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The bright side of dark chocolate
 

Dating back to around 2000 BC, the chocolate we know and see today used to be consumed as a fermented drink with spices and wine. The chocolate we see neatly stacked in stores is the end result of numerous steps on the cacao pod. Seeds are extracted and roasted which then form coco beans. These are then separated to get cocoa nibs and grounded to form the chocolate liquor or cocoa powder we use so extensively.
Consuming pure cocoa is not always possible; plus, one might prefer to add in milk and sometimes sugar, but when done excessively, it ruins all the good properties cocoa has. While dark chocolate has 50 to 90 percent cocoa with minimum cocoa butter and sugar, milk chocolate contains only 10 to 50 percent of cocoa.
Nutrition count
Dark chocolate is flooded with nutrients like iron, magnesium, copper, manganese, potassium, zinc, phosphorous and selenium.

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A better heart
Flavanols are plant chemicals found in cocoa which help reduce chances of heart diseases. In dark chocolate, the concentrations of flavanols are 2 to 3 times higher than in milk chocolate, making it good for your heart. Flavanols act on the overall health of the heart by relaxing the blood vessels and improving the blood flow, which eventually lowers the blood pressure. Cocoa powder also decreases oxidised LDL, which is bad for the body as it damages tissues and linings in the arteries of the heart.
Lowering diabetes risk
Flavanols also increase the insulin sensitivity in the short run, and helps reduce the risk of diabetes in the long run.
Antioxidant rich
Dark chocolate or cocoa have been found to have the most antioxidants, lab tests reveal. Not even fruits that we know to be high in antioxidants like berries have those as much as dark chocolate does. These antioxidants help fight numerous toxins in the body like bad bacteria, free radicals, cancerous cells and help relieve stress as well. In the long run, it helps to slow down the skin's ageing process and strengthens the immune system.

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Sun protection
Bioactive compounds like flavanols in dark chocolate increase blood flow to the skin and hydrate it. MED is the minimal erythemal dose, which is the level of UVB rays that cause skin redness in 24 hours. A study revealed the MED level doubled in people once they consumed dark chocolate for 12 weeks. The flavanols help to increase the MED and keep the skin healthy and protected from the sun.

Increased brain function
Cocoa high in flavanols also improve blood flow to the brain. This helps to improve cognitive function and is a great treatment for the elderly who face troubles thinking or have mental impairments. Also, because it contains caffeine, it shows immediate results in the short run as well.

Better oral health

While milk chocolate can cause cavities with its high sugar contents, dark chocolate does quite the opposite with its high theobromine content. Theobromine is a compound that fights bacteria and tooth decay and helps you achieve a better oral health.
Cough treatment

The theobromine found in dark chocolate is also helpful in subduing coughs. It helps to control the cough and the inflammation in the throat which causes uneasiness.
The don'ts

Even with an array of benefits, nothing is good when done in excess. The same goes for dark chocolate as well. Being very calorie rich, it can cause one to gain weight if consumed in large amounts. To get the best of its benefits without gaining weight, consume a healthy amount of 6 grams daily, as stated by Harvard Health.

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What to buy
When purchasing dark chocolate, get ones that have at least 70 percent dark chocolate. These will have most flavanols. Dark chocolate is not meant to contain any milk at all, but cross contamination often results in bits of it. Butter fat, vegetable oils and artificial flavours and colours are ingredients one should be watching out for as they make the chocolate impure.
Store it in a cool and dry place as this will extend its life for up to 2 whole years. Refrigerating will cause a bloom, which is simply the sugar raising to the top. This does not affect the taste or benefits, but does not look pleasant.
Dark chocolate meals
We cannot consume it in bulk for it is full of calories, and because of its bitterness. One can melt a few cubes and drizzle the chocolate over biscuits, pudding or oatmeal to keep it all healthy. This is one way to incorporate it. Recipes too are available by the loads if you want to incorporate it further.
https://www.thedailystar.net/news/lifestyle/food/the-bright-side-dark-chocolate-1628065

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1. Dark Leafy Greens
Dark green leafy vegetables (DGLVs) are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber.
Part of what makes DGLVs so super is their potential to reduce your risk of chronic illnesses including heart disease and type 2 diabetes .
They also contain high levels of anti-inflammatory compounds known as carotenoids, which may protect against certain types of cancer
Some well-known DGLVs include:
•   Kale
•   Swiss chard
•   Collard greens
•   Turnip greens
•   Spinach
•   Lettuce
•   Arugula
Some DGLVs have a bitter taste and not everyone enjoys them plain. You can get creative by including them in your favorite soups, salads, smoothies, stir-fries and curries.
Summary Dark green leafy vegetables are full of fiber and nutrients which may be instrumental in preventing certain chronic diseases.

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