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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 July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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