Dark Chocolate Magnesium

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Dark Chocolate Magnesium is perfect for relieving muscle cramps and aches. The cacao powder in this magnesium blend tastes great and provides a natural source of vitamin D. We all are familiar with magnesium because of health supplements. Regardless, some of them don’t taste good, and dark chocolate that is high in magnesium tastes great!

Proven Health Benefits of Dark Chocolate

Dark chocolate is loaded with nutrients that can positively affect your health.

Made from the seed of the cacao tree, it’s one of the best sources of antioxidants you can find.

Studies show that dark chocolate can improve your health and lower the risk of heart disease.

Here are 7 health benefits of dark chocolate or cocoa that are supported by science.

Various broken dark chocolate bars on a blue background

1. Very nutritious

If you buy quality dark chocolate with a high cocoa content, then it’s quite nutritious.

It contains a decent amount of soluble fiber and is loaded with minerals.

A 100-gram bar of dark chocolate with 70–85% cocoa contains

  • 11 grams of fiber
  • 66% of the DV for iron
  • 57% of the DV for magnesium
  • 196% of the DV for copper
  • 85% of the DV for manganese

In addition, it has plenty of potassium, phosphorus, zinc, and selenium.

Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily. These nutrients also come with 600 calories and moderate amounts of sugar.

For this reason, dark chocolate is best consumed in moderation.

The fatty acid profile of cocoa and dark chocolate is also good. The fats consist mostly of oleic acid (a heart-healthy fat also found in olive oil), stearic acid, and palmitic acid.

The stearic acid has a neutral effect on body cholesterol. Palmitic acid can raise cholesterol levels, but it only makes up one-third of the total fat calories.

Dark chocolate also contains stimulants like caffeine and theobromine, but it’s unlikely to keep you awake at night, as the amount of caffeine is very small compared with coffee.

SUMMARY

Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese, and a few other minerals.

2. Powerful source of antioxidants

ORAC stands for oxygen radical absorbance capacity. It’s a measure of the antioxidant activity of foods.

Basically, researchers set a bunch of free radicals (bad) against a sample of a food and see how well the antioxidants in the food can disarm the free radicals.

Based on these studies, chocolate is considered rich in antioxidants. But the biological relevance of ORAC values is questioned, as it’s measured in a test tube and may not have the same effect in the body.

Research in humans does not always show the same range of antioxidant effects for chocolate. But experts say there isn’t enough evidence yet to say for certain

Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols and catechins, among others. According to research, the polyphenols in dark chocolate may help lower some forms of LDL (“bad”) cholesterol when combined with other foods like almonds and cocoa

One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested, which included blueberries and acai berries

SUMMARY

Cocoa and dark chocolate have a wide variety of powerful antioxidants. In fact, they have way more than most other foods.

3. May improve blood flow and lower blood pressure

The flavanoids in dark chocolate can stimulate the endothelium, the lining of arteries, to produce nitric oxide (NO)

One of the functions of NO is to send signals to the arteries to relax, which lowers the resistance to blood flow and therefore reduces blood pressure.

Many controlled studies show that cocoa and dark chocolate can improve blood flow and lower blood pressure, though the effects are usually mild

However, one study in people with type 2 diabetes and high blood pressure showed no effect, so take this with a grain of salt It’s possible that people who are already receiving treatment for high blood pressure may not get any additional benefit from adding cocoa flavanols to their diet.

Given the great variation between studies on this subject, it’s clear that more research is needed (9Trusted Source10Trusted Source).

SUMMARY

The bioactive compounds in cocoa may improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.

4. Raises HDL and protects LDL from oxidation

Consuming dark chocolate can improve several important risk factors for heart disease. It may protect against high cholesterol.

In a small study, eating dark chocolate supplemented with the flavanol lycopene was found to significantly decrease levels of total cholesterol, LDL (“bad”) cholesterol, and triglycerides

Some forms of LDL cholesterol are more likely to oxidize, which happens if they react with free radicals in your body. Oxidation makes the LDL particle itself reactive and capable of damaging other tissues, such as the lining of the arteries in your heart.

It makes perfect sense that cocoa lowers oxidation-prone forms of LDL. It contains an abundance of powerful antioxidants that do make it into the bloodstream and protect lipoproteins against oxidative damage

The flavanols in dark chocolate can also reduce insulin resistance, which is another common risk factor for diseases like heart disease and diabetes

However, dark chocolate also contains sugar, which can have the opposite effect.

SUMMARY

Dark chocolate improves several important risk factors for disease. It lowers oxidation-prone LDL and improves insulin sensitivity.

5. May reduce heart disease risk

The compounds in dark chocolate appear to be highly protective against the oxidation of LDL.

In the long term, this should cause much less cholesterol to lodge in the arteries, resulting in a lower risk of heart disease.

In fact, research show a fairly drastic improvement.

Over time, a number of studies have shown that consuming flavanol-rich cocoa or chocolate can lower blood pressure and improve cardiovascular health

A review of studies revealed that eating chocolate 3 times per week lowered the risk of cardiovascular disease by 9% . Eating chocolate more often showed little additional benefit

Another review suggested that eating 45 grams of chocolate per week lowers cardiovascular disease risk by 11%. Consuming more than 100 grams per week does not appear to produce health benefits

A 2017 clinical trial found that subjects who consumed almonds with or without dark chocolate showed improved LDL cholesterol levels

Although all of these findings are promising, more evidence is needed to know if it was the chocolate that reduced the risk.

