Chocolates are the most commonly available food item; everyone likes them and desires to eat them. It is hard to find a single person who does not like chocolates. Dark chocolates are semisweet, with extra dark having a sweet and bitter taste. It is prepared from cocoa seeds. It is also called black chocolate and is prepared by adding fat and sugar to the roasted and ground cocoa with less milk. It has the highest percentage of cocoa, about 70% to 99%. Chocolate originated in Mexico. Where the Mayans and Aztecs cultivated the cacao tree, which is native to the American tropical rainforest. Due to its health benefits, chocolate drinks were considered “the drink of Gods.” The scientific name of the cocoa tree is Theobroma cacao1,3. Let us discuss the health benefits of dark chocolate, its nutritional value, potential uses, and many more.
One hundred grams of dark chocolate may have 598 kcal energy4. The nutrients of dark chocolate include:
Nutritional value of Dark Chocolate per 100 grams4.
Furthermore, other biologically active compounds like theobromine, phenylethylamine, N-acyl ethanolamines, tyramine, epicatechin, catechin, procyanidins, alkaloids, polyphenols, and theophylline may be present in it1,2.
When it comes to dark chocolate, remember that a little goes a long way. While it offers enticing flavours and potential health benefits, it’s important to be mindful of its calorie content. Dark chocolate can be quite calorie-dense, with around 150-170 calories per ounce8.
Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)
The benefits of eating dark chocolate may include the following properties:
Regular consumption of dark chocolates might reduce inflammation by reducing the levels of C-reactive protein in the body. Additionally, the anti-inflammatory action of dark chocolates is due to the antioxidants and flavonoids in them10.
Dr. Anuja Bodhare, B.A.M.S M.D (Ayu)
Dark chocolate may be ideal for enhancing human health2. The following may be the potential uses of eating dark chocolate:
Dark chocolate contains antioxidants like flavonoids and cocoa-derived pentameric procyanidin, which might act against free radicals. These free radicals cause oxidative cell damage and may also lead to cancer. A study5 by Keen CL et al., 2005 suggested that eating dark chocolate may help defend the body from various types of cancer and slow down the signs of ageing. However, new studies are needed to suggest the potential uses of dark chocolate for fighting cancer. Cancer is a serious health condition. Therefore, proper diagnosis and treatment are needed, and do not self-medicate.
Dark chocolate has a theobromine compound, which might help harden the tooth enamel. It may help maintain proper dental hygiene and lower the risk of dental cavities. In addition, theobromine may suppress the function of the vagus nerve (a nerve that causes coughing) and may help reduce coughs1,2. However, if you have oral health issues, visit your dentist and get a proper check-up.
Dark chocolate contains magnesium and flavonoids that may potentially function against Type-2 diabetes. A study6 by Grassi D et al., 2005, suggests that it contains flavonoids which may help reduce insulin resistance. Flavonoids may help the cells work normally and restore the ability to use the body’s insulin. Dark chocolate may also have a low glycaemic index and may not cause huge spikes in blood sugar levels2. However, more human studies are required to suggest that dark chocolate acts against diabetes. Diabetes is a serious disease, and it is essential to have a doctor’s consultation.
Dark chocolate may have an antioxidant capacity. Additionally, it contains an epicatechin compound, which may help lower blood pressure and enhance endothelial functions. A study7 by Lakshmana Rao et al., 2014, suggested that epicatechin may reduce high blood pressure and end-organ damage in animal models. Furthermore, dark chocolate also contains flavanol, which might release nitric oxide and plays a key role in high blood pressure1. However, more human research is needed to suggest the use of dark chocolate against high blood pressure. Therefore, take the doctor’s advice and do not use dark chocolate to self-medicate.
The advantages of dark chocolate may be associated with reducing heart disorders. It contains minerals such as copper and potassium, which may help against stroke. Dark chocolate also has flavanols that may reduce the chances of atherosclerosis (hardening of arteries). Additionally, it may help the flexibility of arteries and reduce the white blood cells from sticking to the blood vessels2. However, there is a requirement for further studies to conclude the use of dark chocolate for heart diseases. If you have any issues related to the heart, consult your doctor and do not self-medicate.
Various data analyses have reported that eating dark chocolate may benefit blood flow to the brain and heart, enhancing cognitive (brain) functions. In addition, its chemical components, which have stimulant activity, may positively affect our mood and brain health. For example, dark chocolate may contain phenylethylamine, which may help release endorphins and increase alertness. It also contains caffeine, a mild stimulant, and may help with mood disorders 1,2. We need more research to develop its uses for human health. Suppose you have any problems related to the brain; consult your doctor and do not self-medicate.
