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Science Says A Chocolate Bar A Day Keeps The Doctor Away

Science Says A Chocolate Bar A Day Keeps The Doctor Away

Has chocolate replaced an apple a day? There can be a new golden ticket to your health but one that doesn’t involve touring a creepy factory with orange creatures running around. And I’m not talking about Snooki even though Jersey Shore has been off the air for years. What are the health benefits that come from chocolate and what type of chocolate are we talking about here?

No More Candy Bars

When we are talking about chocolate and potential health benefits we are not referring to chocolate bars that you may find at the checkout line in a grocery or convenience store but true dark chocolate. This type of chocolate is a night and day difference to it’s “chocolate-like” counterparts.

Dark chocolate of at least 70% cacao is what you’re looking for here and ideally 90%. If you’ve eaten Hershey bars your whole life it can be quite an adjustment as dark chocolate has a deeper, richer and more bitter taste. When you start eating this regularly though you develop the taste for it and will not return to sugar filled candy bars.

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When you start eating dark chocolate you can look to start providing yourself with some great health benefits. Here are 5 things that come from eating dark chocolate.

1. Dark Chocolate Has A Very High Mineral Content

When you consume dark chocolate you are getting natural amounts of:

  • Fiber
  • Iron
  • Magnesium
  • Copper
  • Manganese
  • Potassium
  • Zinc
  • Selenium Gomez..

2. Dark Chocolate Can Lower Blood Pressure

Studies out of Germany took 18 weeks to observe otherwise healthy individuals that had higher than optimal blood pressure. When small portions of dark chocolate were added into the diet it was seen efficiently reduce their blood pressure.

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3. Dark Chocolate Can Help Manage & Lower Blood Sugar

This tends to surprise people because when you think of chocolate you tend to think of sugar. In the case of dark chocolate, there is some sugar but it is primarily made of fat. Dark chocolate, however, is made up of the good fats like oleic acid which is what you find in olive oil. The higher fat content is what helps keep the glycemic index low which helps in keeping blood sugar low. The polyphenols in dark chocolate, among their many benefits, are believed to promote vascular health and glucose control.

4. Dark Chocolate Is High In Antioxidants

This to me is the best selling point on it. A quick lesson on antioxidants; they help prevent free radical damage in the body and free radicals are what are formed when oxygen interacts with certain molecules. Cell oxidation can roughly be compared to when things rust. Antioxidants then are what help prevent damage from cell oxidation which includes premature aging, DNA damage and certain types of cancer. Researchers in Italy found that the antioxidant content in dark chocolate would help combat the negative of effects of free radical damage in the body.

5. Dark Chocolate Can Help Prevent Cardiovascular Disease

The antioxidant power shines through again through the form of those great polyphenols but also flavonoids. You might be thinking flavonoids are the love child between Flavor Flav and The Noid from Dominos, but they are thought to have heart protecting effects.

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Research out of Australia showed that small daily dark chocolate consumption could potentially avert 70 non-fatal, and 15 fatal cardiovascular events per 10,000 people treated over 10 years.

Wrapping It Up

So does this mean you can start eating dark chocolate by the shovel full? Well, you’ll need to slow down your horses there fella. Dark chocolate still contains a lot of calories due to that high fat content but the advantage is it only takes a few squares to help satisfy that sugar and chocolate craving.

If you notice with the studies they all mention SMALL amounts of dark chocolate that produced results. But having a square (or two) a day is a great way to get a treat that is also going to be providing you some tremendous health benefits.

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If you’re new to dark chocolate start off easy with a 50% cacao version and start working your way up. When you get up to 90% lower grades which once might have seemed too bitter will not seem to become overly sweet.

And as far as those milk chocolate candy bars, you’ll never want to see them again.

Just like Snooki..

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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