A Heart of Chocolate
9 out of 10 people like chocolate. The 10th person always lies. – Chocolate Lovers
Whether you love milk chocolate, dark chocolate, hot cocoa, chocolate chip cookies, layer cake with fudge frosting, ice cream sandwiches, or even Mexican mole, chocolate imparts a positive experience in any food situation. However, it isn’t just nostalgia or deliciousness that creates that happy feeling when eating chocolate.
I Feel Good
Eating chocolate, or even the mere thought of eating chocolate, makes us feel good. This is because certain compounds in chocolate stimulate the release of two “happy hormones” – dopamine and serotonin. These neurochemicals work in the brain to help you feel calm, happy and focused.
Two compounds in chocolate are responsible for that blissful state – phenylethylamine and tyramine. Phenylethylamine acts like an amphetamine and can stimulate brain cells to release serotonin. Tyramine, a compound derived from the amino acid tyrosine, works in a similar process to promote the effects of dopamine. When dopamine and serotonin levels increase in the body, we feel like we are on top of the world and nothing can stop us. No wonder we all love chocolate so much!
Beyond Mood
Of course, feeling good is not the only benefit to consuming chocolate. In fact cacao has been used for health benefits for over 3000 years. Although our ancestors may not have had the benefit of modern science, they were on to something. Studies have shown that chocolate may have the following benefits:
High in Nutrients. Dark chocolate that is 75% cocoa or higher is high in fiber, copper, iron, magnesium, manganese, potassium, phosphorus, selenium and zinc.
High in Antioxidants. Dark chocolate is one of the highest scoring plants on the ORAC (Oxygen Radical Absorbance Capacity) Scale. ORAC measures the antioxidant activity of foods and cocoa contains more antioxidant activity, polyphenols and flavanols than blueberries and acai berries.
Enhances Skin Health. Cocoa helps boost blood circulation to the small capillaries in the skin, helping to hydrate the skin, increase skin density and improve skin tone. Additionally, the flavanols in cocoa protect the skin from sun-induced damage.
Prevents Cavities. Cocoa bean husks contain antibacterial compounds that can prevent plaque formation and reduce cavities.
Reduces Cravings and Weight Gain. Cocoa is rich in fiber and protein, both of which increase satiety within proper portion control. Additionally, one study found that the simple act of smelling dark chocolate stimulated the release of ghrelin – the anti-hunger hormone – with the effects lasting over an hour.
Increases Mental Focus. Cocoa increases blood circulation to the brain which can improve focus on the task at hand.
Reduces Anxiety. Anxiety and stress spike cortisol levels in the body. A 2009 study found that consumption of just 1 ounce of chocolate per day for two weeks reduced the participants’ cortisol levels.
Enhances Exercise Performance. Two types of antioxidants found in cocoa, catechins and epicatechins, can increase absorption of nutrients into muscles, reduce inflammation and improve mitochondrial structure and function. This means you will have more energy and endurance for your workouts while reducing soreness after your sweat session.
Improves Heart Health. Although saturated fats like cocoa butter have been vilified in the past, the fat in chocolate may be good for your heart. One-third of the fat in cocoa butter gets converted to oleic acid in the body which helps regulate cholesterol levels. The body wants to maintain higher HDL (aka “good”) and lower LDL (aka “bad”) cholesterol levels for optimal health. Oleic acid helps to lower LDL cholesterol while increasing HDL cholesterol, which may lead to a reduced risk of heart disease.
A Healthier Heart
Optimizing heart health is something that we all strive for, as is eating chocolate without guilt! Luckily, there are many other ways in which cocoa and dark chocolate are beneficial to the heart.
Decreased Oxidation of Cholesterol. Oxidative damage through stress and inflammation causes LDL cholesterol to deposit in the endothelium, leading to arterial plaque. Cocoa’s high antioxidant activity helps to protect these lipoproteins from oxidative damage which may decrease risk of heart disease.
Fights Inflammation. There are many compounds in cocoa and dark chocolate that have anti-inflammatory properties. Consuming chocolate can help fight chronic vascular inflammation, improve flexibility in blood vessels and prevent arterial plaque buildup, all benefits that may help lower risk of heart disease.
Reduced Blood Pressure. Chronic high blood pressure is a contributing factor to heart disease. The flavanols in dark chocolate stimulate the endothelium to produce nitric oxide (NO) which relaxes blood vessels, lowers resistance to blood flow, reduces blood pressure and therefore may reduce risk of heart disease.
Decreased Risk of Cardiovascular Disease and Stroke. A meta-analysis found several studies indicated a higher consumption of chocolate was linked with a 37% reduction in cardiovascular disease and 29% reduction in strokes.
Choosing Chocolate
Many of the health benefits from dark chocolate result from cocoa’s high levels of antioxidants, including flavonoids. Flavonoids are also found in tea, red wine, blueberries, apples, pears, cherries and nuts. One important antioxidant in chocolate is the flavanol epicatechin. The manufacturing process that produces milk chocolate removes much of the epicatechin, however, dark chocolate retains epicatechin as well as the other antioxidants. To get the most benefit out of your chocolate, select dark chocolate that is at least 70% cocoa or higher.
Of course, too much of a good thing can create a problem too. Chocolate is still very calorie dense and full of sugar. Over consumption can lead to weight gain, blood sugar issues and inflammation – markers that increase your risk of heart disease. Additionally, chronic high doses of phenylethylamine can cause depression and anxiety. So remember moderation is key – with chocolate and any other foods.
One last note on chocolate. It is also known as an aphrodisiac, perfect excuse to indulge with your loved one on Valentine’s Day!
RESOURCES:
http://healthyeating.sfgate.com/chocolate-dopamine-3660.html
http://www.rodalesorganiclife.com/food/health-benefits-dark-chocolate
https://authoritynutrition.com/7-health-benefits-dark-chocolate/
http://www.drsinatra.com/dark-chocolate-can-be-part-of-a-heart-healthy-diet/
https://www.ncbi.nlm.nih.gov/pubmed/26456559
http://www.health.harvard.edu/blog/sweet-dreams-eating-chocolate-prevents-heart-disease-201506168087
http://my.clevelandclinic.org/health/articles/benefits-of-chocolate-heart-health
Photo Courtesy of:
http://rgnn.org/2015/06/26/chocolate-for-heart/