Chocolate as a health food?

What’s in chocolate?

At its core, chocolate originates from cocoa beans, the seeds of the cacao tree. After fermentation, drying, and roasting, these beans are ground into cocoa mass, forming the foundation of all chocolate products.​ Cocoa is naturally rich in:​

• Flavanols – Including epicatechin, catechins, and procyanidins, these antioxidant compounds are linked to various health benefits.​
• Fibre – especially in minimally processed cocoa powder
• Minerals – such as magnesium, copper and iron.​
• Protein – a surprising 18–20g per 100g in unsweetened cocoa powder

Health benefits of cocoa flavanols

Heart health

Cocoa flavanols help the body produce nitric oxide, which relaxes blood vessels and improves circulation. Studies have linked moderate dark chocolate intake to lower blood pressure and reduced risk of heart disease.

Brain function

Some research links cocoa flavanols to better memory and thinking skills. They support the production of nitric oxide, which improves blood flow, not just to the heart, but to the brain too. Better circulation means more oxygen and nutrients get to where they’re needed, especially in areas involved in memory and decision-making. One study even found a 41% lower risk of cognitive decline in people over 65 who consumed more.

Gut health

There’s early evidence cocoa may act like a prebiotic thanks to its fibre and polyphenols. In one trial, daily intake of 85% dark chocolate improved gut microbial diversity.

How much? 

Studies suggest around 25 to 40g of dark chocolate (75 %+) a day to get a meaningful dose of flavanols. That’s a few squares – enough to enjoy, not overdo.

Just watch the sugar. The health benefits come from cocoa, not the added sugar or milk. Many commercial chocolates have very little real cocoa and lots of sugar, so choose simply made dark chocolate or try unsweetened cocoa powder in porridge or smoothies for more benefits.

How to choose quality chocolate

✔️ 75% cocoa or higher – The higher the cocoa content, the more flavanols you’re likely to get.

✔️ Minimal ingredients – Look for bars with cocoa mass or cocoa liquor and cocoa butter at the top of the list. Avoid palm oil, emulsifiers like soy lecithin or flavourings.

✔️ Traceability – Bars that list the origin of their beans often care more about quality and sourcing.

3 ways to enjoy it

1. Let it melt – Good dark chocolate can taste bitter at first. But let it melt slowly and you might notice floral, fruity or earthy notes. A bit like wine or coffee, it gets more interesting the more you pay attention.
2. Pair it with complementary flavours like raspberries, cherries, kiwi, coconut or nut butter.
3. Cook with it – Dark chocolate is a great ingredient too. Think chocolate bark with berries, mole sauces or a square grated into porridge.