Many people feel that "eating chocolate is good for the soul" — and it may also be good for your health. Research suggests that dark chocolate contains several antioxidants and minerals that can help lower your risk of heart disease, improve your brain function, and more.

The health benefits of dark chocolate

According to USA Today, people feel that "eating chocolate is good for the soul." Luckily, the food also contains beneficial nutrients that have been shown to have a positive impact on your health.

Chocolate is made from the cacao plant, which has high levels of minerals and antioxidants. Although milk chocolate typically only contains small amounts of cacao, dark chocolate has much larger amounts, as well as less sugar.

Some chocolate compounds that have antioxidant properties include flavanols and polyphenols. Antioxidants can eliminate free radicals and reduce oxidative stress, which refers to damage caused to cells and tissues by free radicals.

Some of the ways that eating dark chocolate can improve your health include:

Reducing your risk of heart disease

According to Medical News Today, the flavanols in dark chocolate stimulate nitric oxide production, a chemical that causes blood vessels to dilate, improving blood flow and lowering blood pressure.

In a 2015 study of 60 people with type 2 diabetes and high blood pressure, researchers found that participants who age 25 grams of dark chocolate a day for eight weeks had significantly lower blood pressure than participants who ate the same amount of white chocolate.

A separate 2017 review also found that dark chocolate may have a greater impact on blood pressure in older individuals and those at a higher risk of cardiovascular disease.

In addition to potentially reducing high blood pressure, dark chocolate may also improve cholesterol levels by lowering low-density lipoprotein levels and increasing high-density lipoprotein levels. In a 2017 randomized, controlled study, researchers found that adding almonds, dark chocolate, and cocoa to a typical U.S. diet without exceeding caloric needs could reduce the risk of coronary heart disease.

Reducing inflammation in the body

Inflammation occurs when the immune system detects germs and other harmful substances. However, chronic inflammation can damage cells and tissues, as well as increase the risk of type 2 diabetes, arthritis, and certain kinds of cancer.

Some research suggests that dark chocolate contains compounds with anti-inflammatory properties. In a 2017 literature review, researchers found that eating chocolate could impact the gut microbiome and promote anti-inflammatory activity. However, many of these studies were performed in animals, and more human studies are needed.

In a separate 2018 study, researchers found that participants with type 2 diabetes who ate 30 grams of 84% dark chocolate a day for eight weeks had significantly reduce inflammatory biomarkers.  According to the authors, additional studies are needed to determine the optimal amount of dark chocolate needed to treat patients with diabetes.

Reducing insulin resistance

Insulin resistance can lead to abnormally high levels of blood glucose, which can then contribute to prediabetes and type 2 diabetes.

According to a 2018 study that examined dark chocolate consumption and blood glucose levels among Hispanic participants, eating 48 grams of 70% dark chocolate every day could help lower fasting glucose levels and reduce insulin resistance.

Improving brain function

Consuming dark chocolate may improve brain function and reduce the risk of neurodegenerative diseases, such as Alzheimer's disease and Parkinson's disease.

According to small 2018 study, the flavanols in dark chocolate may improve neuroplasticity, which is the brain's ability to reorganize itself, particularly after injury or disease. A separate study from 2016 found that regular dark chocolate consumption was positively associated with cognitive performance.

Aiding with digestion

In a 2022 study from South Korea, researchers found that eating dark chocolate was associated with increased gut biome diversity. The findings also suggested that eating 85% dark chocolate may positively impact mood, which the researchers associated with the more diverse microbiome since the gut-brain axis can affect mood.

Moderation is key to dark chocolate consumption

Although dark chocolate has beneficial antioxidants and minerals, it is also typically high in fat and sugar, making it a calorie-dense food. The fats in dark chocolate, which takes the form of cocoa butter, are also saturated fats.

If you want to add dark chocolate to your diet, it is better to consume small amounts. In many of the studies on dark chocolate, participants usually ate 20 to 30 grams of dark chocolate a day. In addition, dark chocolate with higher amounts of cacao solids will have more flavanols, so it's best to choose a dark chocolate that has at least 70% cacao solids or more. (Nothaft, USA Today, 6/17; Eske, Medical News Today, 3/6)