Chocolates are the most commonly available food item; everyone likes them and desires to eat them. It is hard to find a single person who does not like chocolates. Dark chocolates are semisweet, with extra dark having a sweet and bitter taste. It is prepared from cocoa seeds. It is also called black chocolate and is prepared by adding fat and sugar to the roasted and ground cocoa with less milk. It has the highest percentage of cocoa, about 70% to 99%. Chocolate originated in Mexico. Where the Mayans and Aztecs cultivated the cacao tree, which is native to the American tropical rainforest. Due to its health benefits, chocolate drinks were considered “the drink of Gods.” The scientific name of the cocoa tree is Theobroma cacao.1–3 Let us discuss the health benefits of dark chocolate, its nutritional value, potential uses and many more.
One hundred grams of dark chocolate may have 598 kcal energy.4 The nutrients of dark chocolate include:
Nutrients | Value/100 g |
Carbohydrate | 45.9g |
Protein | 7.79g |
Fibre | 10.9g |
Fat | 42.6g |
Sugar | 24g |
Potassium | 715mg |
Calcium | 73mg |
Sodium | 20mg |
Magnesium | 228mg |
Manganese | 1.95mg |
Phosphorus | 308mg |
Iron | 11.9mg |
Zinc | 3.31mg |
Copper | 1.77mg |
Selenium | 6.8µg |
Caffeine | 80mg |
Vitamin A | 2µg |
Vitamin K | 7.3µg |
Vitamin E | 0.59mg |
Vitamin B12 | 0.28µg |
Vitamin B6 | 0.038mg |
Vitamin B5 | 0.418mg |
Vitamin B3 | 1.05mg |
Vitamin B2 | 0.078mg |
Vitamin B1 | 0.034mg |
Table 1: Nutritional value of Dark Chocolate per 100 grams.4
Furthermore, other biologically active compounds like theobromine, phenylethylamine, N-acylethanolamines, tyramine, epicatechin, catechin, procyanidins, alkaloids, polyphenols, and theophylline may be present in it.1,2
When it comes to dark chocolate, remember that a little goes a long way. While it offers enticing flavours and potential health benefits, it’s important to be mindful of its calorie content. Dark chocolate can be quite calorie-dense, with around 150-170 calories per ounce.
Dr. Siddharth Gupta, MD
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The benefits of eating dark chocolate may include the following properties:
When it comes to chocolate, opt for the dark side! Dark chocolate contains significantly higher amounts of flavanol-rich cocoa solids compared to milk chocolate, packing a powerful punch of health benefits. These flavanols work their magic by supporting the production of nitric oxide in the inner lining of our blood vessels, called the endothelium.
Dr. Rajeev Singh, BAMS
Dark chocolate may be ideal for enhancing human health.2 The following may be the potential uses of eating dark chocolate:
Dark chocolate contains antioxidants like flavonoids and cocoa-derived pentameric procyanidin, which might act against free radicals. These free radicals cause oxidative cell damage and may also lead to cancer. A study by Keen CL et al., 2005 suggested that eating dark chocolate may help defend the body from various types of cancer and slow down the signs of ageing.2 However, new studies are needed to suggest the potential uses of dark chocolate for fighting cancer. Cancer is a serious health condition. Therefore, proper diagnosis and treatment are needed and do not self-medicate.
Here’s a delightful secret to safeguarding your skin from the sun’s harmful rays: dark chocolate! The antioxidants found in dark chocolate, known as flavonols, come to the rescue by boosting blood flow to your skin and acting as a protective shield against damaging ultraviolet (UV) radiation.
Dr. Smita barode, BAMS
Dark chocolate has a theobromine compound, which might help harden the tooth enamel. It may help maintain proper dental hygiene and lower the risk of dental cavities. In addition, theobromine may suppress the function of the vagus nerve (a nerve that causes coughing) and may help reduce coughs.1,2 However, if you have oral health issues, visit your dentist, and get a proper check-up.
Dark chocolate contains magnesium and flavonoids that may potentially function against Type-2 diabetes. A study by Grassi D et al., 2005, suggests that it contains flavonoids which may help reduce insulin resistance. Flavonoids may help the cells to work normally and restore the ability to use the body’s insulin. Dark chocolate may also have a low glycaemic index and may not cause huge spikes in blood sugar levels.2 However, more human studies are required to suggest that dark chocolate act against diabetes. Diabetes is a serious disease, and it is essential to have a doctor’s consultation.
Dark chocolate may have an antioxidant capacity. Additionally, it contains an epicatechin compound, which may help lower blood pressure and enhance endothelial functions. A study by Lakshmana Rao et al., 2014, suggested that epicatechin may reduce high blood pressure and end-organ damage in animal models. Furthermore, dark chocolate also contains flavanol, which might release nitric oxide and plays a key role in high blood pressure.1 However, more human research is needed to suggest the use of dark chocolate against high blood pressure. Therefore, take the doctor’s advice and do not use dark chocolate to self-medicate.
