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Easter traditional is on the doorstep and in the tables of Italians chocolate egg. Dark, white or milk, everyone has their favorite chocolate egg. A sensory pampering that, if granted in moderation, can have beneficial effects not only for the heart and brain, but also for the figure and the mood.
The nutritional characteristics
“Chocolate – explains the Dr. Chiara Manzi, expert nutritionist and author of the book ‘Cucina Evolution. Fit without diet ‘ (Art joins nutrition editor) – is a food rich in polyphenols, substances protective with a positive action on the antioxidant system of our body. Dark chocolate also contains minerals, such as magnesium, which is good for mood, phosphorus and iron, fiber, vitamins B1 and B2 “.
An ally for heart health
Eating at least 70% dark chocolate has excellent antioxidant effects on the cardiovascular system. “Many scientific studies – says the expert – attest that the regular consumption of 5 g of dark chocolate (equal to a square 2 or 3 times a week) lowers the pressure, helps to reduce the deposition of cholesterol on the walls of blood vessels and protects against diabetes ”.
Help for the brain
But there is more. Chocolate, especially the very dark one, rich in antioxidants, could help themental agility enhancing the speed and accuracy of performing tests that challenge one’s cognitive functions. This is suggested by a study in Scientific Reports based on the analysis of the effects of consuming a drink based on cocoa, enriched with flavonoids, natural antioxidants also present in black chocolate (the one with the most bitter taste), but abundant especially in fruits and vegetables.
Conducted by experts from the University of Birmingham, the research shows that after consuming the cocoa-based drink enriched with flavonoids, the participants respond better to the mental tests they have been subjected to, especially if these tests are very complicated and especially if researchers experimentally reduce the concentration of oxygen in the environment where the cognitive tests are performed. According to MRI scans, flavonoids work by improving blood circulation and blood levels oxygenation of the brain.
And the mood comes back up
“Consuming dark chocolate also has positive effects on mood. Eating chocolate produces the same feelings of happiness and satisfaction when we fall in love ”, adds the nutritionist. And its important molecules could also help keep it away depression, reducing the risk by up to 70%. This is what emerges from a study led by University College London and published in the journal Depression and Anxiety. The credit is due to its numerous psychoactive ingredients, including two analogues of anandamide (which produce effects similar to cannabinoid responsible for euphoria in cannabis) and phenylethylamine, a neuromodulator believed to be important for mood regulation and implicated in the development of depression.
Friend of line and beauty
Indirectly, then, the polyphenols contained in cocoa fight the free radicals responsible of aging. “In particular – points out Chiara Manzi – flavonoids regenerate the metabolism of tissues by carrying out an effective firming action. Therefore, thanks to the thinning action carried out by polyphenols on the blood, moderate consumption of chocolate improves circulation, to the benefit of both skin and hair. Furthermore, the theobromine contained in cocoa helps to activate the functionality of the kidneys, stimulating the diuresis, therefore the disposal of excess liquids “.
Which one to choose
The benefits listed above are obtained with a dark chocolate at least 70%. Normally, the higher the percentage of cocoa, the higher the presence of flavonoids. On average, 100 grams of dark chocolate contain 50-60 mg, while in a similar amount of milk chocolate we find only 10 mg. “Furthermore – explains the nutritionist – the casein contained in milk chocolate neutralizes the benefits of polyphenols because the substance prevents their intestinal absorption. This type, compared to the dark one, also has more sugars and a lower content of fiber“. On the other hand, the percentage of flavonoids in the White chocolate. “An enemy of the heart. Very rich in simple sugars, it does not contain cocoa, but cocoa butter, which has a high content of saturated fats ”.
The recommended dose
But be careful: choosing dark chocolate does not mean authorizing us to take large quantities. “In everyday life – advises Dr. Manzi – the ideal dose is 5-10 grams per day, equal to one square. During the Easter period we can make an exception to the rule, but only for one limited time and without exaggerating ”, concludes the expert.
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