In the aftermath of Valentine’s Day chocolate giving, take heart: Dark chocolate is loaded with nutrients that may be good for you.

Dark Chocolate is Nutritious: If you buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious. It contains a decent amount of soluble fiber and is loaded with minerals.

A 100-gram bar of dark chocolate with 70–85% cocoa contains:

• 11 grams of fiber

• 67% of the RDI for iron

• 58% of the RDI for magnesium

• 89% of the RDI for copper

• 98% of the RDI for manganese

• It also has plenty of potassium, phosphorus, zinc and selenium

Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily. All these nutrients also come with 600 calories and moderate amounts of.

For this reason, dark chocolate is best consumed in moderation.

Dark Chocolate is a Powerful Source of Antioxidants: Dark chocolate contains organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols and catechins, among others. One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols and flavanols than any other fruits tested, which included blueberries and acai berries.

Dark Chocolate may Improve Brain Function: One study showed that eating high-flavanol cocoa for five days improved blood flow to the brain. Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It may improve verbal fluency and several risk factors for disease, as well. Additionally, cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function in the short term.

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