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15 Surprising and Science-Backed Health Effects of Dark Chocolate

15 Surprising and Science-Backed Health Effects of Dark Chocolate

You have probably heard others talk about the benefits of eating foods packed with nutrients and antioxidants as a way to promote overall health. I would be willing to bet that chocolate, and more specifically dark chocolate, has come up in these conversations. While it seems almost too good to be true, the health benefits to eating a moderate amount of dark chocolate are backed by science. So rest assured, this is one instance where you can have your cake (or in this case, dark chocolate) and eat it too.

1. For centuries, dark chocolate has been long been associated with health benefits

Incas referred to a beverage made from cocoa as “the drink of the gods”, which eventually gave rise to its scientific name Theobroma cacoa, derived from the Greek words theo (god) and broma (drink). Aztec Emperor Montezuma stated that cocoa “builds up resistance and fights fatigue” and can “permit a man to walk for a whole day without food”.

2. Dark chocolate is rich in a class of phytonutrients called flavonoids

Flavonoids are one of the most common and largest groups of phytonutrients found in the diet. These phytonutrients are chemicals found in plants that promote health To date more than 4,000 varieties have been identified. Dark chocolate and cocoa contain specific flavonoids called flavan-3-ols (or flavanols).

3. Dark chocolate is chock(olate) full of other nutrients

A small bar of 70-85% dark chocolate, let’s say 50 grams/1.75 ounces, contains

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  • nearly 6 grams of fiber for digestive health
  • a third of your recommended daily allowance (RDA) for iron to promote cardiovascular fitness
  • over a quarter of your RDA for magnesium for skeletal health
  • nearly 50% of your RDA for copper and manganese, important for antioxidant functions

It is also important to note, that a serving of dark chocolate contains 300 calories, so it is best to consume dark chocolate in moderation. And don’t worry! You can still get these healthy effects from smaller servings; just try to make sure you are eating dark chocolate that 70-90% cocoa.

4. Flavan-3-ols/flavonols in dark chocolate lower blood pressure

Research has shown that after consumption of dark chocolate, antioxidant capacity in blood increased, which led to the opening of blood vessels and decreased blood pressure.

5. Dark chocolate decreases “bad” cholesterol and increases “good” cholesterol levels

You may have heard LDL, HDL, or VLDL. But what does this alphabet soup mean to your cholesterol and overall health? Briefly, cholesterol is made up low-density lipoprotein (LDL), high-density lipoprotein (HDL) and very low-density lipoprotein (VLDL). LDL is considered the “bad” cholesterol that can build up on the walls of arteries, while “HDL” is called the good cholesterol, which can block LDL from building up on arteries. A variety of studies have shown that both dark chocolate and cocoa powder reduced LDL and oxidized LDL levels and increased HDL levels.

6. Dark chocolate reduces platelet aggregation

Platelets are components found in blood cells that help to form clots. While clots are critical in stopping excessive bleeding, hyperactive platelets can contribute to coronary heart disease. A study investigating the effects of white, milk, or dark chocolate showed that dark chocolate inhibited platelet accumulation, while white and milk chocolate had no effect on platelet clustering.

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7. Risk for cardiovascular disease is slashed by dark chocolate

Points #4-6 may be all well and good, but does dark chocolate broadly impact hearth health? Turns out, it does. A study researching the long-term diet habits in nearly 500 elderly men revealed that cocoa intake was inversely correlated with cardiovascular disease and mortality rates that were assessed 15 years after the study began. Another epidemiological study in the US general population demonstrated that consumption of chocolate was inversely related to coronary heart disease and that eating chocolate 5 times per week lowered the coronary heart disease risk by 57%. So go ahead and enjoy a daily piece of dark chocolate.

8. Moderate dark chocolate consumption lowers the risk for stroke

What about stroke? An analysis of five different studies demonstrated a nearly 20% stroke risk reduction when comparing those defined as high consumers (~ 62.9 grams/week or a tenth of a pound for our non-metric friends out there) to those defined as low consumers of dark chocolate (~ 0 grams/week).

9. Insulin blood sugar spikes are reduced by dark chocolate

Unfortunately, diabetes is a growing concern in the United States, so wouldn’t it be great if dark chocolate could mitigate rates of diabetes? An analysis over 40 clinical trials, including nearly 1300 participants, found that nutritional interventions with cocoa or chocolate significantly reduced fasting insulin concentrations and insulin resistance, endpoints which are used to assess risk for the development of diabetes and cardiovascular disease. Again, moderation is key here and the distinction between cocoa/dark chocolate and milk/white chocolate is critical since milk/white chocolate have lower levels of healthful components.

10. Flavanols stimulate blood flow to the brain

A 450 milligram dose (about 1/6 of a teaspoon) of cocoa flavanols increased cerebral blood flow to gray matter in the brain. Additionally, a five day regimen of 150 milligrams of cocoa flavanols increased blood oxygenation levels. But does blood flow translate into smarts? I’m so glad you asked, see the next point.

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11. Increasing intake of cocoa can improve cognitive function

A study in 90 elderly participants investigated the effects of a high (~990 milligrams), intermediate (~520 milligrams), or low (~45 milligrams) cocoa flavanol doses. Researchers found that participants on the high flavanol track were able to complete cognitive tests much faster and scored better on verbal fluency test scores in comparison to those assigned to low flavanol supplementation. So you are telling me that dark chocolate could make me smarter? Sweet.

12. Dark chocolate reduces stress

This list just gets better and better. Personally, I feel like a weight has been lifted off my chest and this next point only helps this feeling. Preliminary studies demonstrate that dark chocolate consumption reduced excretion of cortisol and catecholamines, hormones involved in the body’s stress response. Additionally, other researchers have shown that consumption of dark chocolate buffered stress responses and reduced levels of perceived stress as assessed through a stress questionnaire. Now it makes even more sense to keep a bar of dark chocolate at work.

13. Dark chocolate boosts energy

I am always looking for an alternative pick me up to my traditional afternoon cup of coffee. Dark chocolate contains a small amount of caffeine to help give you a boost during the mid-afternoon slump.

14. Flavanols from dark chocolate can protect the skin

Just in time for summer! Consumption of flavanol rich chocolate protects against UV rays by increasing the minimum amount of UV rays required to cause skin redness. Moreover, flavanols from cocoa improve blood flow to the skin and increases skin hydration and thickness.

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15. Dark chocolate can improve teeth health

Sparkle up that smile. Dark chocolate is rich in the antioxidant theobromine, which has been shown to protect the enamel surfaces of teeth. Additionally, this potent antioxidant is better than fluoride at remineralizing and hardening tooth enamel. Knowing these facts only makes me smile more.

As you can see, the health effects of dark chocolate are supported by science and exhibit how dark chocolate and cocoa broadly promote health. Even though I am a dark chocolate lover already, reading over this list has only further convinced me to pick up another bar the next time I am grocery shopping to enjoy this treat (in moderation)!

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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