A wealth of nutrients in a small cube of chocolate
Good quality dark chocolate is one that has a high cocoa content. It could easily form part of the diet of anyone who cares for their health, especially an athlete. Its amazing properties are evidenced by the numbers – 100 g of dark chocolate includes:
- as much as 228 mg of magnesium (100 g of banana is only 27 mg),
- 11 g of fiber (twice as much as in buckwheat groats),
- 715 mg of potassium (you’ll find just 282 mg in tomatoes).
Dark chocolate is also a source of iron, vitamin E, known as the vitamin of youth, B vitamins and A vitamins. Thus, just one cube can help improve both the overall functioning of the body and well-being. And it is not a placebo effect!
Is dark chocolate healthy?
Definitely yes! Dark chocolate contains a lot of antioxidants (even more than fruit) and significantly more polyphenols and flavonols compared to fruit juices. Polyphenols and flavonols are substances that neutralize free radicals that accelerate aging. Their consumption has also been proven to reduce the risk of allergies and cancer, atherosclerosis or diabetes.
What does a physically active person gain by including dark chocolate in their menu?
The nutrients in it, such as magnesium, can help maintain proper muscle function and reduce muscle cramps. In addition, some studies suggest that consuming chocolate can improve exercise performance and contribute to the body’s faster recovery after training.
How much dark chocolate should one eat?
According to the researchers, it is recommended to reach for dark chocolate even several times a week. Consuming 4 cubes of dark chocolate a day can benefit health and well-being.
Keep in mind that dark chocolate, while a valuable ingredient in the diet, is also a high-calorie product. The said 4 chocolate cubes (100-120 kcal) have as many calories as 1 banana. This is important information for people who follow a weight-loss or protein diet in connection with their sports goals.
What kind of chocolate to buy?
Choose dark chocolate containing at least 70 per cent of cocoa. If you have the option, buy one with the shortest possible list of ingredients, free of hydrogenated fats. You will recognize good quality chocolate by its satin sheen and pleasing brittleness and crispness. To ensure that it does not lose both its properties and flavor, store it in a cool, dry and dark place. It should not be exposed to high temperatures, but also to refrigerator cold!
Not only in cubes. How to consume dark chocolate?
You can eat dark chocolate directly, of course, as a snack, but it will also work well as a component of desserts or even breakfast. It is worth crumbling it and adding it to oatmeal or yoghurt; it goes well with seasonal fruits and more. During the spring and summer, it is worth betting on plant-based cocktails and dark chocolate-based drinks. Here is our suggestion.
Recipe for cold chocolate with plant-based milk
Ingredients:
- 50 g of dark chocolate (with a high cocoa content, or a larger amount if you want more intense flavor),
- 2 cups of plant-based milk (e.g. almond, soy, coconut),
- 2 spoonfuls of natural sweetener (e.g. stevia, xylitol),
- a few ice cubes (as preferred).
Method of preparation:
- Melt the dark chocolate. You can do this in a water bath or in the microwave, gently heating the chocolate and stirring it until it completely melts. Make sure there are no lumps in it.
- In a separate pot, heat the plant-based milk over low heat, but do not bring it to a boil.
- Add the melted dark chocolate to the heated milk and stir well until everything is combined.
- Add more sweetener to get the flavor you like.
- Pour the mixture into a blender or mixer and add a few ice cubes.
- Stir until the ice is crushed and the drink becomes smooth and creamy. When the cold chocolate is ready, pour it into glasses and decorate according to your preferences.
You can add whipped plant-based cream, coconut shreds or crushed dark chocolate. Remember to cool the drink in the refrigerator for a few hours before serving for an even more refreshing effect.
You can read about other drinks that work even better than water HERE.
.............
References:
1. Gerald Rimbach i wsp.: Polyphenols from Cocoa and Vascular Health—A Critical Review. Int J Mol Sci., 2009, 10(10), 4290–4309.
2. Ivan M. Petyaev i wsp.: Dark Chocolate: Opportunity for an Alliance between Medical Science and the Food Industry?. Front Nutr., 2017, 4, 43.