In This ArticleView AllIn This ArticleMight Improve Your Heart HealthMay Reduce Menstrual CrampingMay Boost Your Iron LevelsMay Improve Your Cognitive FunctionMay Increase Your Risk for High CholesterolCould Exceed Safe Heavy Metal Consumption
In This ArticleView All
View All
In This Article
Might Improve Your Heart Health
May Reduce Menstrual Cramping
May Boost Your Iron Levels
May Improve Your Cognitive Function
May Increase Your Risk for High Cholesterol
Could Exceed Safe Heavy Metal Consumption
If you’re a chocolate lover, you may feel confused about whether eating it is beneficial or detrimental to your health. As you know, chocolate has various forms. White chocolate, milk chocolate anddark chocolate—all have different ingredient makeup and, as a result, their nutritional profiles aren’t the same. Much of the research has been conducted on milk chocolate and dark chocolate as these contain cacao solids, parts of the cacao plant. After these solids are roasted, they are known as cocoa. Many of the purported health benefits of chocolate are related to components of cacao solids. It may surprise you, but white chocolate actually doesn’t contain cacao solids; it only contains cocoa butter.
Any kind of chocolate can fit into an overall well-rounded eating pattern, but are there specific health benefits to eating chocolate regularly? In this article, we’ll share the latest research on the health effects of eating chocolate regularly.
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As mentioned above, milk and dark chocolate have different nutritional profiles. Another difference is that dark chocolate is richer in magnesium. According to theUSDA, 50 grams of dark chocolate contains 114 milligrams of magnesium, which is about 35% of adult females’recommended dietary allowance. Milk chocolate contains about 31 milligrams of magnesium in 50 grams, about 16% of the RDA. Magnesium has been shown to help relax muscles, including the uterine lining. This can help ease menstrual cramps, potentially leading many menstruating individuals to crave chocolate during menstruation, per a 2020 article published inNutrients.
According to a 2021 study in theJournal of Nutrition, iron-deficiency anemia is on the rise. It can lead to symptoms including fatigue, weakness and brittle nails. But for you chocolate lovers, we have good news! Dark chocolate is a good source of iron. A 50-gram serving of dark chocolate contains 6 milligrams of iron. To put that in perspective, females ages 19 to 50 require 18 milligrams of iron per day, and adult males need 8 milligrams per day, per theNational Institutes of Health.Diana Mesa, RD, LDN, CDCES, owner of En La Mesa Nutrition, says, “Dark chocolate can be a tasty way to increase iron intake, especially for folks at risk of developing iron-deficiency anemia, like birthing and menstruating people, older adults and children, who need higher amounts of iron. For better absorption, dark chocolate can be paired withfoods rich in vitamin C, like berries, for a sweet and nutrient-rich snack.” Unfortunately, milk chocolate only contains about 1 milligram of iron in 50 grams. So, if your iron levels are low, dark chocolate would be your best bet.
In a 2019 randomized control trial inNutrients, daily dark chocolate intake for 30 days improved cognitive functioning in participants. The researchers attribute this to the methylxanthines in dark chocolate, which include theobromine and caffeine. However, more research is needed to confirm these findings and further understand the mechanisms that led to cognitive improvements.
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While there are some potential health benefits of eating chocolate, there are also some possible negative consequences. White chocolate and milk chocolate are high in saturated fat and added sugars. According to theCenters for Disease Control and Prevention, overconsumption of saturated fat and added sugars is associated with high cholesterol and a higher risk of cardiovascular disease. One (1.5-oz.)milk chocolatebar contains around 22 grams of added sugars and 8 grams of saturated fat, while one (1.5-oz.) white chocolate bar contains 25 grams of added sugars and 16.5 grams of saturated fat.
The Bottom Line
Research shows that dark chocolate has potential benefits for heart health, cognitive function and iron deficiency, since it is the type of chocolate richest in flavonoids, methylxanthines, magnesium and iron. However, more research is needed to further understand chocolate’s health benefits and the mechanisms that lead to various health outcomes.
That being said, one food will generally not make or break your health (unless you have an allergy or severe sensitivity). Mesa says, “Allowing yourself to enjoy the foods you like without restricting leads to a healthier relationship with food. Restricting chocolate when you want it will only make you want it more, which can lead to overeating or bingeing, triggering feelings of guilt and shame. That cycle is more harmful to [your] health than allowing yourself that piece of chocolate.” If you enjoy chocolate of any kind, consuming it in an overall well-balanced eating pattern is the most important thing. Check out ourchocolate dessert recipesif you’re ready to find your next favorite recipe.
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