Golden Ticket
Why Adding Dark Chocolate to Your Diet May Improve Exercise, Health, and Mood
Origins of a craving
I’m really thankful I grew up in a household where healthy food was a priority and junk food was a rarity. At the time, it felt like I was being deprived of fun and joy–but as I got older, I realized my parents were only helping me out, laying down a solid nutritional foundation.
In a world where sweet things were few and far between, I naturally looked forward to holidays. Baked goods were my favorite, but I also had my eyes on the chocolate. Always the chocolate.
Chocolate fudge at Christmas. Chocolate hearts on Valentines Day. And the Holy Grail of candy–the chocolate Easter Bunny.
Of course, most of those chocolate treats were jam-packed with sugar, additives, and chemicals. The actual cocoa content? Pretty low. But here’s the twist: chocolate in its purer form-real chocolate-can actually be good for you. In moderation, it’s a nutritional powerhouse.
The delicious chocolate in your favorite candies actually comes from the cocoa plant, which is native to the Amazon Rainforest region in South America. Cocoa wasn’t brought back to Europe until the early 1500’s but the Mayans are thought to be the first people in South America to cultivate the plant. They recognized it as such a delicacy and superfood that they labeled it as “The Food of the God's”. After countless scientific studies, we can see why they held it in such high esteem, and why we should too.
Take your candy vitamin
Yep, I know it sounds too good to be true…but there's candy out there that is good for you.
Okay, maybe I’m being generous with the term candy, but this tasty superfood packs a serious punch when it comes to nutrition–especially when you’re consistent and keep your intake moderate.
Dark chocolate is rich in minerals such as iron, copper, magnesium, and manganese. Having a healthy intake of minerals is important because minerals act as building blocks for the body, ensuring that the body can carry out essential functions and processes.
Another benefit of dark chocolate is that it is high in antioxidants–those little warrior-compounds that help neutralize free radicals and protect your cells and DNA.
One study in particular showed that dark chocolate and cocoa had more antioxidant activity than blueberries and açaí berries. Crazy, right?
Think of a few squares of dark chocolate as a delicious, natural multivitamin that supports your body and your taste buds.
Mood Magic
There’s a reason people associate chocolate with comfort–it’s more than just a sugar rush.
Dark chocolate contains a neurotransmitter called anandamide, nicknamed the “bliss molecule” by scientists. Add in a little dopamine and endorphin release, and you’ve got a legit mood booster. No wonder chocolate is the go-to for breakups, stress, or those days when everything just feels heavy.
But here’s what’s even cooler: long-term chocolate intake (specifically 85% dark chocolate) has been shown to reduce negative mood scores by over 20%. This improvement was tied to changes in gut bacteria–yep, we’re talkin’ gut-brain axis. The bacteria in your gut can influence your brain chemistry, which affects how you feel.
Now, if 85% dark chocolate is a bit intense for you, don’t worry–lower percentages like 70% still offer plenty of perks.
Fuel for the body
One of my favorite benefits of dark chocolate? Its impact on exercise performance.
I’ve made it a habit to eat a few squares before a long trail run or a gym session. It gives me a mild boost–thanks to caffeine–and also contains theobromine, which supports cardiovascular and respiratory function.
Cocoa is also a vasodilator, meaning it improves circulation. Better blood flow = more oxygen to your brain and muscles when you’re working hard. Want to double down? Add some pomegranate seeds to the mix. You’ll feel invincible.
how to add it into your diet
If you’ve been waiting for permission to eat chocolate guilt-free, here it is.
First, as always, check in with your doctor–especially if you have health conditions or food sensitivities. Once you’re in the clear, go ahead and rip a page out of Willy Wonka’s playbook and dive in. Head to the store and look for bars that are 70% cacao or higher. The higher the percentage, the more benefits you’ll get.
It might take some adjusting if you’re used to milk chocolate, but trust me–your taste buds will adapt. I used to find it bitter too, but now I actually prefer it.
Look for bars with minimal ingredients–ideally starting with cocoa mass or cacao. I personally try to avoid processed sugar, and quality dark chocolate usually keeps it low. A few squares will squash a craving without derailing your nutrition–a much better decision than shoveling down an entire box of munchkins.
HOW MUCH? Totally depends– but keep in mind it’s calorie-dense. A few squares go a long way.
WHEN? Probably not before bed, due to the caffeine. I like it pre-workout or mid-day when I need a boost.
And if you’re feelin’ adventurous, try making your own. I’ve been whipping up homemade batches with cacao powder, cocoa butter, sea salt, and vanilla. (Want the recipe? Hit me up.)
The bottom line
Dark chocolate has become one of my favorite foods–not just for the health benefits, but for the sheer joy of it. It hits that sweet spot (literally) between pleasure and performance.
If you’re looking to improve your health and happiness and satisfy your sweet tooth along the way, give it a try. The chocolate community is always welcoming new members.
