9 science-backed reasons to eat more chocolate

Move over kale and kombucha. Turns out chocolate may give them a run for their money as a delicious superfood.

Chocolate has long been on the nutrition naughty list.

But mounting evidence suggests this sweet offender could be good for your health.

From potentially reducing depression to improving cognitive function and supporting foetal development during pregnancy, it seems chocolate may be an unsung health hero.

So, if you’re a glass and a half full kind of person, here is a list of reasons not to feel guilty for giving in to those 3pm (or, in our case, 24/7) cocoa cravings.

Chocolate health benefits during pregnancy

Eating 30g of chocolate every day during pregnancy could support foetal growth and development, a 2016 study suggests.

But while previous studies have also linked moderate chocolate consumption during pregnancy with a lower risk of preeclampsia, leading Australian APD and nutritionist Rachel Scoular recommends treading with caution.

“Studies have found conflicting results and more research is required,” she says.

“Nonetheless, pregnant women should be mindful of portion control as chocolate of all varieties is calorie-dense and contains caffeine, which must be monitored during pregnancy.”

dark chocolate

Dark chocolate may improve eyesight

Adults who ate dark chocolate had a positive association with visual clarity in the two hours after consumption, scientists from the University of the Incarnate Word Rosenberg School of Optometry discovered.

However, Rachel says while this may be due to an increased blood flow between the brain and retina, there is still limited evidence behind this health benefit.

Chocolate is linked to lower risk of diabetes and heart disease

Clinical naturopath and nutritionist Michaela Sparrow explains dark chocolate, when consumed in moderation as part of a balanced diet, could help lower the risk of diabetes and heart disease.

“The flavonoids in dark chocolate have shown to improve insulin sensitivity and blood sugar balance, both of which play a role in the development of diabetes,” Michaela says.

“The high antioxidant content in chocolate supports heart health by promoting healthy blood circulation, reducing inflammation and oxidative stress, all of which play a role in the development of cardiovascular disease.”

chocolate benefits

Health benefits of chocolate for the gut

Chocolate may be a great snack option for when you’re feeling bloated.

“Dark chocolate with high cocoa content contains prebiotic properties that can support beneficial gut bacteria,” Michaela says.

According to research, people who drank high-cocoa chocolate milk for four weeks measured higher levels of gut-healthy bacteria lactobacillus and bifidobacterium.

The same team also found chocolate can reduce the growth of bad bacteria associated with inflammatory bowel disease.

Chocolate may improve brain function and cognition

It is suggested that cocoa flavonoids found in dark chocolate may help boost verbal episodic memory in healthy young adults two hours after consumption.

Dark chocolate also contains mild stimulant compounds like caffeine and theobromine to help increase alertness and improve focus, Michaela explains.

“These compounds can have a positive effect on cognitive function and may enhance short-term mental performance.”

milk chocolate

Chocolate may help improve skin health

Michaela says the high levels of anti-inflammatory and antioxidant compounds found in chocolate could also be great for skin health, especially for skin ageing.

A 24-week trial found the daily consumption of cocoa flavanols could help improve skin wrinkles and elasticity in preventing the photo-ageing process.

Chocolate can make you happier

They say money can’t buy happiness, but it could buy you chocolate, which is pretty much the same thing.

One study found of 13,626 adults from the US National Health and Nutrition Examination Survey found eating dark chocolate may positively affect mood and relieve depressive symptoms.

KYH Nutrition founder Andrea Zapantis says this is potentially due to chocolate contributing to the release of endorphins and serotonin.

“As chocolate contains caffeine and theobromine which helps to stimulate alertness, the pleasurable taste and antioxidants may also contribute to improving your mood” Andrea explains.

“As always moderation is key in chocolate consumption.”

Chocolate may help reduce stress and inflammation

Findings from two by the Loma Linda University Adventist Health Sciences Center in the US found eating 70 per cent dark chocolate has positive effects on stress levels, inflammation, mood, memory and immunity.

Chocolate can help you recover after a workout

Andrea says eating chocolate may also help to enhance exercise performance.

Research published in the Medicine & Science in Sports and Exercise journal suggests drinking fat-free chocolate milk after exercise can help the body retain, replenish and rebuild muscle, aiding recovery.

It also found chocolate milk more effective in helping to repair and rebuild muscles after a bout of exercise than specifically designed carbohydrate-based energy drinks.

Try these delicious chocolate recipes:

Written by Tianna Nadalin. Updated by Melissa Hong in June 2023.

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