Regular consumption of dark chocolates might reduce inflammation by reducing the levels of C-reactive protein in the body. Additionally, the anti-inflammatory action of dark chocolates is due to the antioxidants and flavonoids in them.
Dr. Anuja Bodhare, MD
The advantages of dark chocolate may be associated with reducing heart disorders. It contains minerals such as copper and potassium, which may help against stroke. Dark chocolate also has flavanols that may reduce the chances of atherosclerosis (hardening of arteries). Additionally, it may help the flexibility of arteries and reduce the white blood cells from sticking to the blood vessels.2 However, there is a requirement for further studies to conclude the use of dark chocolate for heart diseases. If you have any issues related to the heart, consult your doctor and do not self-medicate.
Various data analyses have reported that eating dark chocolate may benefit blood flow to the brain and heart, enhancing cognitive (brain) functions. In addition, its chemical components, which have stimulant activity, may positively affect our mood and brain health. For example, dark chocolate may contain phenylethylamine, which may help release endorphins and increase alertness. It also contains caffeine, a mild stimulant, and may help with mood disorders.1,2 We need more research to develop its uses for human health. Suppose you have any problems related to the brain; consult your doctor and do not self-medicate.
When it comes to dark chocolate, aim for a minimum of 70% cocoa content or higher to maximize your intake of beneficial flavanols. These flavanols are key players in providing potential health advantages. However, do keep in mind that as the cocoa percentage increases, the flavour tends to become more bitter.
Dr. Ashok Pal, BAMS
Though studies show the potential uses of dark chocolate in various conditions, these are insufficient, and there is a necessity for further studies to develop the scope of the benefits of dark chocolate on human health.
Dark chocolate is in the form of liquid, paste, or block.1,2 You may use dark chocolate as
You should consult a qualified doctor before eating dark chocolate in large quantities. Do not discontinue or replace an ongoing modern medical treatment with an ayurvedic/herbal preparation of dark chocolate without consulting an ayurvedic physician. They will guide you with its form and dosage per your health condition.
Though there are many advantages of dark chocolate. It may also cause caffeine-related side effects. However, below are a few dark chocolate side effects:
You must consult your doctors to get the proper treatment if you encounter such side effects.
Eating dark chocolate in small quantities might be safe. However, eating in larger amounts may harm. Therefore, a few precautions are necessary:
Also Read: Tyramine Rich Foods: Understanding the Impact on Your Health
It may interfere with certain drugs/medicines, leading to drug interaction.3
Therefore, you should avoid eating dark chocolate with any medicine and if any complications arise, consult with doctors.
Dark chocolate is a sweet, extra-dark food item with a bittersweet taste. Dark chocolate is made from Theobroma cacao seeds by adding cocoa butter (fat) and sugar to the roasted and ground cocoa with less or no milk. 1,2
Dark chocolate contains caffeine which may affect pregnant women and the baby in the womb. Therefore, pregnant women are not recommended to have dark chocolate.3
The dark chocolate side effects may be associated with caffeine. It may cause sleeplessness, nervousness, increased urination, fast heartbeat, skin allergies, migraine and headache, nausea, and stomach problems like gas and constipation.3
Dark chocolate vitamins may include vitamins like A, K, E, B12, B6, B5, B3, B2 and B1.4
Dark chocolate contains around 70-99% pure cocoa solids, butter, and sugar.1
References:
1. Haritha K, Kalyani L, Rao A. Review Article Health Benefits of Dark Chocolate. Journal of Advanced Drug Delivery 2. 2014;1(4):184–95. Available from: http://www.jadd.in/Content/Paper/201911029321000011201911029321000001.pdf
2. Patel N, Jayswal S, Maitreya B, Nirali Patel. Dark chocolate: Consumption for human health. Journal of Pharmacognosy and Phytochemistry. 2019;8(3):2887–90. Available from: https://www.phytojournal.com/archives/2019/vol8issue3/PartAO/8-2-565-157.pdf
3. Arakelyan H. Chocolate and Drugs Dangerous Interactions [Internet]. 2014 [cited 2022 Nov 26]. Available from: https://www.researchgate.net/publication/275584061_Chocolate_and_Drugs_Dangerous_Interactions
4. FoodData Central | Chocolate, dark, 70-85% cacao solids [Internet]. U.S. DEPARTMENT OF AGRICULTURE. 2019 [cited 2022 Nov 26]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/nutrients
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Periods are a monthly affair for women. Although timely periods are considered as a sign of good health, the 3 – 5 days of the flow can cause great discomfort, inconvenience and pain. Sometimes the pain can reach almost intolerable levels which make it difficult for women to go about their routine. But the good news is that there are some simple no-hassle ways to deal with period pain. This includes a healthy diet. There are a few food items that can help to reduce period pain and associated discomfort and make your next period a little less agonising experience. Here is a list of 7 of them.
