Is Chocolate a Health Food?

Rich Source of Antioxidants.  Chocolate and foods such as prunes, blueberries, kale, broccoli, oranges and grapes contain free-radical fighting antioxidants.  Antioxidants are thought to combat aging and immune system diseases such as cancer.  Of all foods tested by the U.S. Department of Agriculture, dark chocolate was the richest in “oxygen radical absorbance capacity” containing over five times more per gram than blueberries and almost fifteen times as much as broccoli.[i]  A recent study published in Nature shows that the flavonoids and the polyphenols in chocolate caused a 20 percent increase in blood-stream antioxidants for several hours after ingestion of a 3 ounce serving of dark chocolate. Study co-author Crozier said, “I would advise moderate consumption, maybe a small bar of chocolate a day.” Serafini, Crozier, et al, Plasma antioxidants from chocolate, 2003. http://www.nature.com/nature/journal/v424/n6952/full/4241013a.html

Supports Cardiovascular Health. A recent meta-study of 136 publications found that chocolate consumption is associated with “beneficial effects on cardiovascular risk via effects on lowering blood pressure, anti-inflammation, anti-platelet function, higher HDL, decreased LDL oxidation. Additionally, a large body of trials of stearic acid suggests it is indeed cholesterol-neutral … Meanwhile, the large body of prospective studies of flavonoids suggests the flavonoid content of chocolate may reduce risk of cardiovascular mortality.” Ding, et al, Chocolate and Prevention of Cardiovascular Disease: A Systematic Review, 2006. http://www.ncbi.nlm.nih.gov/pubmed/16390538

Inhibits Dental Decay. The polyphenols in chocolate prevent cavities.  A recent experiment found that a water-soluble cacao extract reduced cavities in rats fed a cavity-inducing diet. This protective effect is modestly overridden in chocolates with higher sugar content. Ito, et al, Anti-cariogenic properties of a water-soluble extract from cacao, 2003.  http://www.ncbi.nlm.nih.gov/pubmed/14730134

Improves Mood and Cognition.  A recent experiment has demonstrated that consumption of a single 1.8 ounce bar of dark chocolate elevates mood and improves reaction time.  This study also confirmed that the two primary methylxanthines in chocolate, theobromine and caffeine, are entirely responsible for the effect. The average 1.8 ounce dark bar contains 240 milligrams of theobromine and 35 mg of caffeine.  Light chocolate contains about one-third the cocoa and methylxanthines.  By way of comparison, a cup of black tea contains 60 mg of caffeine, a cup of brewed coffee, 140 mg caffeine and negligible theobromine.[ii] Smit, et al, Methylxanthines are the psycho-pharmacologically active constituents of chocolate, 2004. http://www.ncbi.nlm.nih.gov/pubmed/15549276

Prolongs Lifespan.  In a 15-year study of elderly men in the Netherlands, the third eating the most chocolate-containing foods enjoyed lower blood pressure, reduced mortality from cardiovascular disease and extended lifespan. Buijsse et al, Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study, 2006. http://www.ncbi.nlm.nih.gov/pubmed/16505260

Chocolate and Acne. While existing studies are methodologically weak, there is no evidence that consumption over the short term causes or aggravates acne. Magin et al, A systematic review of the evidence for ‘myths and misconceptions’ in acne management: diet, face-washing and sunlight, 2005.  http://fampra.oxfordjournals.org/cgi/reprint/22/1/62