Chocolate! Just the word springs forth delightful memories. From hunting for easter eggs as a young child, to dunking a block into a mug of steaming cocoa on a miserable day. No matter how I consider chocolate, this edible delight gives me a feeling of comfort and happiness. However since my earliest memories, I recall being warned not to eat too much of it. As a youngster I couldn't imagine why something which tastes so good could possibly not be good for me. If you share my sentiment, then you shall enjoy what the medical researchers tell us about one of our favourite sweets.
Chocolate has benefits, which mean we can enjoy it with relish. It is healthy for you to eat chocolate as it is now proven to help cardiovascular health by delaying blood clotting, reduces blood pressure and vasodilation, assists in moderating inflammation and improves vascular endothelial function. (1) Flavanols are flavanoids found in both chocolate and cocoa. These flavanols affect the brain by increasing blood oxygenation. This increased the cerebral blood flow to the grey matter of the brain resulting in better signal intensity when engaging in cognitive tasks. This particular study found that ingesting cocoa and chocolate was beneficial because of this function of chocolate, for the treatment of vascular impairment, and helpful for those suffering from a stroke, dementia, and assists in maintaining cardiovascular health.(2)
So many case studies reveal that chocolate is good for our hearts. And that stands to reason considering how happy we feel when eating it. A study conducted by Nottingham University revealed that ingesting cocoa rich foods inhibited platelet aggregation and platelet activation by collagen. Hence the outcome of their study stated that cocoa constituents modulate the activity of leukocytes and platelets, thereby making it a great dietary aid for maintaining cardiovascular health and improving cardiovascular health. (3) Plasma concentrations of epicatechin and catechin (both flavanoids) increases after cocoa ingestion, having anti-inflammatory action and decreasing blood clotting. Even the plasma ascorbic acid (vitamin C) concentrations increased. (4) The flavanols in cocoa also provide cell membrane protection as they are potent antioxidants. However this study revealed that this effect is dose related, hence the more frequently you enjoy chocolate, the more protection you shall receive from it. (5)
Eating chocolate and cocoa have multiple benefits for our health. One of which is that chocolate boosts our mineral intake, which is required for the healthy function of our bodies in general. Cocoa and chocolate are also high in lipids especially stearic acid which exerts a neutral cholesterolemic response. Again making chocolate beneficial for our hearts.(6) Most of the cardiac benefit from chocolate and cocoa stems from its flavan-3-ols, which has received much promotion in berries, wine, and green tea being good for you. But most studies forget to mention that chocolate is very rich in these flavanols (7), and to be honest, I'd rather have some chocolate than a glass of wine.
Dark chocolate even improves insulin sensitivity, however white chocolate exhibited no benefit in this study. (8) A similar test was undertaken to determine whether these beneficial attributes to chocolate would help people suffering from "essential hypertension" (EH). This study resulted in dark chocolate lowering serum LDL cholesterol, lowering blood pressure, improving flow-mediated dilation and alleviated insulin sensitivity in hypersensitive individuals.(9) Making chocolate helpful to those with insulin resistance. All chocolates benefited HDL (high density lipoproteins) cholesterol and increased LDL (low density lipoproteins) resistance to free radical damage.(10)