Though studies show the potential uses of dark chocolate in various conditions, these are insufficient, and there is a necessity for further studies to develop the scope of the benefits of dark chocolate on human health.
When it comes to chocolate, opt for the dark side! Dark chocolate contains significantly higher amounts of flavanol-rich cocoa solids compared to milk chocolate, packing a powerful punch of health benefits. These flavanols work their magic by supporting the production of nitric oxide in the inner lining of our blood vessels, called the endothelium8.
Dr. Rajeev Singh, BAMS
Dark chocolate is in the form of liquid, paste, or block1,2. You may use dark chocolate as
You should consult a qualified doctor before eating dark chocolate in large quantities. Do not discontinue or replace an ongoing modern medical treatment with an Ayurvedic/herbal preparation of dark chocolate without consulting an Ayurvedic physician. They will guide you with their form and dosage based on your health condition.
When it comes to dark chocolate, aim for a minimum of 70% cocoa content or higher to maximize your intake of beneficial flavanols. These flavanols are key players in providing potential health advantages. However, do keep in mind that as the cocoa percentage increases, the flavour tends to become more bitter8.
Dr. Ashok Pal, BAMS
There are many advantages of dark chocolate. It may also cause caffeine-related side effects. However, below are a few dark chocolate side effects:
You must consult your doctors to get the proper treatment if you encounter such side effects.
Here’s a delightful secret to safeguarding your skin from the sun’s harmful rays: dark chocolate! The antioxidants found in dark chocolate, known as flavonols, come to the rescue by boosting blood flow to your skin and acting as a protective shield against damaging ultraviolet (UV) radiation9.
Dr. Smita Barode, B.A.M.S M.S.
Eating dark chocolate in small quantities might be safe. However, eating in larger amounts may be harmful. Therefore, a few precautions are necessary:
Also Read: Corn Flour: Uses, Benefits, Side Effects By Dr. Rajeev Singh
It may interfere with certain drugs/medicines, leading to drug interaction3.
Therefore, you should avoid eating dark chocolate with any medicine, and if any complications arise, consult with doctors.
Dark chocolate is a sweet, extra-dark food item with a bittersweet taste. Dark chocolate is made from Theobroma cacao seeds by adding cocoa butter (fat) and sugar to the roasted and ground cocoa with less or no milk1,2.
Dark chocolate contains caffeine which may affect pregnant women and the baby in the womb. Therefore, pregnant women are not recommended to have dark chocolate3.
The dark chocolate side effects may be associated with caffeine. It may cause sleeplessness, nervousness, increased urination, fast heartbeat, skin allergies, migraine and headache, nausea, and stomach problems like gas and constipation3.
Dark chocolate vitamins may include vitamins like A, K, E, B12, B6, B5, B3, B2 and B4.
Dark chocolate contains around 70-99% pure cocoa solids, butter, and sugar1.
1. “Dark chocolate: An overview of its biological activity, processing, and fortification approaches.” Current Research in Food Science. 2022 Oct 15;5:1916-1943. PMCID: PMC9589144. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9589144/
2. Patel N, Jayswal S, Maitreya B, Nirali Patel. Dark chocolate: Consumption for human health. Journal of Pharmacognosy and Phytochemistry. 2019;8(3):2887–90. Available from: https://www.phytojournal.com/archives/2019/vol8issue3/PartAO/8-2-565-157.pdf
3. Arakelyan H. Chocolate and Drugs Dangerous Interactions [Internet]. 2014 [cited 2022 Nov 26]. Available from: https://www.researchgate.net/publication/275584061_Chocolate_and_Drugs_Dangerous_Interactions
4. FoodData Central | Chocolate, dark, 70-85% cacao solids [Internet]. U.S. DEPARTMENT OF AGRICULTURE. 2019 [cited 2022 Nov 26]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/nutrients
5. Keen CL, Holt RR, Oteiza PI, Zeng H, Wang H, Gruber HE, et al. Cocoa antioxidants and cardiovascular health. Physiol Behav. 2006 Jul;88(3):189-97. PMID: 15640494. Available from: https://pubmed.ncbi.nlm.nih.gov/15640494/
6. Grassi D, Lippi C, Necozione S, Desideri G, Ferri C. Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. Am J Clin Nutr. 2005 Mar;81(3):611-4. doi:10.1093/ajcn/81.3.611. Available from: https://pubmed.ncbi.nlm.nih.gov/15755830/
