We are all familiar with the saying "An apple a day keeps the doctor away", but recent studies show that consuming one or two pieces of dark chocolate a day can have a number of health benefits. Cocoa is rich in flavanols, compounds from the flavonoid group known for their antioxidant and anti-inflammatory properties.

A recent study by the University of Surrey found that people who consume more flavanols from cocoa, as well as from other sources such as tea, apples, and grapes, experience a greater reduction in blood pressure over time, especially if it was high to begin with.

The study, published in the European Journal of Preventive Cardiology, analyzed data from 145 previous studies. The observed reduction in blood pressure is comparable to that seen with some prescription medications.

Another study published in the British Medical Journal, involving nearly 19,000 people, found that people who consume between 150 and 300 grams of dark chocolate per week are 21% less at risk of type 2 diabetes than those who rarely or never consume it.

Additional studies suggest a potential link between dark chocolate consumption and lower cholesterol and stress levels, as well as reduced inflammation in the body.

"Dark chocolate is also rich in polyphenols, natural compounds found mainly in fruits and vegetables that help promote the growth of good bacteria in the gut. A small daily dose of high-quality dark chocolate can bring surprising benefits," said Gabriel Newman, a nutritionist and creator of recipes for The Fast 800 intermittent fasting plan.

"The flavonoids in cocoa are associated with improved blood flow to the brain, better memory, and even reduced mental fatigue. Some studies suggest that regular consumption of cocoa with high flavonoid content may support cognitive health as we age. In addition, dark chocolate contains compounds that can improve mood by increasing serotonin and endorphin levels," she said.

Chocolatier Tracy Deacon, head of new product development at Cartwright & Butler, also believes that dark chocolate "has many potential health benefits" when consumed in moderation.

"The benefits of dark chocolate for improving mental well-being seem endless, as it helps release endorphins and increase serotonin, which in turn creates a positive mood," she said.

Dark chocolate has been found to help satisfy cravings for sweets after meals, which will have a positive impact on both our physical and mental health.

Ryan James, health and wellness advisor at Vitality, explained that dark chocolate remains the optimal choice for health benefits.

"Chocolate manufacturers do not include details of the flavanol content—a plant antioxidant—on their labels, so it can be difficult to know exactly how much is in a chocolate bar. But as a rule, 20 g of dark chocolate (60% cocoa) contains 34 mg of flavanols, 20 g of milk chocolate contains 14 mg of flavanols, and 20 g of white chocolate contains no flavanols," Newman noted.

To make matters even more complicated, milk and white chocolate also contain higher amounts of sugar and milk, which means they contain more calories and unhealthy fats compared to dark chocolate.

The nutritionist recommends choosing dark chocolate with at least 70% cocoa content "for maximum benefit and minimum sugar." | BGNES