Chocolate, often viewed as a treat to be enjoyed on rare occasions, might be more than just a satisfying indulgence. According to recent research, specific types of chocolate offer surprising benefits for numerous systems of the body.
Keep reading to learn the potential health benefits of chocolate and how it can support your health and well-being.
What are the potential health benefits of chocolate?
Chocolate, particularly dark varieties with a high concentration of cacao (70% or more), is packed with healthy, bioactive compounds that benefit many aspects of our well-being.
While cacao’s high flavonoid content had already been recognized, two pioneering research studies conducted by Dr. Lee S. Berk of Loma Linda University provided further evidence of the potent antioxidant and anti-inflammatory effects of dark chocolate on human brain function, hormone regulation, heart health, and more.
Here’s what Dr. Berk’s research and other notable studies have to say about the top health benefits of dark chocolate.
Contains essential minerals and nutrients
Dark chocolate has a high cocoa content, a great source of essential minerals, such as:
- Magnesium
- Potassium
- Manganese
- Selenium
- Iron
- Zinc
These minerals help build strong bones and teeth, support metabolism, and may even boost immunity–in addition to helping with other important bodily functions.
Cocoa also provides a fair amount of fiber, which helps keep you fuller, longer, while supporting weight loss and gut health.
Fights inflammation
Dark chocolate is rich in healthy compounds like polyphenols, flavanols, and catechins, known for their antioxidant effects.
Antioxidants help protect your cells from inflammation and oxidative stress (a state caused by harmful molecules called free radicals that damage cells). In this way, dark chocolate may help reduce your risk of chronic disease.
Boosts immunity
Antioxidants in dark chocolate also support the immune system.
One of Dr. Berk’s studies investigated 70% cacao chocolate consumption and its effects on human immune cells and gene expression. Researchers found that cacao enhances multiple intracellular signaling pathways involved in the activation of T-cells and other cellular immune responses. This mechanism has potential benefits for your body’s ability to fight infection.
Supports mood, cognition, and a healthy stress response
Dr. Berk’s team also found that high-cacao chocolate may enhance neural signaling. This means chocolate could support the brain’s ability to adapt and regenerate (called hyperplasticity) while regulating stress levels, mood, and memory.
One particular study focused on participants’ brain activity after consuming 48 grams of dark chocolate, assessing the effects after both 30 and 120 minutes by measuring brain waves. The results showed enhanced neuroplasticity, which improves learning, memory, attention, and even mindfulness during meditation.
This led to the promising conclusion that eating dark chocolate regularly may support brain health and even reduce the risk of developing dementia–although further research is needed.
Improves heart health
Dark chocolate also has benefits for the cardiovascular system. In fact, one review of multiple studies suggested eating 45 grams of chocolate weekly could lower cardiovascular disease risk by 11%.
These heart-healthy benefits manifest in several ways. The flavonoids in chocolate promote the production of nitric oxide (NO) in the lining of the arteries, signaling them to relax. This relaxation helps lower blood pressure, though the effects can be mild and may vary from person to person.
Dark chocolate also targets other risk factors for heart disease. It protects us from the damaging effects of oxidized LDL (“bad”) cholesterol, which can lead to inflammation and plaque formation in the arteries (atherosclerosis). Cocoa’s antioxidants play a vital role in preventing this oxidation, thereby mitigating associated risks.
Furthermore, studies show dark chocolate–especially when supplemented with the flavanol lycopene–can significantly decrease total cholesterol, LDL cholesterol, and triglycerides. It may also reduce insulin resistance, a common contributor to heart disease and diabetes.
What is the healthiest chocolate to eat?
To enjoy the health benefits of chocolate bars, consider these guidelines:
- Opt for dark chocolate with at least 70% cacao. A high concentration of cacao and smaller amount of sugar is key for reaping the benefits of chocolate.
- Go organic. Organic, minimally processed options expose you to fewer pesticides and additives, which can interfere with cacao’s health benefits.
- Avoid milk and white chocolates. While delicious, these varieties contain less cacao and more sugar, as well as other additives. This means they likely don’t offer the same health benefits.
Experience the potential health benefits of chocolate
From supporting the cardio-vascular and immune systems, to improving mood and enhancing cognitive functions, dark chocolate is emerging as more than just a tasty treat.
