Published 2/12/19
It is the month of February and what comes to mind when you think of this month? Love birds, roses, snow (just kidding!) and… chocolate! To me I think of chocolate covered strawberries to give my body a little love. It is truly a superfood. Not only are you getting a little emotional satisfaction but some nutritional healing too! Let’s look at the details.
Chocolate is chock full of magnesium.
You wonder why you crave chocolate when you have a stressed day? Magnesium is responsible for relaxation of the central nervous system. I would definitely deem this as a feel-good micronutrient.
This is also responsible for:1
· insulin sensitivity
· increased calcium absorption
· proper contraction of muscle fibers avoiding cramps
· elimination of toxins through the urea cycle
· energy through stabilization of the main power molecule ATP
Chocolate contains a wide array of antioxidant compounds.
Chocolate contains little compounds called proanthcyanidins which are also found berries, almonds, wine, tea and soy. These little guys help fight free radicals generated by the body and also aid in collagen cross linking.1
Yep it’s good for the joints! Personally, that is an excuse in and of itself to indulge.
Chocolate can boost brain power.
One of the best ways to improve cognition is to increase cerebral blood flow to the brain. The polyphenol content in cocoa, in particular the flavanols, have shown elicit this therapeutic effect along with improving endothelial function.2And there’s more! These compounds have been shown to increase memory encoding, improve spatial working memory and mood and decrease fatigue after stressful events and daunting tasks. This may be due to their influence on signaling pathways in the areas of your brain responsible for processing memory.2 Moral of the story, are you fatigued, tired or feeling a little “slow”? Cocoa may just be the answer!
Chocolate may help with lipid profiles.
The flavonoids contained in chocolate can also be beneficial to you blood lipid levels too! These compounds help to keep LDL from being oxidized, which in the long run can help fight against development of atherosclerotic plaque.3 Another superfood that has also been shown to be beneficial for lowering lipids is almonds. A recent randomized, placebo-controlled trial studied the effects of chocolate and almonds on cardiovascular disease risk and lipid profiles in overweight and obese subjects. Subjects were divided into 4 groups which consisted of the Standard American Diet, Cocoa, Cocoa and almonds and almonds. When paired with almonds, results showed a greater decrease in small dense LDL particles (the little guys responsible for atherosclerosis), and a decrease in Apo B by 5%.4 I’d say pairing is caring. Dark chocolate covered almonds anyone?
Chocolate may increase recovery for your active lifestyle.
After bouts of vigorous exercise your body produces reactive oxidative species which in turn may lead to muscular injury. In a recent study, elite athletes put through a rigorous 120-minute workout consisting of aerobic exercises, strength and tactile drills and a warm up showed a decrease in markers of oxidative stress and muscle damage in those consuming dark chocolate as opposed to the none cocoa consuming control group. Researchers stated this therapeutic effect may be attributed to the polyphenol content.5 Though there may have been some bias, I’m still going to use this as motivation to reach for the cocoa after a tough training session!
So, this Valentine’s Day, indulge in a little escape! Note, studies showed a therapeutic effect from daily consumption of 2g of 70% dark chocolate.6Does this mean stuffing your face with Reese’s and milk chocolate hearts? Well you can enjoy one or two but to get the benefits stick with the dark cocoa.
References:
1. ANA study Primer. Clinical Nutrition Science Primer for Nutrition Students And Professionals and for the Certified Nutrition Specialist Examination. 1st Edition. December 2014.
2. Nehlig, A. The neuroprotective effects of cocoa flavanol and it’s influence on cognitive performance. British Journal of Clinical Pharmacology.2013; 75(3):716-727. Article retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575938/.
3. UHN staff. Study: Chocolate Helps Lower LDL Naturally. University Health News Daily.https://universityhealthnews.com/daily/heart-health/study-chocolate-helps-lower-ldl-naturally/. Published October 27, 2015. Accessed February 12, 2019.
4. Lee, Y et al. Effects of Dark Chocolate and Almonds on Cardiovascular Risk Factors in Overweight and Obese Individuals: A Randomized Controlled-Feeding Trial. Journal of the American Heart Association.2017; 6(12). Abstract retrieved from https://www.ncbi.nlm.nih.gov/pubmed/29187388.
5. Cavarretta, E. et al. Dark Chocolate Intake Positively Modulates Redox Status and Markers of Muscular Damage in Elite Football Athletes: A Randomized Controlled Study. Oxidative Medicine and Cellular Longevity.2018. Article retrieved from https://www.hindawi.com/journals/omcl/2018/4061901/.
6. Leyva-Soto, A, Chavez-Santoscoy, RA, Lara-Jacobo, LR, Chavez-Santoscoy, AV, Gonzalez-Cobain, LN. Daily Consumption of Chocolate Rich in Flavanoids Decreases Cellular Genotoxicity and Improves Biochemical Parameters of Lipid and Glucose Metabolism. Molecules.23(9); 2018. Abstract retrieved from https://www.ncbi.nlm.nih.gov/pubmed/30200398.