Chocolate and cocoa was even found to preserve the decreasing of levels of vitamin C and E in plasma levels. Usually levels of vitamin C decrease rapidly, yet our favourite sweetie helps to prevent that from happening.(11) Eating chocolate has the same effect as aspirin on platelet reactivity.(11) Aspirin is often prescribed for those over 40 at risk for blood clotting. (11) Chocolate also reduces the risk of thrombosis and vasoconstriction.(11) Modern medicine associates a high level of leukotrienes with disorders such as asthma, shock and ischemia. (11) Again chocolate lowers leukotrienes with rapid effect. In this study test subjects were fed 147mg bars of chocolate daily. (11) Over 10 percent of the weight of cocoa powder are these powerful health benefiting flavanoids. Cocoa powder even contains theobromine (11). Natural cocoa, unsweetened baking chocolate, dark chocolate and baking chips, contain the highest levels of these beneficial substances compared to milk chocolate and chocolate syrups. (12)
In a published report in the Journal of Cardiovascular Pharmacology smokers were assessed for blood vessel function. In conclusion they found that smokers whom consumed 918g of cocoa a day reversed impaired function of blood vessels. However to maintain these benefits, daily consumption would have to continue. (13) Eating 45g of dark chocolate a day helped sufferers from Chronic Fatigue Syndrome suffer less tiredness, and yet the participants in this study ate their chocolate for eight weeks straight for the test and did not suffer weight gain during the process. Their study also examined the effects of chocolate on serotonin levels and found that chocolate benefited serotonin levels thereby enhancing moods as well. (14) As if we needed any more convincing that chocolate is good for us, we have more evidence. Without sunblock your skin relies on endogenous defence alone. (15) However participants taking cocoa powder with water daily had an increased resistance to UV damage by 25% after six and twelve weeks of cocoa powder. (15) The result stated that the high flavonol cocoa content increased blood flow to cutaneous and subcutaneous tissues and increased skin density and hydration. (15) Even skin roughness and scaling was reduced in the cocoa consumers. The results are plain. Cocoa contributes to photoprotection, improves dermal blood circulation and enhances the skins condition by affecting hydration and surface levels.(15)
Obviously I am delighted that chocolate is so good for us. Not that I ever needed an excuse to eat it, but so many people suffer a little guilt when eating a chocolate. I am here to allay that guilt. Let's put it under the carpet and leave it there to rot. Because now you know that chocolate is as delightful for your body as it is for the palate. But even better it is packed full of good nutrients.
The following nutritional information relates to unsweetened cocoa powder only. And when it comes to chocolate the darker and more bitter the chocolate, the better it is for you. The sweeter and lighter it is, the more diluted the goodness is. Now for that cocoa nutrition. 86g of Cocoa powder gives us 34% of our daily protein intake, contains amino acids: Trytophan, threonine, Isoleucine, leucine (a whopping 1023mg), methionine, cystine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspertic acid (1679 mg), glutamic acid (2535mg), glycine, proline and serine. And all of these amino acids are in high content. On the vitamin scale, 86g of cocoa gives us lutein and zeaxanthin, vitamin E (alpha tocopheral), vitamin K, thiamin, riboflavin, niacin, B6 and folate. And a cup (86g) of cocoa provides us with the minerals calcium, iron, magnesium, phosphorous, potassium (a whopping 1311mg), sodium, zinc, manganese and selenium. Last but not least it also contains theobromine (1769mg), ash and water. (16)
I hope that you now share my perspective. That is that chocolate should be consumed often, and personally I'd like to see it on hospital menus. Enjoy your chocolate and cocoa, and don't let anyone fool you, anything that tastes this good IS good for you. No wonder the Mayans worshipped the cocoa bean and used it as currency. And now you shall have to excuse me. I have a mug of cocoa and a ball of chocolate calling my name.
