If you’re a chocolate lover who’s troubled by guilt over your high-calorie indulgence, it may help to know that researchers have found that cocoa -- chocolate’s raw material -- is loaded with healthful nutrients. According to these findings, cocoa is not just the source of decadent treats but also a multitude of health benefits. Cocoa’s high levels of flavanols, plant-based compounds with medicinal properties, appear to promote cardiovascular health as well as visual and cognitive function.
The ancient Aztecs and Mayas prized cocoa for its medicinal properties and used it to treat a wide array of ills, writes Stephen T. Beckett, author of “The Science of Chocolate.” Contemporary scientific research into cocoa’s health benefits have focused primarily on its rich content of flavanols, which belong to a class of physiologically active plant compounds known as polyphenols. Most notable among cocoa’s flavanols are catechin and epicatechin, both potent antioxidants. Cocoa also contains procyanadins, which are converted into epicatechin during the digestive process. To maximize the health benefits from the cocoa-based products you consume, look for those that contain at least 70 percent cocoa solids. Dark chocolate, which is higher in cocoa content, is healthier than milk chocolate, which contains more fats because it is made with milk. Because many cocoa-based products are high in calories and fats, moderation is the key to gaining its benefits without compromising your health.
A team of Australian, British and U.S. researchers analyzed data from more than 40 previous studies on the effects of chocolate and cocoa consumption on cardiovascular health. In all, the studies covered nearly 1,300 participants. Researchers found that both chronic and acute intake of cocoa or chocolate improved flow-mediated dilatation -- the relaxation of a blood vessel subjected to increased stress. They also reported a decrease in diastolic blood pressure, marginal reduction in low-density lipoprotein levels and improved insulin resistance. The research team published its findings in the February 2012 issue of “The American Journal of Clinical Nutrition.”
Visual and Cognitive Benefits
Researchers at England’s University of Reading conducted a study to determine what effect the consumption of cocoa flavanols had on cognitive and visual function in young adults. They assembled a study group of 30 healthy young adults who were fed dark chocolate containing 720 milligrams of cocoa flavanols and then tested to assess various aspects of visual and cognitive performance. After a week of no chocolate, test subjects received a similar amount of white chocolate, which is much lower in cocoa flavanols, and then subjected to the same cognitive/visual tests. In an article in the June 2011 issue of “Physiology & Behavior,” researchers reported that the visual and cognitive acuity of test subjects was significantly higher after eating dark chocolate, compared with results measured after white chocolate intake.
Flavonol-rich chocolate eaten in moderation can improve the health of your skin, according to the findings of a German research study published in a 2007 issue of “European Journal of Nutrition.” Researchers reported that the consumption of cocoa with high levels of flavanols significantly improved dermal blood flow and oxygen saturation in test subjects.
- British Journal of Nutrition: Cocoa and Health -- A Decade of Research
- European Food Information Council: Food Today -- Health Benefits of Cocoa Flavonoids
- The Science of Chocolate; Stephen T. Beckett, et al,; 2008
- The American Journal of Clinical Nutrition: Effects of Chocolate, Cocoa and Flavan-3-ols on Cardiovascular Health: A Systematic Review and Meta-Analysis of Randomized Trials
- Physiology & Behavior: Consumption of Cocoa Flavonols Results in an Acute Improvement in Visual and Cognitive Functions
- European Journal of Nutrition: Consumption of Flavonol-Rich Cocoa Acutely Increases Microcirculation in Human Skin
- Cocoa Pattern image by Hector Fernandez from Fotolia.com