Chocolate made from the seeds of the cocoa tree grown in the tropics is said to have been used as early as the Olmec civilization in Mesoamerica between 1500 and 400 BC. This was not widely known until after Europeans discovered the American continent. Because of its unique strong, mellow and slightly bitter flavor, it has become an irresistible food for many people.

While enjoying the flavor, will eating chocolate have any effect on our health? Let’s start with scientific research to see what are the health benefits!

Benefit 1. Improve cholesterol and reduce the risk of cardiovascular disease

A study published in the “Journal of Nutrition” showed that eating chocolate may help lower low-density lipoprotein (LDL). Chocolate, will promote cardiovascular health by improving cholesterol and blood pressure. Another document published in “Diabetes Medicine” pointed out that chocolate rich in cocoa polyphenols can increase high-density lipoprotein cholesterol in patients with type 2 diabetes and reduce the risk of atherosclerosis.

Benefit 2. Protect the brain and prevent cognitive decline

Cocoa beans are rich in flavonoids, and many epidemiological studies have confirmed that regular intake of flavonoids can improve general cognitive ability, attention and memory, and has positive effects on improving the cognitive function of the brain and reducing the risk of dementia , especially older and high-risk groups.

However, a paper last year showed that this effect is also beneficial for children and young adults with an average age of less than 25 years. The research team found that after the subjects ate cocoa and its products, the blood flow in the brain and the oxygen content of the blood in the brain increased; after long-term intake, the neurotrophic factors that can promote the growth and development of neurons also increased, and cognitive Performance got better.

Benefit 3. Beneficial to the growth and development of the fetus

Many mothers-to-be will ask: “Can I eat chocolate during pregnancy?” From the perspective of caffeine, the American College of Obstetricians and Gynecologists currently recommends that pregnant women consume no more than 200 mg of caffeine per day. But eating chocolate for pregnant women may have other benefits. For example, a study of 2,291 pregnant women showed that eating chocolate during pregnancy may reduce the risk of preeclampsia (pregnancy toxemia).

A clinical trial at the 2016 annual meeting of the Association of Maternal Fetal Medicine found that eating a small amount of chocolate (about 30 grams) during pregnancy can improve blood flow to the uterine artery, regardless of whether the flavanol content in chocolate is high or low. Normal development and functioning of the placenta. It is worth noting that since the trial did not use “women who did not eat chocolate” as a control, more research is needed to determine the health benefits of cocoa for pregnant women or babies in this regard.

Benefit 4. Improve your mood and stay away from depression

Many people believe that chocolate can relieve feelings of anxiety and irritability, and some women also experience high chocolate cravings when they experience abnormal premenstrual dysphoria. In a survey of more than 13,000 U.S. adults, consumption of chocolate, especially dark chocolate, may be associated with lower odds of clinically relevant depressive symptoms. A study published in the “British Journal of Clinical Pharmacology” in 2013 said that eating chocolate can not only protect nerves and improve cognitive ability, but also help emotions, making people feel calm and satisfied.

High purity, low sugar content! It’s healthy to eat chocolate

While cocoa may contain several health benefits, the same cannot be said of chocolate, which is high in fat and sugar. In addition to cocoa raw materials, many chocolate products also add other ingredients, which have some negative effects. For example, it has been linked to acne (pimples), obesity, high blood pressure, coronary artery disease, and diabetes, possibly due to the high fat and sugar content of the product.

In addition, human studies on the relationship between chocolate and bone density are inconsistent. For example, a study published in the “American Journal of Clinical Nutrition” found that elderly women who ate chocolate every day had significantly higher bone density and strength. Low levels may lead to osteoporosis. A 2019 paper held the opposite view and suggested that it may be due to the different ingredients of chocolate. Because their research results show that women’s moderate intake of chocolate after menopause has no effect on bones, and it can also stimulate the bones of adolescents longitudinally and help them grow taller. The research team also made recommendations based on flavonoid and mineral content: unsweetened cocoa powder was the best choice, followed by dark chocolate, which has a higher cocoa content.

Although eating chocolate seems to be beneficial to health, because it also contains caffeine, if you are a person who is particularly sensitive to the effects of caffeine, you may experience rapid heartbeat, palpitations, nervousness, or affect the quality of sleep.

Generally speaking, chocolate with lower purity usually contains more sugar. If the added fat is not good oil, eating too much may have an impact on cardiovascular health. Chocolate with higher purity may contain less fat and sugar, but it is recommended to pay more attention to the nutritional labels before purchasing; products with a cocoa content of more than 70% are relatively better choices. But even a product with a high purity will bring a certain amount of calories and fat. The conclusion is that any food intake is inappropriate, and chocolate is the same, moderation is the key.