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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 January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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