Dark chocolate (85%+)

Dark chocolate (85%+ cocoa) is a rich source of flavanols that can offer various health benefits when consumed in moderation.

Research indicates that consuming dark chocolate with 85% cocoa content can improve mood and gut microbiome diversity, potentially due to changes in the gut microbial composition. It also shows promise in mitigating muscle soreness and premenstrual performance impairments in female athletes. Additionally, studies have found that it may help reduce inflammation and improve walking autonomy in patients with peripheral artery disease.

This food item connects strongly to improvements in gut microbiome diversity and reduction of inflammation based on the evidence from randomized controlled trials and cohort studies.

While these findings are promising, more research is needed to fully understand the long-term effects and optimal consumption levels for different health outcomes.

Sources

• Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: a randomized controlled trial. (PMID:34530112)
• Dark Chocolate Mitigates Premenstrual Performance Impairments and Muscle Soreness in Female CrossFit(®) Athletes: Evidence from a Menstrual-Phase-Specific Trial. (PMID:40284238)
• Dark chocolate's impact on low-grade endotoxemia in metabolic dysfunction-associated steatohepatitis. (PMID:39693929)
• Dark Chocolate Intake Positively Modulates Gut Permeability in Elite Football Athletes: A Randomized Controlled Study. (PMID:37836487)
• Effects of cocoa products/dark chocolate on serum lipids: a meta-analysis. (PMID:21559039)
• Dark chocolate acutely improves walking autonomy in patients with peripheral artery disease. (PMID:24990275)

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