7. Haritha K, Kalyani L, Lakshmana Rao A. Health Benefits of Dark Chocolate. J Adv Drug Deliv. 2014;1(4):184-95. Available from: https://www.scribd.com/document/733636778/1
8. Harvard T.H. Chan School of Public Health. Dark Chocolate [Internet]. The Nutrition Source; [cited 2025 Sep 18]. Available from: https://nutritionsource.hsph.harvard.edu/food-features/dark-chocolate/
9. Cleveland Clinic. Is dark chocolate good for you? 6 benefits [Internet]. Cleveland: Cleveland Clinic; 2025 Jul 30 [cited 2025 Sep 20]. Available from: https://health.clevelandclinic.org/dark-chocolate-health-benefits
10. Di Giuseppe R, Di Castelnuovo A, Centritto F, Zito F, De Curtis A, Costanzo S, Vohnout B, Sieri S, Krogh V, Donati MB, de Gaetano G, Iacoviello L. Regular consumption of dark chocolate is associated with low serum concentrations of C-reactive protein in a healthy Italian population. J Nutr. 2008 Oct;138(10):1939-45. PMID: 18806104. Available from: https://pubmed.ncbi.nlm.nih.gov/18806104/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
24 
1Periods are a monthly affair for women. Although regular periods are a sign of good health, factors like flow pattern, pain, and hormonal balance are also important. Even women who meet these criteria might experience 3 – 5 days of the flow that causes great discomfort, inconvenience, and pain. Sometimes the pain can become intolerable, making it difficult for women to perform their daily chores. But the good news is that there are some simple no-hassle ways to deal with period pain (dysmenorrhea). This includes a healthy diet. There are a few food items that can help to reduce period pain and associated discomfort in women1. Including these foods in your diet can make your next period a little less agonizing. Below is a list of 7 of them.
Turmeric is a commonly used spice with medicinal properties. It is well established that turmeric reduces inflammation in the body and hence plays a role in reducing the pain and discomfort due to periods2. Curcumin supplementation shows emerging evidence for this benefit; however, current findings are limited and more research is needed.
Oats are an excellent breakfast choice as they are easy to cook and extremely nutritious. They are full of fibre thereby keeping you feeling full for longer and eliminating the need to munch on snacks before your next big meal3. Oats also happen to be a good source of zinc and magnesium, which relax blood vessels4,5. If you are wondering what to eat to reduce period pain, a tasty oats poha, oats idli or even some delicious overnight oats or oats porridge with generous toppings of berries should do the trick.
Ginger is a common ingredient found across Indian households in their kitchens. Ginger has natural anti-inflammatory properties that may help relieve period-related muscle aches6. According to a study7 conducted by The Journal of Maternal-Foetal & Neonatal Medicine in 2017, ginger was effectively found to reduce feelings of nausea and vomiting. Whether you want to enjoy some crystallised/candied ginger post your lunch or dinner or want to soothe your mind and bodily senses with some warm ginger tea, ginger is one of those items which will make you feel rejuvenated along with reducing the period pain.
If you are thinking about how to relieve yourself of period cramps fast, chamomile tea is another food item that comes with anti-inflammatory properties8. More of a drink than food, chamomile tea is easy to make and helps ease muscle spasms along with lifting your mood by soothing your nervous system.
As per a study9 conducted by the Iranian Journal of Nursing and Midwifery Research, magnesium was found to reduce severe symptoms of PMS. Chocolate lovers will be delighted to know that not only is dark chocolate a healthy snack option, but it is also recommended as food that help with easing period- related symptoms.
Vitamin C-enriched food items top the chart as foods that help with period cramps. During your menstrual cycle, you end up losing a more significant amount of red blood cells than your body can make up for. This might cause anaemia in some. Iron and vitamin C help reduce this risk in women. A daily dose of vitamin C, such as oranges, can be highly beneficial for better iron absorption into your body from the foods you eat10. Therefore, consuming them regularly while on periods can help in meeting the increased iron needs of the body. Moreover, due to its antioxidant effect Vitamin C supplementation can help in alleviating period pain11.