However, since the biological process is known (lower blood pressure and lower oxidization-prone LDL), it’s plausible that regularly eating dark chocolate may reduce the risk of heart disease.

SUMMARY

Research shows a reduction in heart disease risk among those who consume a moderate amount of chocolate.

Magnesium-Rich Foods That Are Super Healthy

Magnesium is an extremely important mineral.

It’s involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don’t reach the reference daily intake (RDI) of 400 mg

Yet, you can easily meet your daily needs by eating foods high in magnesium.

Here are 10 healthy foods that are high in magnesium.

1. Dark Chocolate

Dark chocolate is as healthy as it is delicious.

It’s very rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI

Dark chocolate is also in high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria

What’s more, it’s loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, which are harmful molecules that can damage your cells and lead to disease

Dark chocolate is especially beneficial for heart health, as it contains flavanols, which are powerful antioxidant compounds that prevent “bad” LDL cholesterol from oxidizing and sticking to the cells lining your arteries (5Trusted Source6Trusted Source).

To make the most of dark chocolate’s benefits, choose a product containing at least 70% cocoa solids. A higher percentage is even better.

Summary
A 1-ounce (28-gram) serving of dark chocolate provides 16% of the RDI for magnesium. It’s also beneficial for gut and heart health, and is loaded with antioxidants.

2. Avocados

The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of the RDI.

Avocados are also high in potassium, B vitamins and vitamin K. And unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat.

In addition, avocados are an excellent source of fiber. In fact, 13 of the 17 grams of carbs in an avocado come from fiber, making it very low in digestible carbs.

Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals

Summary
A medium avocado provides 15% of the RDI for magnesium. Avocados fight inflammation, improve cholesterol levels, increase fullness, and are packed with several other nutrients.

3. Nuts

Nuts are nutritious and tasty.

Types of nuts that are particularly high in magnesium include almonds, cashews and Brazil nuts.

For instance, a 1-ounce (28-gram) serving of cashews contains 82 mg of magnesium, or 20% of the RDI .

Most nuts are also a good source of fiber and monounsaturated fat and have been shown to improve blood sugar and cholesterol levels in people with diabetes

Brazil nuts are also extremely high in selenium. In fact, just two Brazil nuts provide more than 100% of the RDI for this mineral

Additionally, nuts are anti-inflammatory, beneficial for heart health and can reduce appetite when eaten as snacks

Summary
Cashews, almonds and Brazil nuts are high in magnesium. A single serving of cashews provides 20% of the RDI.

4. Legumes

Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans.

They’re very rich in many different nutrients, including magnesium.

For instance, a 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the RDI

Legumes are also high in potassium and iron and a major source of protein for vegetarians

Because legumes are rich in fiber and have a low glycemic index (GI), they may lower cholesterol, improve blood sugar control and decrease heart disease risk

A fermented soybean product known as natto is considered an excellent source of vitamin K2, which is important for bone health

Summary
Legumes are magnesium-rich foods. For example, a 1-cup (170-gram) serving of black beans contains 30% of the RDI.

5. Tofu

Tofu is a staple food in vegetarian diets due to its high protein content. Made by pressing soybean milk into soft white curds, it’s also known as bean curd.

A 3.5-ounce (100-gram) serving has 53 mg of magnesium, which is 13% of the RDI

One serving also provides 10 grams of protein and 10% or more of the RDI for calcium, iron, manganese and selenium.

Additionally, some studies suggest that eating tofu may protect the cells lining your arteries and reduce your risk of stomach cancer

Summary
A serving of tofu provides 13% of the RDI for magnesium. It’s also a good source of protein and several other nutrients.

Dark Chocolate & Magnesium

Dark chocolate is considered a “cheat” food by many individuals, but there actual health benefits from eating a moderate amount. It does contain a significant amount of magnesium, a mineral your body needs for a variety of functions. However, dark chocolate is still high in fat and sugars, so you should eat it only in small amounts.

Dark Chocolate

Dark chocolate is made from cocoa beans. The beans are removed from the pod and go through a process that results in cocoa solids — also called cocoa liquor — which is a condensed form of cocoa. Cocoa liquor can be processed to make cocoa butter, or it can be made into a cake, which is then ground into powder. While most cocoa liquor then has milk added to it to make chocolate, dark chocolate has no added sugar and little added milk, and should contain 60 percent or higher of cocoa solids.

Magnesium

Magnesium is one of the most abundant minerals in your body, with more than 50 percent of it located in your skeleton. According to the National Institutes of Health, it is involved in more than 300 chemical reactions in your body, particularly those involved in the metabolic process that converts food to energy. Magnesium is also necessary for your muscles and nerves to function correctly — including regulating your heart rate — and it helps your immune and skeletal systems stay strong.

Magnesium Content of Dark Chocolate

Dark chocolate is fairly high in magnesium, with 176 mg in a 100 g serving. This is around half of your daily recommendation. Adult males ages 19 to 30 need 400 mg daily, while men 31 and older need 420 mg. Adult women ages 19 to 30 should get 310 mg every day, while women over 31 need 320 mg. Other good sources of magnesium that are lower in fat and sugar than dark chocolate include green leafy vegetables, legumes, nuts, seeds and whole grains.

Other Benefits of Chocolate

The University of Michigan Health System recommends consuming 1 oz. of dark chocolate every day, due to its health benefits. Dark chocolate contains a group of antioxidants called flavonoids, which can help your heart health. It can help lower your LDL cholesterol, reduce your risk of blood clots and increase blood flow through your arteries and heart. However, consume dark chocolate in moderation, since it contains caffeine and it can be high in fat.

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