“For years, we have looked at the influence of dark chocolate on neurological functions from the standpoint of sugar content — the more sugar, the happier we are,” Dr. Berk says. “This is the first time that we have looked at the impact of large amounts of cacao in doses as small as a regular-sized chocolate bar in humans over short or long periods of time, and are encouraged by the findings. These studies show us that the higher the concentration of cacao, the more positive the impact on cognition, memory, mood, immunity, and other beneficial effects.”
Researchers are currently working to clarify the underlying mechanisms of chocolate’s health benefits and to validate these effects in bigger populations. In the meantime, enjoy your favorite indulgence in moderation, knowing you’re doing something good for your well-being.
References:
https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.2018.32.1_supplement.755.1#:~:text=Conclusion,end%20of%201%20wk%20intervention.
https://www.semanticscholar.org/paper/Dark-chocolate-(70-organic-cacao)-increases-acute-Berk-Miller/353bd4a7938b8fcaeeaf3a15f103d450fb80a344
https://www.sciencedaily.com/releases/2018/04/180424133628.htm#:~:text=Findings%20from%20two%20studies%20being,%2C%20mood%2C%20memory%20and%20immunity.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/nutrients
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8470865/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6032343/#:~:text=Phenolics%20are%20essential%20compounds%20for,their%20potent%20anti%2Dinflammatory%20capacity.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8249586/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5055983/#:~:text=Polyphenols%20have%20some%20anti%2Dinflammatory,stress%20and%20inflammation%20%5B39%5D.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8113027/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6407021/#:~:text=Flavonoids%20morin%2C%20hesperidin%2C%20rutin%2C,61%2C62%2C63%5D.
https://pubmed.ncbi.nlm.nih.gov/31288163/#:~:text=Increasing%20scientific%20evidence%20has%20shown,can%20have%20anti%2Dinflammatory%20properties.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820045/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7996139/#:~:text=Polyphenols%20have%20also%20been%20shown,and%20immunity%20(Figure%201).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760676/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6571795/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5539137/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7996139/#:~:text=Polyphenols%20have%20also%20been%20shown,and%20immunity%20(Figure%201).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/
https://pubmed.ncbi.nlm.nih.gov/15190043/
https://academic.oup.com/nutritionreviews/article/73/4/216/1817794
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7697716/
https://pubmed.ncbi.nlm.nih.gov/22301923/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4256580/
https://pubmed.ncbi.nlm.nih.gov/26983749/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5699188/
https://www.ahajournals.org/doi/10.1161/01.hyp.0000174990.46027.70
https://www.sciencedirect.com/science/article/abs/pii/S0963996909000696
The post What are the Potential Health Benefits of Chocolate? appeared first on Alternative Medicine Magazine.
Frequently Asked Questions
What do we mean by complementary medicine?
Complementary Medicine, also known as alternative medicine, refers to any medical treatment which is not part of mainstream medicine. It covers therapies such as acupuncture.
Complementary medicines are not used instead of conventional medicine but rather alongside it. Because they combine Western scientific methods with other proven healing methods, they are sometimes called “alternative” and “integrative medicine.”
Who uses alternative medicine instead of traditional medicine?
People use alternative medicine for many reasons:
- They are keen to avoid surgery and harmful drugs.
- They believe natural remedies work best.
- They prefer noninvasive treatments.
- They want to spend less.
- Natural products are safer for them.
- They desire more control over their healthcare decisions.
- They are willing to take responsibility and be responsible for their own health.
- They want to live in a healthier environment.
- They seek less stress in daily life.
- They want more freedom when it comes to choosing their doctors or their healthcare plans.
- They want their kids to get a better education.
- They want healthy food for themselves and their family.
- They are looking for safe and effective medication.
Can a holistic practitioner write prescriptions?
Holistic medicine is based upon the belief that all diseases can be caused by a combination factors. This includes diet, lifestyle, environment stress, stress, emotions, genetics and other health-related issues.
This is a comprehensive approach to treating patients.
To understand how each factor affects a patient, a physician must understand modern science and traditional methods such as herbs and homeopathy.
Many doctors have become certified in complementary and alternative medicine (C&A). This allows them to offer a complete range of services for their patients.
