Health Benefits Of Eating Dark Chocolate: It’s Good For Your Body And Soul!

Delicious dark chocolate—who doesn’t love to bite into one? The word “chocolate” kindles a sense of joy among children and adults. Did you know that the Mayans were likely the first to begin cocoa plant cultivation in South America? They termed chocolate the “Food of the Gods.” Chocolate is processed from cocoa, rich in flavonoids and antioxidants, and the chocolate that we eat is made up of cocoa mixed with fat and finely powdered sugar to produce a solid confectionery. The most common varieties of chocolates are milk chocolate, dark chocolate and white chocolate. This article will take you through the health benefits, risks and recommendations for dark chocolate consumption among children.

What is dark chocolate?

Dark chocolate, also known as “plain chocolate” or “black chocolate,” is made up of higher percentages of cocoa, and is traditionally made with cocoa butter instead of milk. Still, there are also dark milk chocolates with different variations. Thus, the market is flooded with too many variations, as many manufacturers create unique variations of different qualities. So, what makes dark chocolate special? Let’s begin by looking at the properties of dark chocolate versus milk chocolate.

Nutritional properties of dark chocolate

Dark chocolate is rich in total phenolic compounds, catechin, caffeine, epicatechin, and flavonoids, which are beneficial to health in many ways. According to the 2019 data from the United States Department of Agriculture (USDA), there are 598 calories, 42.6 grams of fat and 24 grams of sugar in 100 grams of dark chocolate, while the same amount of milk chocolate has 539 calories, 32.1 grams of fat and 59 grams of sugar. Although dark chocolate has higher calorie and fat content, it contains less sugar and sodium and more essential micronutrients like iron, magnesium, phosphorus and potassium, compared with milk chocolate. So, dark chocolate can be said to be a better choice than milk chocolate. Now, let’s take a look at why eating dark chocolate in moderation can be good for children and adults.

Health benefits of dark chocolate

Dark chocolate contributes to our physical and mental well-being in many ways due to its rich nutritive value.

• Effects on oral hygiene

Dark chocolate contains theobromine, which has been shown to harden tooth enamel, thereby lowering the risk of dental cavities. Theobromine is also a mild stimulant, though not as strong as caffeine, and can help suppress cough.

• Powerhouse of antioxidants

Dark chocolate is loaded with antioxidants, which help fight against free radicals causing oxidative damage to cells. In adults, free radicals are believed to cause changes related to aging and even cancer. Hence, eating antioxidant-rich foods like dark chocolate may protect adults from many types of cancer and slow down the signs of aging.

In children who are always active and energetic, these antioxidants will help reduce oxidative stress and muscle damage, especially for kids engaged in high-intensity sports. Research carried out by Sadek et al., published in Integrative Medicine (2018), highlighted the therapeutic benefits of dark chocolate in improving social communication and self-regulation among children with autism spectrum disorder.

• Mood booster

Dark chocolate increases blood flow to the brain as well as to the heart, and thus helps improve cognitive function. It contains several chemical compounds that have a stimulant action and positive effect on mood and cognitive health (this is the reason chocolate is always associated with one’s mood). Chocolate contains phenylethylamine (PEA), which encourages the brain to release endorphins, making one feel alert. Dark chocolate also contains caffeine, a mild stimulant. However, dark chocolate contains much less caffeine than coffee and can be recommended for mood disorders, too.

• Cardiometabolic effects

Cocoa products containing flavonols have the potential to prevent cardiometabolic disorders. A 2012 study by Chan et al. stated that higher adult blood pressure, even without hypertension, predicts cardiovascular outcomes, which can be predicted by childhood blood pressure. The study found that providing dark chocolate (7 grams/day) to children is feasible and acceptable in a school setting. However, the author recommended a higher antioxidant dose to see more promising results. Another study reported that a higher intake of flavonoids from cocoa-based products could be associated with a lower probability of abdominal obesity among adolescents.

• Emotional health

In 2021, a study by Bartkiene et al. found that dark chocolate consumption induced “happy” emotions among children, which suggests that eating dark chocolate can help improve the emotional health of children.

• Nutritional benefits

Research shows that the iron in dark chocolate protects against iron deficiency in anemia among children, while the magnesium content helps prevent type 2 diabetes, high blood pressure and heart diseases.

Other benefits such as gut health (prebiotic source) enhancement, anticancer potential, blood sugar regulation, immunomodulation, anti-inflammatory effect, lipid regulation, and improved quality of life are also attributed to dark chocolate consumption. However, dark chocolate has a dark side as well, and unregulated consumption might lead to complications. So, before we find out how much is too much, let’s quickly take a look at the negatives of too much consumption of dark chocolate.

What happens when you eat too much dark chocolate

Its numerous health benefits notwithstanding, overconsumption of dark chocolate may cause the following among children and adults alike:

• Hyperactivity and insomnia
• Weight gain
• Addiction
• Migraine
• Gastroesophageal reflux
• Heart diseases (According to a 2022 study by the US NGO, Consumer Reports, many popular brands of dark chocolate contain potentially worrisome levels of cadmium and lead, and regular exposure to these heavy metals can cause health problems like heart diseases.)

So, how much is too much?

The recommended portion size of dark chocolate as per the USDA is around 38 grams per day. An intake as less as 7 grams per day itself has shown positive effects on the blood pressure levels of children. The USDA states that different types of chocolate have different amounts of caffeine and sugar. The darker the chocolate is, the more caffeine it has due to the amount of cacao it contains. White chocolate contains no caffeine, and milk chocolate contains 9 milligrams of caffeine per 44 grams. Dark chocolate contains 12 milligrams of caffeine per 28 grams.

So, introduce dark chocolate (and chocolate) to your child strictly within the recommended portion size to help them enjoy its benefits and nullify the side effects.

When Can I Start Giving My Baby Chocolate?

According to the American Academy of Pediatrics, chocolate should not be given to children before the age of 2 because:

1. it contains refined sugar
2. of its high caffeine content

Caffeine is a stimulant that affects the central nervous system. Compared with adults, children are more sensitive to caffeine. Caffeine intake can make toddlers feel quite restless and can upset their stomach. It also increases their heart rate and blood pressure, making it harder for them to sleep.

When it comes to slightly older children, avoid all types of chocolate if your child has:

1. Colic, flatulence, tummy ache, or reflux. Chocolate is acidic and might either trigger or worsen these conditions
2. Avoid giving chocolate to children at least four hours before bedtime. Even though the caffeine content of dark chocolate is less, it’s enough to affect children
3. Don’t give children under the age of 5 chunks of chocolate, as they might choke on it. The safest and best way to introduce chocolate to your little one is to give them chocolate milk

Curious about how chocolates affect your kids? Discover the truth in our latest article! Click here to learn if chocolates are good or bad for your little ones and get expert tips on making the best choices for their health.