What with the kids, young and old, going back to school around now, I got to thinking about my own school life and the memory of Leaving Cert year … every week someone wanted a 3 foolscap page essay about something or other. How great would it have been to get ‘Chocolate is good for you.’ Discuss
Well those days have long passed and now I’m more of a ‘list’ person so here’s my answer (without the wordy flowery paragraphs).
Chocolate is good for me because ….
Chocolate helps the fight against free radicals
Chocolate is a very good source of antioxidants which fight free radicals which can damage healthy cells. In a list of Top Antioxidant Foods, dark chocolate comes first with a whopping 13,120 units ORAC* per 100g, compared with 2,400 in blueberries. Impressive, eh? A cup of hot chocolate made with cocoa powder contains twice as many healthy antioxidants as a glass of red wine. Although some research has shown that milk may may interfere with the absorption of antioxidants from chocolate.
Chocolate is good for the blood system
The antioxidants in chocolate, called polyphenols, may help widen and relax arteries, lower blood pressure, thin blood, prevent the build up of plaque which can block arteries. These antioxidants are the same as those found in green tea, red wine and many fruits like oranges and berries.
Chocolate fats are kind to the heart.
Much of the fat in cocoa butter is unsaturated and composed of oleic acid. This oleic acid raises the good HDL cholesterol to protect the heart and lowers the bad LDL cholesterol. Much of the saturated fat is composed of stearic acid, which is converted by the liver into oleic acid.
Chocolate is choc-full of minerals
The contents of a 100g bar of dark chocolate reads like the back of a Multivitamin bottle. Figures below are courtesy of Chole Doutre-Roussel[2]:
- 25% Copper is an antioxidant which helps defend the body against free radicals and is essential for the absorption of iron and maintenance of bones and tissue. Found in seafood, liver, wholegrains, nuts and rasins.
- 20% Iron is essential in the formation of red blood cells which carry oxygen from lungs to other parts of the body. Found in green veggies like broccoli and spinach, lean red meat and lamb.
- 33% Magnesium helps to maintain strong bones, healthy heart and reduce the risk of type 2 diabetes. Found in leafy greens, mixed nuts and whole grain foods. Apparently magnesium is recommended for those suffering from fatigue, leg cramps and migraine. The last one is surprising considering how many people link chocolate and migraine together.
- 27% Potassium, the more of it in the body, the less likely you are to be stressed, have high blood pressure or a stroke. Found in bananas, salmon, fresh orange juice and dried fruits.
- 13% Calcium builds strong teeth, bones and reduces the risk of osteoporosis and we all know “dem bones, dem bones need calcium ..”. Found in diary products like milk, cheese and yoghurt.
Chocolate makes you feel better
I can confirm from numerous experiments that, yes, it does make me feel better. But now for the science bit: Chocolate contains theobromine a mild natural stimulant, and caffeine which gives a little brain boost. It also contains Phenylethylamine PEA which is a compound that releases chemicals called endorphins into the brain. The same happens when we fall in love …
Chocolate contains caffeine, isn’t that bad?
Yes indeed it does contain caffeine, but in minuscule amounts so nothing to fret over. A cuppa coffee contains 10 times more caffeine than a 40g bar of dark chocolate.
Chocolate has a low GI
So there is a slow release of glucose into the blood stream. This is excellent news for those keeping an eye on their blood-sugar levels.
Conclusion
Enjoy chocolate without feeling guilty but … everything in moderation.
[1] The Great Book of Chocolate, David Lebovitz 2004
[2] The Chocolate Connisseur, Chole Doutre Roussell, 2005
[3] www.allchocolate.com
*ORAC: Oxygen Radical Absorbency Capacity