Statistics
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
External Links
webmd.com
pubmed.ncbi.nlm.nih.gov
- PubMed: The rise and rise in complementary and alternative medicine: A sociological perspective
- PubMed: Holistic Medicine – PubMed
liebertpub.com
cam.cancer.gov
How To
What are the Shortcomings and Advances in Holistic Medicine?
Holistic medicine, a type of medical practice, emphasizes the importance and interdependence of mind, spirit, environment, social factors, and the healing process. The concept was developed by Dr. Edward Bach (1886-1936), in the late 19th century. His first book, The Doctor’s Book of Mind Cure (in 1924), is his first. He used simple techniques like meditation and visualization. This treatment was beneficial for people who suffer from anxiety, depressions, stress, pain, insomnia, or other illnesses. Additionally, patients can use this therapy to help them cope with their problems. It also improves their quality of living.
While holistic therapies remain popular today, little evidence supports their effectiveness. Some studies do show that these therapies can be used to reduce chronic conditions like arthritis, cancer and heart disease.
Advances and shortcomings of holistic medicine are:
- Insufficient scientific evidence. A small number of well-designed randomized controlled trials, (RCTs), evaluate the health benefits of holistic treatments. Positive results are most common in observational studies.
- Traditional medicine has a higher cost. Alternative medicines are more affordable than traditional medicine, especially if the patient follows natural eating habits.
- Patients do not feel pressured to comply with the prescribed protocol.
- Many doctors recommend complementary treatment, but they don’t prescribe them.
- Many holistic therapies can be used alongside conventional medicine. For example, acupuncture can be used in conjunction with surgery or medication.
- People believe alternative treatments are better than traditional medicine.
- Alternative medicines are considered more “natural” than conventional drugs.
- Many patients use complementary treatments to complement their lifestyle changes. They want to be healthy but also want to enjoy their lives.
- Patients who use holistic treatments are generally healthier.
- Senior adults are increasingly interested in holistic treatments.
- More research needs to be conducted on complementary treatments.
- Research has shown that many people would prefer to explore alternative treatment options before visiting a doctor.
- Doctors need to be able to see that not all patients are candidates for alternative treatments.
- Holistic treatments must be an integral part of culture and education.
- Holistic therapies may not be right for everyone.
- Patients must be taught about various treatments in order to make informed decisions.
- Holistic therapies are not only for hippies.
- Certain diseases cannot be treated by holistic methods.
- Sometimes holistic treatments can prove dangerous.
- For specific conditions, holistic treatments can be helpful.
- Holistic treatments can be very effective.
- Holistic treatments use ancient knowledge.
- Holistic therapies are simple to learn.
- Holistic treatments are difficult to learn.
- It can be hard to learn holistic therapies.
- Holistic treatments are too expensive.
- Holistic treatments are expensive.
- Holistic treatments can be less expensive than conventional medicines.
- Holistic therapies are more costly than traditional medicine.
****
Holistic Medicine–A Brief History
Holistic medicine focuses on the whole person and not just their symptoms. Holistic medicine includes all aspects of a person’s life, including their physical, emotional, psychological, spiritual, occupational and cultural influences. It emphasizes prevention rather than cure and aims to prevent disease through diet, exercise, relaxation, stress management, etc.
Bastyr University was founded in Seattle, in 1972. After Dr. Andrew Weil’s 1996 book, “Spontaneous Healing”, holistic medicine started to flourish. In 1997, the American Holistic Medical Association (AHMA) was founded by Dr. David Williams and Dr. Michael Murray. There are hundreds of holistic medicine programs worldwide today, including Bastyr University (Columbia College of Physicians & Surgeons), Maharishi Ayurveda Institute and Pacific School of Oriental Medicine. Traditional Chinese Medicine is also available.
2013 was the year holistic medicine was declared one of the five main trends in healthcare by the World Health Organization. This trend is focused on integrating conventional care with complementary therapies such as acupuncture, homeopathy, herbalism, massage therapy, reiki, yoga, meditation, and tai chi. This integration will provide safe, effective and patient-centered care with minimal side effects.
Holistic medicine works because we have an interconnected body-mind-spirit. Illness can occur when any one of these three components is out of balance. Let’s take, for instance:
Anxiety and stress can make you anxious, causing you to feel tense or out of balance. Cortisol is a hormone which increases inflammation. As a result, you feel tired, weak, and sick.