Turmeric is a commonly used spice with medicinal properties. It is well established that turmeric reduces inflammation in the body and hence plays a role in reducing the pain and discomfort due to periods.
Oats are a great breakfast option because they are easy to make and extremely nutritious. They are full of fibre thereby keeping you feeling full for longer and eliminating the need to munch on snacks before your next big meal. Oats also happen to be a good source of zinc and magnesium which relaxes blood vessels. It helps to reduce the chemical serotonin in your brain that promotes positive mental health. If you are wondering what to eat to reduce period pain, a tasty oats poha, oats idli or even some delicious overnight oats or oats porridge with generous toppings of berries should do the trick.
Ginger is a common ingredient found across Indian households in their kitchen. Ginger is naturally bestowed with anti-inflammatory properties which can successfully put an end to any period-related muscle aches. According to a study conducted by The Journal of Maternal-Fetal & Neonatal Medicine in 2018, ginger was effectively found to reduce feelings of nausea and vomiting. Whether you want to enjoy some crystallized/candied ginger post your lunch or dinner or want to soothe your mind and bodily senses with some warm ginger tea, ginger is one of those items that not only reduce period pain but also make you feel rejuvenated.
If you are thinking about how to relieve yourself of period cramps fast chamomile tea is another food item that comes with anti-inflammatory properties. More of a drink than food, chamomile tea is easy to make and helps ease muscle spasms along with lifting your mood by soothing your nervous system.
As per a study conducted by the Iranian Journal of Nursing and Midwifery Research, magnesium was found to reduce severe symptoms of PMS. Chocolate lovers will be delighted to know that not only is dark chocolate a healthy snack option but is also recommended as food that help with easing periods related symptoms.
Vitamin C enriched food items definitely top the chart as foods that help with period cramps. During your menstrual cycle, you end up losing a significant amount of red blood cells than your body can make up for. Thus, a daily dose of vitamin c such as lemons and oranges can be highly beneficial for better iron absorption into your body from the foods that you consume throughout your periods (those 3 – 5 days every month particularly). Lemons contain fibre that helps with tackling muscle spasms and oranges contain potassium and magnesium in addition to a greater quantity of vitamin c than lemons which is highly effective for alleviating menstrual pain.
A habit of consuming raisins that have been soaked overnight and drinking Kesar-water i.e., few strands of saffron soaked in a glass of water overnight have been shown to ease period pain as well as mood swings and associated bloating.
Although it may seem water is the answer to most things, chugging some water actually prevents your body from retaining water. A big glass of water may help reduce some of your period-related bloating. If you’re not a fan of drinking water by itself, try eating water-based foods such as lettuce, celery, cucumbers, watermelon, or berries. Hydrating with warm or hot liquids is another option that can also help soothe your cramps.
Salmon and other cold-water fish are rich in fatty acids known as omega-3s. Omega-3s help to reduce inflammation, which makes them good for general pain relief – including the pain of menstrual cramps, according to one small trial.
I would recommend including lean meats like red meat or chicken in your diet if you experience painful periods. These meats might be a great source of iron and protein, which are important nutrients for menstrual health.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Quick Tips: How to Get Your Period Faster and Safely
While we are most often focused on what things to do or eat during our periods we often ignore what food items we definitely must avoid? Here are a couple of foods you should be refraining from to keep yourself feeling healthy and happy.
If you’re looking for natural remedies to ease menstrual pain, I may endorse soy milk. Some women have reported finding possible relief by adding soy milk to their diet. However, it is important to consult with your doctor before making any dietary changes.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
High on preservatives and salt, canned foods make your bloating and cramping worse than ever.
Coffee connoisseurs would be grieved to know that caffeine intake during your periods can trigger stress and anxiety making you feel irritable and disturbed throughout the day. In addition, coffee increases water retention in the body thereby promoting bloating which can be discomforting and counteractive if you are looking for foods that reduce period pain. Although cutting out coffee can cause withdrawal symptoms leading to headaches and migraines, sticking to just one or two cups can be the next best solution.
I would advocate incorporating foods rich in calcium into your diet if you want to manage pain during your period. Some great options may include beans, almonds, and dark green leafy vegetables like spinach and kale. These foods are not only delicious but might also provide a good amount of calcium. By including these calcium-rich foods in your diet, you will possibly be supporting your overall well-being, including your menstrual health.
Dr. Smita barode, B.A.M.S, M.S.