If you’re looking for natural remedies to ease menstrual pain, I may endorse soy milk. Some women have reported finding possible relief by adding soy milk to their diet. However, it is important to consult with your doctor before making any dietary changes24.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Developing a habit of consuming raisin-soaked (overnight) water and Kesar water (saffron soaked in a glass of water overnight) has been found to reduce period pain, mood swings and the bloating linked to it12. Raisins are rich in iron, which might help in reducing heavy bleeding13.
Although it may seem water is the answer to most things, chugging some water prevents your body from retaining water. Some of your period-related bloating might be reduced by consuming a glass full of water. Consuming some water during periods might also help in reducing bleeding and the severity of the pain14. If you are not a fan of drinking water by itself, try eating water-based foods such as lettuce, celery, cucumbers, watermelon, or berries. You can soothe your cramps by keeping your body hydrated with warm or hot liquids.
Note: Adequate hydration helps in reducing period related bloating, but drinking excessive water does not directly prevent fluid retention.
Salmon and other cold-water fish are rich in fatty acids known as omega-3s. Omega-3s supplements also help to reduce inflammation, which makes them good for general pain relief, including the pain of menstrual cramps, according to one small trial15.
While initial studies have shown the benefits of these food items in dealing with period pain, further large-scale trials are needed to confirm these. Also, remember that severe or persistent period pain may indicate underlying medical conditions which need medical evaluation, and only dietary changes may not help.
I would recommend including lean meats like red meat or chicken in your diet if you experience painful periods. These meats might be a great source of iron and protein, which are important nutrients for menstrual health23.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
While we are most often focused on what things to do or eat during our periods, we often ignore what food items we definitely must avoid. Here are a couple of foods you should be refraining from to keep yourself feeling healthy and happy.
High on preservatives and salt, canned foods make your bloating worse than ever16.
Coffee connoisseurs would be grieved to know that caffeine intake during your periods can trigger stress and anxiety, making you feel irritable and disturbed throughout the day17. In addition, coffee increases water retention in the body thereby promoting bloating, which can be discomforting and counteractive if you are looking for foods that reduce period pain. Although cutting out coffee can cause withdrawal symptoms leading to headaches and migraines, sticking to just one or two cups can be the next best solution.
I would advocate incorporating foods rich in calcium into your diet if you want to manage pain during your period. Some great options may include beans, almonds, and dark green leafy vegetables like spinach and kale. These foods are not only delicious but might also provide a good amount of calcium. By including these calcium-rich foods in your diet, you will possibly be supporting your overall well-being, including your menstrual health.
Dr. Smita Barode, B.A.M.S, M.S.
Spicy foods cause stomach upset and acidity18. This can even lead to nausea and diarrhoea. During your periods, it is best to opt for fresh, healthy, unprocessed, less salty, and lightly spiced foods19.
Excess of oily, fried, and fatty food can heighten cramping, and so fatty foods (such as bacon) may not be the right period pain relief food20.
Abstaining from indulging your sweet tooth with candies is recommended during your period as they contain a high amount of sugar that can worsen period pain. Go for fruits and dairy products, which might help you in reducing period pain20.
If you’re looking for other sweet treats during your period, I might have a delicious suggestion for you. How about stocking up on dark berries like blueberries, blackberries, strawberries, raspberries, and cherries? Not only are they naturally sweet and satisfying, but they may also be packed with antioxidants. Antioxidants may support your overall health as well as help you through your period by giving you the energy boost you need24!
Dr. Rajeev Singh, BAMS
Seek immediate medical attention if you have the following:
If you get sudden worse pain21. Severe pain and discomfort might be a sign of underlying conditions such as fibroids, endometriosis, or secondary dysmenorrhea. (Secondary dysmenorrhea is a condition of intensely painful periods caused by underlying health problems such as endometriosis, fibroids, or pelvic inflammatory disease22.)
The best way to get relief from cramps and bloating when you are on your period is to have nutritious and lightly spiced foods. Eat regular healthy meals throughout the day to keep yourself full and free from cramps. Additionally, drink lots of water to avoid dehydration that can increase the intensity of cramping. Along with foods that help with period cramps, engaging in light exercises that are focused on your core and lower half of the body such as yoga and walking might be beneficial for making your periods less painful. But severe pain and discomfort might be a sign of underlying conditions such as fibroids or endometriosis. Such cases just will not heal by dietary changes, but medical attention is needed. Seek your doctor’s help immediately. They can offer proper guidance and may consider prescribing antispasmodic medication for your specific needs.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
41
15