If your emotions run high, you may experience negative feelings and thoughts like fear, anger, grief, or sadness. These feelings cause stress in your brain. If left untreated, this stress causes your body to produce adrenaline and cortisol. Adrenaline can increase your heart rate and blood pressure as well as your breathing rate. Cortisol has a negative impact on your immune system and digestive tract. Both hormones cause fatigue, muscle tension, headaches, dizziness, insomnia, anxiety, depression, and other health problems.
You can lose your faith and hope in life if you feel depressed. Also, you may lack self-esteem. This can lead to poor eating habits, unhealthy relationships, and low energy. You feel happy, joyful, peaceful, and optimistic when your spirit is healthy.
Difference between allopathic and alternative medicine
Allopathic medicine is founded on science. To diagnose patients, doctors use x-rays and MRIs as well as CAT scans and other technologies. They may also prescribe medications or surgery if necessary. Allopathic doctors believe they know what is happening inside the human body and how to treat illnesses. Alternative medicine can be used for vitamins, minerals, diet and exercise. Alternative medicine can be defined in many ways. You can call it natural medicine. Some refer to it as traditional, naturopathic, or CAM.
–
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
——————————————————————————————————————————————
By: Dick Benson
Title: What are the Potential Health Benefits of Chocolate?
Sourced From: alternativemedicine.com/nutrition/dark-chocolate-consumption-reduces-stress-and-inflammation/
Published Date: Mon, 07 Aug 2023 13:20:31 +0000
Frequently Asked Questions
What do we mean by complementary medicine?
Complementary Medicine, also known as alternative medicine, refers to any medical treatment which is not part of mainstream medicine. It covers therapies such as acupuncture.
Complementary medicines are not used instead of conventional medicine but rather alongside it. Because they combine Western scientific methods with other proven healing methods, they are sometimes called “alternative” and “integrative medicine.”
Who uses alternative medicine instead of traditional medicine?
People use alternative medicine for many reasons:
- They are keen to avoid surgery and harmful drugs.
- They believe natural remedies work best.
- They prefer noninvasive treatments.
- They want to spend less.
- Natural products are safer for them.
- They desire more control over their healthcare decisions.
- They are willing to take responsibility and be responsible for their own health.
- They want to live in a healthier environment.
- They seek less stress in daily life.
- They want more freedom when it comes to choosing their doctors or their healthcare plans.
- They want their kids to get a better education.
- They want healthy food for themselves and their family.
- They are looking for safe and effective medication.
Can a holistic practitioner write prescriptions?
Holistic medicine is based upon the belief that all diseases can be caused by a combination factors. This includes diet, lifestyle, environment stress, stress, emotions, genetics and other health-related issues.
This is a comprehensive approach to treating patients.
To understand how each factor affects a patient, a physician must understand modern science and traditional methods such as herbs and homeopathy.
Many doctors have become certified in complementary and alternative medicine (C&A). This allows them to offer a complete range of services for their patients.
Statistics
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
External Links
webmd.com
pubmed.ncbi.nlm.nih.gov
- PubMed: The rise and rise in complementary and alternative medicine: A sociological perspective
- PubMed: Holistic Medicine – PubMed
liebertpub.com
cam.cancer.gov
How To
What are the Shortcomings and Advances in Holistic Medicine?
Holistic medicine, a type of medical practice, emphasizes the importance and interdependence of mind, spirit, environment, social factors, and the healing process. The concept was developed by Dr. Edward Bach (1886-1936), in the late 19th century. His first book, The Doctor’s Book of Mind Cure (in 1924), is his first. He used simple techniques like meditation and visualization. This treatment was beneficial for people who suffer from anxiety, depressions, stress, pain, insomnia, or other illnesses. Additionally, patients can use this therapy to help them cope with their problems. It also improves their quality of living.
While holistic therapies remain popular today, little evidence supports their effectiveness. Some studies do show that these therapies can be used to reduce chronic conditions like arthritis, cancer and heart disease.
Advances and shortcomings of holistic medicine are:
- Insufficient scientific evidence. A small number of well-designed randomized controlled trials, (RCTs), evaluate the health benefits of holistic treatments. Positive results are most common in observational studies.
