Dark Chocolate (70-85% Cacao): Complete Vitamin Profile

Dark Chocolate (70-85% Cacao) ‐ Vitamin Information

Introduction

Dark chocolate, or cacao-based products with a cocoa percentage typically ranging from 70 to 85 percent, is a type of nutrient-rich confection. Dark chocolates have been gaining popularity in recent years due to their health benefits, which are primarily related to their high concentration of vitamins and antioxidants found within them. This paper will serve as an examination of the different vitamins that can be found in dark chocolate, providing background information on the contents of these vitamins and detailing their individual functions and potential therapeutic properties when consumed in the form of dark chocolate.

Vitamin Content of Dark Chocolate

The primary components of dark cocoa powder include polyphenol compounds like catechins[1], flavonoids, small amounts of caffeine, potassium, and magnesium; however, despite being relatively low in calorie content, it also contains traces of essential micronutrients[2]. The main vitamin sources found in dark chocolate are thiamine, riboflavin, niacin, folate, pantothenic acid, biotin, vitamins A, C, E, and K[3]. Other important minerals present in cocoa are phosphorus, zinc, iron, copper, and manganese[4]. Additionally, other trace elements such as selenium and chromium have been identified in samples of food grade cocoa powders[5].

Thiamine

Thiamine (vitamin B1) plays an important role in carbohydrate metabolism and helps to regulate certain nervous system processes by acting as a coenzyme in the cells of nerve tissues[6]. Per gram of dark chocolate, there is a fairly scanty total content of 0.018mg of thiamine[7]. Thiamine deficiencies may lead to various symptoms including neuromuscular damage, depression, psychological problems, heart failure, confusion, fatigue and muscle weakness[8]. To reduce deficiencies and optimize consumption, experts recommend pairing dark chocolate intake with foods high in thiamine, such as whole grains, legumes, nuts, and eggs.

Riboflavin

Riboflavin (vitamin B2) is involved in cellular respiration and helps the body convert carbohydrates, fats and proteins into energy[9] . In terms of per gram content, dark chocolate provides approximately 0.09mg of riboflavin [10]. A deficiency in this vitamin could result in poor skin condition, sensitivity to light, poor eyesight, dry mouth/eyes, headaches and weakened immunity[11]. Eating dairy product and meat in addition to dark chocolate is recommended for addressing any possible riboflavin insufficiencies.

Niacin

Niacin (vitamin B3), the last of the three B-complex vitamins found in dark chocolate, is responsible for facilitating the transfer of energy to cells. It works closely alongside thiamine in regulating multiple metabolic functions[12]. Niacin comprises a very minuscule volume of 3.6mg content per 100g of dark chocolate[13], but its importance should not be overlooked since its lack can lead to pellagra, a medical condition characterized by aggressive diarrhoea, dementia, and even death if left untreated. For adequate niacin intake, those engaging in regular dark chocolate consumption may consider increasing their overall lean protein, red meats, fish and liver intakes.

Folate

Folate (vitamin B9) is another micronutrient associated with dark chocolate. Folate is required for cell growth, DNA repair and synthesis, and healthy neural development[14]. Per gram sample testing identifies some 8.7ug of folate in dark chocolate[15], making it an excellent way to supplement dietary intake without suffering from glucose imbalances. Folates deficiencies can affect both pregnant women and fetuses, leading to birth defects such as spina bifida. As far as folate’s safety profile is concerned, no side effects resulting from dark chocolate consumption above recommended daily allowance levels have been reported thus far.

Pantothenic Acid

Pantothenic acid (vitamin B5) is an essential component for normal hormone production and cellular metabolism. As an ingredient of dark chocolate, approximately 1.5mg/100g of pantothenic acid can be extracted[16]. Deficiency in this vitamin can cause premature aging and inadequate healing of wounds, and may increase susceptibility to infections[17]. Meat and poultry are traditionally considered good sources of pantothenic acid – indeed, consuming either one in conjunction with dark chocolate boosts pantothenic acid intake significantly.

Biotin

Biotin (vitamin B7), is the seventh member of the complexion and serves roles in vital metabolic reactions[18]. Its presence in dark chocolate stands at a level of 18.348mcg/100g[19], ensuring microgram dosage quantity every time dark chocolate is eaten. Cutting back on biotin can manifest itself through patchy hair, brittle nails and dermatitis, hence caution must be taken to restore biotin levels through quality supplementation whenever necessary. To assist in biome strengthening, organic egg yolk and raw dairy products are suggested together with dark chocolate.

Fat-Soluble Vitamins

Apart from the B-vitamins listed so far, fat soluble vitamins are also included amongst the nutritional facts of dark chocolate albeit at smaller amounts[20]. Vitamin A contributes 4?g worth of retinols each 100 grams, giving boost to vision, reproduction, cell division and gene expression. Vitamin D offers only 0.06?g across the same mass, although its benefits cannot be overstated: it facilitates mineral absorption and supports bone strength among other things. Lastly, but certainly not least, comes Vitamin K in its phylloquinone singularity, useful for blood clotting regulation purposes.

Conclusion

From this review we can see evidence of several essential vitamins naturally occurring in dark chocolate, demonstrating just how beneficial and nutritious eating this type of confectionary can be. Thiamine, riboflavin, niacin, folate, pantothenic acid, biotin, vitamin A, C, E and K are all available in dark chocolate, bringing macro and micro benefits to consumers. While higher doses are used for treating certain conditions such as Alzheimer's disease and age-related macular degeneration, moderate amounts of dark chocolate provide effective nutrition sufficient to help prevent possible deficiency diseases. Of course, it is always advisable to consult a doctor prior to ingesting large quantities of anything, and this includes dark chocolate.

References

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