Introduction
Dark chocolate has become increasingly popular in recent years with the creation of numerous dark chocolates boasting higher percentages of cocoa. As people learn more about the perceived health benefits associated with dark chocolate, they are likely to continue consuming it. One of the key areas that has drawn consumer attention is the minerals provided by eating dark chocolate (70-85% cacao). In this long-form research paper 1000 words or more, we explain different minerals obtained from eating dark chocolate and their effects on our body.
Minerals Obtained From Eating Dark Chocolate
The cocoa used to produce dark chocolate comes mainly from raw cocoa beans; therefore, most of its nutritive properties come unaltered and intact from the environment in which it was growing. Unroasted cocoa beans contain acids, phenolic substances and sugars, as well as minerals such as calcium, potassium, magnesium, iron, manganese, copper, zinc, phosphorus and sodium. All these minerals make up what can be considered a "mineral cocktail" capable of playing multiple roles once ingested into the human body. An interesting fact about cocoa is that its mineral content varies depending on its origin and processing methods. Hence, when considering the minerals present in dark chocolate, it is important to remember that this may change depending on the variety, origin and harvest time of the cocoa bean used to create the product.
Calcium
One of the minerals present in dark chocolate is Calcium. This mineral plays an important role in maintaining bone health and muscle function due to its ability to contract muscles during nervous stimulation. Consuming calcium via dark chocolate can help keep bones healthy, especially for adult women who may suffer from osteoporosis. Studies have indicated that postmenopausal women face a greater risk of developing osteopenia (weak bones) if they do not consume enough calcium. It has also been suggested that regular consumption of high quality dark chocolate could contribute towards better bone health. Not only can dark chocolate improve bone mineral density, but it can also reduce frailty and mobility issues related to age in older individuals. Additionally, studies done on children demonstrated that those who consumed more dairy products and significantly less dark chocolate had lower mean handgrip strength compared to those who ate more amounts of dark chocolate. Moreover, many believe that dark chocolate can have positive effects on blood pressure levels by helping to regulate the amount of calcium absorption from the intestines.
Potassium
Another mineral found in dark chocolate is potassium. Potassium is essential for cell functioning as it helps maintain fluid balance in the cells and enable ions to move across membranes. Furthermore, it is believed to help regulate heartbeat rhythm, facilitate nerve signaling and prevent muscle cramps. The presence of this mineral in dark chocolate can offer benefits such as reducing the likelihood of stroke and hypertension. A regular intake may also help prevent the thickening of arteries, thereby averting heart disease. Consumption of dark chocolate supplements that are rich in potassium could also prove beneficial in reducing some symptoms associated with diabetes mellitus and weight gain. Interestingly, research suggests that dark chocolate can improve cognitive performance, although the exact mechanism remains unclear.
Magnesium
Like other minerals mentioned above, magnesium is also abundantly present in dark chocolate. Magnesium is an essential mineral involved in over 300 chemical reactions in the body including energy metabolism, protein synthesis, and DNA and RNA production. Therefore, a lack of sufficient magnesium could cause several health problems such as weak bones, fatigue, headaches and sleeping difficulties. Although dark chocolate itself won’t provide enough magnesium to meet daily requirements, its inclusion in one's diet can still offer some additional nutritional benefit. Recent studies suggest that magnesium deficiencies increase the risk of cardiovascular diseases, and consuming dark chocolate containing magnesium in moderate quantities appears to be protective against such conditions.
Iron
In addition to calcium, potassium, and magnesium, dark chocolate is also a source of iron. Iron is vital for the formation of red blood cells and hemoglobin; this in turn enables oxygenation of cells throughout the body. Its importance to overall good health cannot be underestimated because inadequate dietary intake of iron can lead to anemia, making it difficult for the body to stay energized. According to a study conducted by the Texas Women’s University, consuming 25 grams of dark chocolate with 70-85% cocoa increases the body’s absorption of Fe from food sources like spinach and beef. Similarly, another study showed that consuming 30 grams of dark chocolate 45 minutes prior to meals increased the postprandial (after meals) concentration of iron by 10%. These results demonstrate that dark chocolate intake can support adequate iron supply and promote better health status.
Conclusion
Overall, dark chocolate provides a range of minerals that can be beneficial to one`s health. Consuming dark chocolate (70-85% cacao) regularly can help satisfy recommended intakes of minerals such as calcium, potassium, magnesium and iron, aiding the maintenance of healthy bones and improved cardiovascular health. Nevertheless, it is important to note that enjoying dark chocolate in moderation is a better approach to maximize sound nutrition while avoiding excess calorie intake.
Calcium | 0.073 grams |
Daily Value 1.3 g
|
Iron | 0.0119 grams |
Daily Value 0.018 g
|
Magnesium | 0.228 grams |
Daily Value 0.4 g
|
Phosphorus | 0.308 grams |
Daily Value 1.25 g
|
Potassium | 0.715 grams |
Daily Value 4.7 g
|
Sodium | 0.02 grams |
Daily Value 2.3 g
|
Zinc | 0.00331 grams |
Daily Value 0.011 g
|
Copper | 0.00177 grams |
Daily Value 0.9 mg
|
Manganese | 0.00195 grams |
Daily Value 0.0023 g
|
Selenium | 0.0068 mg |
Daily Value 0.055 mg
|