Chocolates provide several compelling benefits to lead a healthy lifestyle. In this blog, I review the health benefits of cacao-rich chocolates (>50% cacao) and analyze why and how chocolates are good for us in our daily lives.

It is an extraordinary nutritious food

• Cacao-rich chocolate contains elements such as iron, calcium, magnesium, manganese, potassium, phosphorus, zinc and sodium that support human heart, brain, and digestive systems.¹
• In addition to these minerals, cacao-rich chocolates are a rich source of antioxidants (polyphenols and flavonoids) that are active fighters for neutralizing the free radical damages to human being.²

It boosts our mood and makes us happy

• The presence of the“feel-good chemical” endorphin in cacao-rich chocolate stimulates the central nervous system that interacts with the opiate receptors in the brain to reduce our perception of pain and hence act as natural pain and stress fighters.³
• Another neurotransmitter present in cacao-rich chocolate such as tryptophan amino acid and anandamide stimulates the joy and positive mood of human being.⁴
• Cacao-rich chocolate also contains the phenylethylamine, a chemical that is produced in our bodies when we fall in love, which creates a brain kick similar to being in love.⁵
• Another compound theobromine found in cacao-rich chocolate (related to caffeine) is reported to increase sexual desire and improve sexual pleasure.⁶
• The magnesium content of cacao-rich chocolate helps to improve memory, focus, mood, sleep, and resilience to stress. In addition, it helps us to relax and suppress the release of the stress hormone cortisol.⁷

It improves our cognitive skills

• The presence of flavonoids in dark chocolates improve blood flow to the brain, which will help to boost our memory, concentration, decision making, and problem-solving skills.⁸
• The flavonoids penetrate and accumulate in the brain regions involved in learning and memory, especially to the hippocampus system. These antioxidants protect brain cells by neutralizing free radical damage and preventing premature brain cell aging.⁸
• Scientists reported that the senior people with cognitive impairement who consumed high flavanoid chocolate products performed better results as they had increased blood flow and thus performed better in tests of mental functions and verbal fluency. They also concluded that cacao-rich chocolate would help to prevent mental decline in senior people.9,10

It reduces the risk of lifestyle diseases

• The presence of antioxidants such as flavonoids and stearic acid activate enzymes that release nitric oxide, which helps to widen and relax blood vessels to improve the blood flow in the arteries and cause a significant decrease in blood pressure and hence reduces the risk of cardiovascular diseases.¹¹
• The consumption of cacao-rich chocolates helps to boost the good cholesterol (High-Density Lipoprotein, HDL) and hence increases the insulin sensitivity. Likewise, it lowers the bad cholesterol (oxidized Low-Density Lipoprotein, LDL), which are highly reactive and capable of damaging tissues.¹²
• Cacao-rich chocolate reduces the insulin resistance, which is a common risk factor for Alzheimer’s, heart diseases and diabetes.¹³
• The powerful antioxidants found in the cacao-rich chocolate increase the cerebral blood flow and play a major role in the treatment of cerebral conditions such as dementia and stroke.¹⁴

It has good beneficial bacteria for the human being

• Cacao helps to increase beneficial bacteria (Lactobacilli and Bifidobacteria) in our intestines that also act as antioxidants to protect our brain from free radical damage.^{15, 16}
• Cacao-rich chocolates can keep good bacteria levels high and increase the level of the brain-derived neurotrophic factor, which helps to support the existing neurons in the human brain and thus stimulates the formation of new neurons.¹⁷
• Studies proved that the antibacterial agents present in dark chocolate help to protect tooth decay by forming biofilm protecting layers over our teeth.¹⁸
• Theobromine present in cacao-rich chocolate is an effective anti-bacterial substance and kills Streptococcusmutans that are primary organisms that cause cavities.¹⁹

It helps to keep us young and protect our skin

• The skin wrinkles, age spots, and sun damage are the main visible signs of free radical damage in the human being. The antioxidants in cacao neutralize free radical damage and prevent premature cell aging.²⁰
• These antioxidants improve dermal blood circulation, increase skin density and hydration.²⁰

It helps to control our food desires

• Dark chocolates are the most satisfying diet that reduces the desire for sweet, salty and fatty junk foods and will help us to make healthy food choices, cut calories and thereby to lose weight.^21,22

It has anti-inflammatory properties

• The antioxidants in cacao-rich chocolate are reported to have anti-inflammatory properties. The flavonoids present in cacao-rich chocolate, modify the production of pro‐inflammatory cytokines, production of eicosanoids, activation of platelets, and nitric oxide‐mediated mechanisms in the human body.²³

Read next: How can chocolates become harmful to our health?

References

1. https://en.wikipedia.org/wiki/Cocoa_solids
2. C. Sanbongi et al., Journal of Agricultural and Food Chemistry, 46, 1998, 454-457.
3. G. Parker et al., Journal of Affective Disorders, 92, 2006, 149-159.
4. L. Roberta et al., Alternative Therapies in Health and Medicine, 7, 2001, 120.
5. K. Bruinsma et al., Journal of the Academy of Nutrition and Dietetics, 99, 1999, 1249-1256.
6. E. O. Afoakwa, South African Journal of Clinical Nutrition, 21, 2008, 107-113.
7. https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill
8. S. T. Francis et al., Journal of Cardiovascular Pharmacology, 47, 2006, 215-220.
9. J. P. E. Spencer, Genes & Nutrition, 4, 2009, 243-250.
10. G. Desideri et al., Hypertension, 60, 2012, 794- 801.
11. M. A. Gammone et al., Frontiers in Bioscience, 23, 2018, 852-864.
12. E. L. Ding et al., Nutrition & Metabolism, 3, 2006, 1-12.
13. M. Suzanne et al., Journal of Diabetes Science and Technology, 2, 2008, 1101-1113.
14. F. A. Sorond et al., Neuropsychiatric Disease and Treatment, 4, 2008, 433-440.
15. X. Tzounis et al., The American Journal of Clinical Nutrition, 93, 2011, 62–72.
16. S. Possemieret al., International Journal of Food Microbiology, 141, 2010, 97-103.
17. C. Rendeiro, PLOS ONE, 8, 2013, e63535.
18. S. I. A. Jabuk, International Journal of PharmTech Research, 9, 2016, 309-313.
19. A. Sudharsana et al., Journal of Pharmaceutical Sciences and Research, 7, 2015, 49-50.
20. U. Heinrich, The Journal of Nutrition, 136, 2006, 1565-1569.
21. https://www.sciencedaily.com/releases/2007/09/070911073921.html.
22. https://www.sciencedaily.com/releases/2008/12/081210091039.html.
23. C. Selmi et al., Molecular Nutrition and Food Research, 52, 2008, 1340-1348.