Good news for chocoholics: Indulging in their favorite treat can provide benefits far beyond merely filling a sweet tooth. It can improve blood pressure and lower cholesterol levels, improve gut bacteria, and enhance brain function. “In the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) trial, daily cocoa extract supplements were linked to a 27% lower risk of death from cardiovascular disease.” In addition to these health benefits, cocoa has the potential of counteracting cognitive decline and sustaining cognitive abilities. Dark chocolate (>70% cocoa) is high in flavonoids, a type of plant protein that is abundant in cocoa beans. This concentration of cocoa, “Can lessen fatigue and even improve cognitive abilities, including cardioprotection and neuroprotection. . . Chocolate also contains other functional ingredients with the potential to influence neurocognitive function.”
In 2017 the NIH published a study that highlighted the benefits of chocolate for cognitive functioning. More recently, as reported in News Medical Life Sciences, “Medium and high flavanol content consumed over eight weeks were linked to improved processing speed, executive function and working memory in individuals with mild cognitive impairment. A higher concentration of flavanol intake also led to improvements in verbal fluency.”
Cocoa flavonoids can benefit people of all ages. A study published this year links the long term effects of cocoa flavonoids to decreased inflammation in seniors.
But not all chocolate is created equal: darker is better. Raw or minimally processed cocoa is the best source of flavonoids. “Pure cocoa powder is one of the best ways to get flavanols without added sugars.” Healthy adults can take two tablespoons per day for beneficial effects. Two tablespoons of cocoa powder a day is generally considered a beneficial range for most healthy adults. Many major brands offer chocolate that have 70% cocoa, but unsweetened cocoa powder is also readily available. So indulge yourself, guilt-free!
Laura Maniglia