Spicy foods cause stomach upset and acidity. This can even lead to nausea and diarrhoea. During your periods it is best to stick with fresh, healthy and mildly spiced food items.
Excess of oily, fried and fatty food can heighten cramping and so fatty foods (such as bacon) may not be the right period pain relief food.
Abstaining from indulging your sweet tooth with candies is recommended during your period as they contain a high amount of sugar that can worsen period pain.
If you’re looking for other sweet treats during your period, I might have a delicious suggestion for you. How about stocking up on dark berries like blueberries, blackberries, strawberries, raspberries, and cherries? Not only are they naturally sweet and satisfying, but they may also be packed with antioxidants. Antioxidants may support your overall health as well as help you through your period by giving you the energy boost you need!
Dr. Rajeev Singh, BAMS
Also Read: Meftal Spas Tablet Uses
The best way to get relief from cramps and bloating when you are on your period is to have nutritious and lightly spiced foods. Eat regular healthy meals throughout the day to keep yourself full and free from cramps. Additionally, drink lots of water to avoid dehydration that can increase the intensity of cramping. Along with foods that help with period cramps, engaging in light exercises that are focussed on your core and lower half of the body such as yoga and walking can be beneficial in making your periods less painful. If you find that none of these strategies are providing relief, it is recommended to seek medical advice from your doctor. They can offer proper guidance and may consider prescribing antispasmodic medication for your specific needs.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
With Valentine’s Day just around the corner, we are pretty sure everyone around here is looking for ideas to spend the day with their loved ones in a uniquely healthy way. Our last blog tried to help you in some way to explore ideas to help you celebrate ”Valentine’s in a healthy way” and if you are still running around to explore a new idea, don’t worry we have got your back.
Modify the idea of chocolates: Ditch traditional chocolates for ”dark chocolates” this time. Dark chocolates have multiple health benefits as it acts as an antioxidant, helps burn fat and increases blood supply to the brain. Dark Chocolate Pancakes won’t leave you craving chocolates and cakes. Give your loved ones a newer concept of chocolates along with wishing them great health.
Ditch virtual for reality: Take a detox from social media this Valentine’s and gift your time to your loved ones. Choosing not to use social media will put you on a path to rediscover the value of your time and will make simplifying your digital life easier and always remember you can do things in life without posting on social media.
Throw a family party: It’s impossible being an Indian and not having a big fat family. Indulge in a party with them. Get close to family; plan for some family fun activities like puzzles or a treasure hunt and give your brain mental exercise in search of answers. Prepare Mini Home-Pizzas, Watermelon and Strawberry Valentine’s Kababs or Healthy Spelt Oat Cookies that are healthy fusion satisfying your taste buds and party needs.
Be a Galentine: A concept bought about by Amy Poehler’s character Leslie Knope on Parks and Recreation, ”Galentine’s Day” which gives women a chance to celebrate all the lovely ladies in their lives. Ideally, it is celebrated on the 13th of February however you still can go for an extension to celebrate the same. For men, there is no such official day, but you can pay tribute to your bromance on the same day.
Show your artistic skills: We are far more colorful, far more creative and far more charismatic than we know. Explore your inner artist and gift your loved ones some DIY gifts. Time spent on creating DIY gifts can be more relaxing for your mental health and creating something extremely valuable for your loved ones.
Outdoor activities: If you and your partner are someone who likes to go outdoor and enjoy then you have multiple options like playing tennis or golf at your nearest club or go swimming or plan a campfire night and enjoy the music amidst star gazing.
Plan a dinner date at home: Want to get romantic on Valentine’s day? Then go for traditional candlelight dinner time or cook together something healthy and spend candlelight dinner at home, which can be an option to be kind to your pockets and health.
Buy an insurance plan: What can be more useful to your loved ones than wishing them health and gifting them a health insurance policy. Buy health insurance plans and prepare for future medical bills smartly.
Quit Smoking: Gift your health to your loved ones this Valentine’s and quit smoking. There is no way smoking can be an excuse in the family as it not only puts you at risk but also people around you. This Valentine’s day say no to tobacco and choose a healthy life.
No plan is also a great plan: Still, if all these ideas don’t influence you and if you still feel you are running out of ideas, then just go with the flow. Don’t put up high expectations on Valentine’s day and consider it as an ordinary day and keep it just to relax and meditate.
It’s obvious to want nice, fancy things on V-day, but you shouldn’t expect your partner to spend money on insignificant things. It’s not the price of the gift that matters, it’s about what it represents. A gesture that means something special to the both of you is more valuable than any material item and what can be better if you consider your health too so procrastinate the traditional stereotypical valentine’s day gifts; yet go sappy with these alluring ideas!
Also Read: Vaginal Steaming: Research-Backed Insights on Benefits and Precautions
References:
Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.