- Traditional medicine has a higher cost. Alternative medicines are more affordable than traditional medicine, especially if the patient follows natural eating habits.
- Patients do not feel pressured to comply with the prescribed protocol.
- Many doctors recommend complementary treatment, but they don’t prescribe them.
- Many holistic therapies can be used alongside conventional medicine. For example, acupuncture can be used in conjunction with surgery or medication.
- People believe alternative treatments are better than traditional medicine.
- Alternative medicines are considered more “natural” than conventional drugs.
- Many patients use complementary treatments to complement their lifestyle changes. They want to be healthy but also want to enjoy their lives.
- Patients who use holistic treatments are generally healthier.
- Senior adults are increasingly interested in holistic treatments.
- More research needs to be conducted on complementary treatments.
- Research has shown that many people would prefer to explore alternative treatment options before visiting a doctor.
- Doctors need to be able to see that not all patients are candidates for alternative treatments.
- Holistic treatments must be an integral part of culture and education.
- Holistic therapies may not be right for everyone.
- Patients must be taught about various treatments in order to make informed decisions.
- Holistic therapies are not only for hippies.
- Certain diseases cannot be treated by holistic methods.
- Sometimes holistic treatments can prove dangerous.
- For specific conditions, holistic treatments can be helpful.
- Holistic treatments can be very effective.
- Holistic treatments use ancient knowledge.
- Holistic therapies are simple to learn.
- Holistic treatments are difficult to learn.
- It can be hard to learn holistic therapies.
- Holistic treatments are too expensive.
- Holistic treatments are expensive.
- Holistic treatments can be less expensive than conventional medicines.
- Holistic therapies are more costly than traditional medicine.
****
Holistic Medicine–A Brief History
Holistic medicine focuses on the whole person and not just their symptoms. Holistic medicine includes all aspects of a person’s life, including their physical, emotional, psychological, spiritual, occupational and cultural influences. It emphasizes prevention rather than cure and aims to prevent disease through diet, exercise, relaxation, stress management, etc.
Bastyr University was founded in Seattle, in 1972. After Dr. Andrew Weil’s 1996 book, “Spontaneous Healing”, holistic medicine started to flourish. In 1997, the American Holistic Medical Association (AHMA) was founded by Dr. David Williams and Dr. Michael Murray. There are hundreds of holistic medicine programs worldwide today, including Bastyr University (Columbia College of Physicians & Surgeons), Maharishi Ayurveda Institute and Pacific School of Oriental Medicine. Traditional Chinese Medicine is also available.
2013 was the year holistic medicine was declared one of the five main trends in healthcare by the World Health Organization. This trend is focused on integrating conventional care with complementary therapies such as acupuncture, homeopathy, herbalism, massage therapy, reiki, yoga, meditation, and tai chi. This integration will provide safe, effective and patient-centered care with minimal side effects.
Holistic medicine works because we have an interconnected body-mind-spirit. Illness can occur when any one of these three components is out of balance. Let’s take, for instance:
Anxiety and stress can make you anxious, causing you to feel tense or out of balance. Cortisol is a hormone which increases inflammation. As a result, you feel tired, weak, and sick.
If your emotions run high, you may experience negative feelings and thoughts like fear, anger, grief, or sadness. These feelings cause stress in your brain. If left untreated, this stress causes your body to produce adrenaline and cortisol. Adrenaline can increase your heart rate and blood pressure as well as your breathing rate. Cortisol has a negative impact on your immune system and digestive tract. Both hormones cause fatigue, muscle tension, headaches, dizziness, insomnia, anxiety, depression, and other health problems.
You can lose your faith and hope in life if you feel depressed. Also, you may lack self-esteem. This can lead to poor eating habits, unhealthy relationships, and low energy. You feel happy, joyful, peaceful, and optimistic when your spirit is healthy.
Difference between allopathic and alternative medicine
Allopathic medicine is founded on science. To diagnose patients, doctors use x-rays and MRIs as well as CAT scans and other technologies. They may also prescribe medications or surgery if necessary. Allopathic doctors believe they know what is happening inside the human body and how to treat illnesses. Alternative medicine can be used for vitamins, minerals, diet and exercise. Alternative medicine can be defined in many ways. You can call it natural medicine. Some refer to it as traditional, naturopathic, or CAM.
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