids is that they can enhance our concentration and memory. Never underestimate how much a piece of extra-dark chocolate can help before an exam or important business meeting!
Flavonoids are believed to increase blood flow and oxygen to the brain which in theory should support cognitive function. Flavonoids support the brain on another level, too; since they’re anti-inflammatory, they help protect brain cells from toxins and inflammation.
5. Natural antioxidant
Of all the substances in cocoa, the most important are polyphenols. These natural antioxidants are found in high quantities in cocoa beans and preserved in various percentages in chocolate.
The most important is undoubtedly epicatechin, a substance that helps to improve cardiac function and has positive effects on circulation and blood pressure. In addition, a study published in 2022 shows that catechins have hepatoprotective and immunostimulant properties. Flavonoids such as polyphenols protect the arteries from atherosclerosis and prevent cardiovascular diseases that can lead to heart attacks and strokes.
6. Combats cholesterol
The active ingredients of cocoa, in conjunction with the effects of the stearic acid in cocoa butter, have an anti-inflammatory effect, increase good cholesterol (HDL), and reduce bad cholesterol (LDL) and triglycerides. For this reason, cocoa is an ingredient often found in the formulation of anti-cellulite treatments!
7. Protection against sun damage
Sunglasses, chilled drinks, and a few blocks of premium dark chocolate are the new summer must-haves. Or so say the results of a study, which shows that regular consumption of high-quality dark chocolate can be effective at protecting the skin from UV damage.
In order to have these healing effects, dark chocolate must be naturally high in flavonols, which are plant-based antioxidants. Why? These are believed to increase blood flow to the skin, which means that more protective nutrients are present that can shield the skin from the sun’s rays.