References:
1. Nutr Today.2002 May;37(3):103-109. Chocolate: A Heart-healthy food? Show me the Science! Hannum SM, Schmitz HH, Keel, CL. Nutr Rev. 2006 Mar; 64(3):109-18 The emerging role of flavanoid rich cocoa and chocolate in cardiovascular health and disease. Engler MB, Engler MM. 2. J Cardiovasc Pharmacol, 2006;47 Suppl 2:S215-20 The effect of flavanol rich cocoa on the fMRI response to a cognitive task in healthy young people. Francis ST, Head K, Morris PG, Macdonald IA 3. J Cardiovasc Pharmacol, 2006;47 Suppl 2:S197-205; discussion S206-9 Cocoa flavanols and platelet and leukocyte function Heptinstall S, May J, Fox, S, Kwik-Uribe C, Zhao L. 4. Am J Clin Nutr, 2003 Jun, 77(6):1466-73 Dietary flavanols and procyanidin oligomers from cocoa (Theobroma cacao) inhibit platelet function. Murphy KJ, Chronopoulos AK, Singh I, Francis MA, Moriarty H, Pike MJ, Turner AH, Mann NJ, Sinclair AJ. 5. Exp Biol Med (Maywood). 2002 May, 227(5):321-9 Exp Biol Med (Maywood). 2003 Jun: 228(6):767 Inhibitory effects of cocoa flavanols and procyanidin oligomers on free radical induced erythrocyte hemolysis. Zhu QY, Holt RR, Lazarus SA, Orozoco TJ, Keen CL. 6. J Am Diet Assoc. 2003 Feb, 103(2):215-23 Cocoa and chcolate flavanoids: implications for cardiovasuclar health. Steinberg FM, Bearden MM, Keen CL. 7. Am J Clin Nutr, 2005 Jan; 81(1 Suppl):2985-3035 Cocoa antioxidants and cardiovascular health Keen CL, Holt RR, Oteiza PI, Fraga CG, Schmitz HH. 8. Am J Clin Nutr, 2005 Mar, 81(3):611-4 Short term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons Grassi D, Lippi C, Necozione S, Deseridi G, Ferri C. Department of Internal Medicine and Public Health, University of L'Aquila, Italy 9. Hypertension. 2005 Aug; 46(2):398-405. Epub 2005 July 18 Cocoa reduces blood pressure and insulin resistance and improves endothelium-dependent vasodilation in hypersenstives. Grassi D, Necozione S, Lippi C, Croce G, Valeri L, Pasqualetti P, Desideri G, Blumberg JB, Ferri C. Department Internal Medicine and Public Health, University of L'Aquila, Piazzale Salvatore Tommasi 1. 10. Free Radic Biol Med. 2004 Nov 1, 37(9):1351-9 Dark Chocolate consumption increases HDL cholesterol concentration and chocolate fatty acids may inhibit lipid peroxidation in healthy humans. Mursu J. Voutilainen S, Nurmi T, Rissanen TH, Virtanen JK, Kaikkonen J, Nyyssonen K, Salonen JT. Research Institute of Public Health, University of Kuopio, Finland. 11. Journal of the American College of Nutrition, Vol 20, No 90005, 436S - 439S (2001) Published by the American College of Nutrition. Chocolate: Food as Medicine / Medicine as Food Carl L. Keen, Phd Departments of Nutrition and Internal Medicine, University of California at Davis 12. J Agric Food Chem. 2006 May 31; 54(11):4062-8 Antioxidant activity and polyphenol and procyanidin contents of selected commercially available cocoa-containing and chocolate products in the United States. Miller KB, Stuart DA, Smith NL, Lee CY, McHale NL, Flanagan JA, Ou B, Hurst WJ. The Herschey Company. 13. C. Heiss, D. Finis, P. Kleinbongard, A. Hoffman, T. Rassaf, M. Kelm, H. Sies: "Sustained Increase in Flow-Mediated Dilation After Daily Intake of High-Flavanol Cocoa Drink Over 1 Week.": Journal of Cardiovascular Pharmacology 2007 : Volume 49(2), Pages 74-80 * News24.com: Cocoa reverses blood vessel damage: Thursday March 8, 2007 14. T Sathyapalan, P Campion, S Beckett, AS Rigby & SL Atkin: University of Hull, Hull, United Kingdom.: High cocoa polyphenol rich chocolate improves the symptoms of chronic fatigue: Endocrine Abstracts (2006) 12 P68 15. 2006 American Society for Nutrition, J. Nutr 136:1565-1569, June 2006 Long-Term ingestion of High Flavanol Cocoa Provides Photoprotection against UV induced erythema and improves skin condition in women. Ulrike Heinrich, Karin Neukam, Hagen Tronnier, Helmut Sies, Willhelm Stahl Institut für Experimentelle Dermatologie, Universität Witten-Herdecke, D-58455 Witten, Germany and Institut für Biochemie und Molekularbiologie I, Heinrich-Heine-Universität Düsseldorf, D-40001 Düsseldorf, Germany 16. http://www.nutritiondata.com/facts-C00001-01c21QF.html