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Health Briefs

Chocolate... Good for your health!

When taken in moderation, chocolate can be a good ally for your health. However, it should be of high quality, ideally with a minimum content of 70% cocoa.
Why is black chocolate better thant others?
Cocoa's glycemic index is low, so it is a good sugar slowly metabolised by your body. It's also a good source of antioxidant polyphenols which help burning sugar instead of storing it as fat and fighting cardiovascular diseases.
Moreover, black chocolate with high cocoa content is an excellent source of magnesium, phosphorus, iron, zinc, manganese, copper and fibre, which are all essential to preserve a good health.
Howerver, one must remember that moderation is the solution. Although chocolate contains many minerals good for you, it remains a high in calories food, with close to 545 calories per 100g bar. Therefore it is more suitable to take a few little pieces of chocolate here and there during the day instead of eating a 100g bar which satisfies more than one quarter of the daily 2,000 calorie inputs.
This table presents daily recommended values, based on 2,000 calorie inputs, as opposed to the average composition of a 100g portion of various chocolates.
Daily nutrient recommended intakes and average composition of 100g of chocolates

Nutrients

Daily Recommended Intake

70% Cocoa 
Black Chocolate

40% Cocoa
Black Chocolate

Milk Chocolate

White Chocolate

Energy (kcal)

2,000

545

498

547

545

Proteins  (g)

0,8 g x body weight
in kg

8.1

6.4

7.0

7.0

Lipids (g)

65

42.3

30.4

32.1

31.8

Carbohydrates (g)

300

33.0

49.6

56.5

57.7

Fibres (g)

25

10.9

7.5

2.1

0.4

Magnesium (mg)

250

206

92

58

27

Calcium (mg)

1,100

60

111

202

257

Phosphorus (mg)

1,100

248

162

182

230

Manganese (mg)

250

1.1

0.62

0.4

0

Sodium (mg)

2,400

7

17

133

67

Salt (mg)

2,400

18

43

338

170

Potassium (mg)

3,500

727

380

251

350

Iron (mg)

14

10.7

11.0

2.0

0.2

Copper (mg)

2

1.4

0.58

0.41

0

Zinc (mg)

9

2.85

1.38

1.2

0.9

Selenium (mg)

0.05

3.5

2.8

3.5

3.0

Iodine (mg)

16

10

2.3

23.5

0.8

Beta-carotene (mg)  

4.8

32

54

22

75

Vit. A (retinol) (mg)

1,000

0

0

45

0

Vitamin D (mg)

0.005

Traces

2.5

Traces

Traces

Vitamin E (mg)

10

0.7

1

0.9

1.1

Vitamin C (mg)

60

0

0.25

0

0

Vitamin B1 (mg)

1.3

0.18

0.07

0

0

Vitamin B2 (mg)

1.6

0.3

0.1

0.4

0.5

Vit. B3 (niacin) (mg)

23

0.87

0.61

0.53

0.20

Vitamin B5 (mg)

7

0.26

0.26

0.45

0.59

Vitamin B6 (mg)

1.8

0.37

0.07

0.04

0.07

Vitamin B9 (mg)

0.03

35

20

11

10

Vitamin B12 (mg)

0.002

0.27

Traces

0.39

0

 

 

Source: Agence canadienne d'inspection des aliments and Portail du chocolat