May Reduce Menstrual Cramping
As mentioned above, milk and dark chocolate have different nutritional profiles. Another difference is that dark chocolate is richer in magnesium. According to the USDA, 50 grams of dark chocolate contains 114 milligrams of magnesium, which is about 35% of adult females’ recommended dietary allowance. Milk chocolate contains about 31 milligrams of magnesium in 50 grams, about 16% of the RDA. Magnesium has been shown to help relax muscles, including the uterine lining. This can help ease menstrual cramps, potentially leading many menstruating individuals to crave chocolate during menstruation, per a 2020 article published in Nutrients.
The Bottom Line
Research shows that dark chocolate has potential benefits for heart health, cognitive function and iron deficiency, since it is the type of chocolate richest in flavonoids, methylxanthines, magnesium and iron. However, more research is needed to further understand chocolate’s health benefits and the mechanisms that lead to various health outcomes.
That being said, one food will generally not make or break your health (unless you have an allergy or severe sensitivity). Mesa says, “Allowing yourself to enjoy the foods you like without restricting leads to a healthier relationship with food. Restricting chocolate when you want it will only make you want it more, which can lead to overeating or bingeing, triggering feelings of guilt and shame. That cycle is more harmful to [your] health than allowing yourself that piece of chocolate.” If you enjoy chocolate of any kind, consuming it in an overall well-balanced eating pattern is the most important thing. Check out our chocolate dessert recipes if you’re ready to find your next favorite
May Boost Your Iron Levels
According to a 2021 study in the Journal of Nutrition, iron-deficiency anemia is on the rise. It can lead to symptoms including fatigue, weakness and brittle nails. But for you chocolate lovers, we have good news! Dark chocolate is a good source of iron. A 50-gram serving of dark chocolate contains 6 milligrams of iron. To put that in perspective, females ages 19 to 50 require 18 milligrams of iron per day, and adult males need 8 milligrams per day, per the National Institutes of Health. Diana Mesa, RD, LDN, CDCES, owner of En La Mesa Nutrition, says, “Dark chocolate can be a tasty way to increase iron intake, especially for folks at risk of developing iron-deficiency anemia, like birthing and menstruating people, older adults and children, who need higher amounts of iron. For better absorption, dark chocolate can be paired with foods rich in vitamin C, like berries, for a sweet and nutrient-rich snack.” Unfortunately, milk chocolate only contains about 1 milligram of iron in 50 grams. So, if your iron levels are low, dark chocolate would be your best bet (bananadogstore).
The Bottom Line
Research shows that dark chocolate has potential benefits for heart health, cognitive function and iron deficiency, since it is the type of chocolate richest in flavonoids, methylxanthines, magnesium and iron. However, more research is needed to further understand chocolate’s health benefits and the mechanisms that lead to various health outcomes.
That being said, one food will generally not make or break your health (unless you have an allergy or severe sensitivity). Mesa says, “Allowing yourself to enjoy the foods you like without restricting leads to a healthier relationship with food. Restricting chocolate when you want it will only make you want it more, which can lead to overeating or bingeing, triggering feelings of guilt and shame. That cycle is more harmful to [your] health than allowing yourself that piece of chocolate.” If you enjoy chocolate of any kind, consuming it in an overall well-balanced eating pattern is the most important thing. Check out our chocolate dessert recipes if you’re ready to find your next favorite
May Reduce Menstrual Cramping
As mentioned above, milk and dark chocolate have different nutritional profiles. Another difference is that dark chocolate is richer in magnesium. According to the USDA, 50 grams of dark chocolate contains 114 milligrams of magnesium, which is about 35% of adult females’ recommended dietary allowance. Milk chocolate contains about 31 milligrams of magnesium in 50 grams, about 16% of the RDA. Magnesium has been shown to help relax muscles, including the uterine lining. This can help ease menstrual cramps, potentially leading many menstruating individuals to crave chocolate during menstruation, per a 2020 article published in Nutrients.
May Boost Your Iron Levels
According to a 2021 study in the Journal of Nutrition, iron-deficiency anemia is on the rise. It can lead to symptoms including fatigue, weakness and brittle nails. But for you chocolate lovers, we have good news! Dark chocolate is a good source of iron. A 50-gram serving of dark chocolate contains 6 milligrams of iron. To put that in perspective, females ages 19 to 50 require 18 milligrams of iron per day, and adult males need 8 milligrams per day, per the National Institutes of Health. Diana Mesa, RD, LDN, CDCES, owner of En La Mesa Nutrition, says, “Dark chocolate can be a tasty way to increase iron intake, especially for folks at risk of developing iron-deficiency anemia, like birthing and menstruating people, older adults and children, who need higher amounts of iron. For better absorption, dark chocolate can be paired with foods rich in vitamin C, like berries, for a sweet and nutrient-rich snack.” Unfortunately, milk chocolate only contains about 1 milligram of iron in 50 grams. So, if your iron levels are low, dark chocolate would be your best bet.