Compounds in dark chocolate, called cacao flavanols, have recently been linked with improved cognitive (thinking) skills.
There is a wealth of data supporting the benefits of daily cacao flavanol consumption on cognition, mood, and cardiovascular health. And the majority of the studies come from world-renowned research institutions, including Harvard, Columbia, and Northwestern.
A common thread among most flavanol studies demonstrating positive outcomes is the consumption of between 500mg and 1,000mg of cacao flavanols daily,
In fact, one study published in 2012 showed that daily consumption of cocoa flavanols was associated with improved thinking skills in older adults who did have thinking problems, a condition called mild cognitive impairment, according to Harvard Medical School.
After eight weeks, the study demonstrated that people who consumed medium and high amounts of cacao flavanols every day made significant improvements on tests that measured attention, executive function, and memory.
And studies found that cacao flavanols were associated with reduced blood pressure and improved insulin resistance.
Flavanols in cocoa have been shown to help lower blood pressure, improve blood flow to the brain and heart, prevent blood clots, and fight cell damage.
The best way of getting cocoa flavanols is through cacao powder or dark chocolate with at least 80% cocoa that is as natural as possible and has not been processed through the Dutch method, which reduces the content of flavanols. Such cocoa powder or dark chocolate will be bitter.
“The benefits of cacao flavanols on cardiovascular health are well established, and for the general population a daily intake of 200 mg of cacao flavanols is starting to emerge as a potential target within the context of a balanced diet,” says Dr. Alonso-Alonso.
The benefits of cacao flavanols are worth looking into further. The benefits of cocoa flavanols include:
- Improvement and lowering of systolic and diastolic blood pressure
- Lowering of insulin resistance
- Improvement in cholesterol and lipid markers
- Improved cardiovascular function
- Improve brain health and cognitive function
To find quality dark chocolate with at least 80% cocoa, follow these tips:
- Avoid Alkalization or the “Dutch Process” : If this word appears in the ingredient list, avoid that chocolate. Alkalization removes healthy flavonols.
- 70% Or More Cacao: Cacao beans come from the cacao plant, unlike “cocoa,” the powder made from roasted, husked, and ground cacao seeds.
- Short Ingredient List: The ideal bar has only 3-4 ingredients—like cacao beans, cocoa butter, sugar, and a natural flavoring.
- Other Ingredients to Avoid: Hydrogenated oils, Cocoa butter equivalents (CBE), and vegetable oils.
Bottomline, Cacao is rich in antioxidants called flavanols. These antioxidants have been shown to have anti-inflammatory and anti-aging properties. Studies suggest that consuming cacao may help to improve cardiovascular health, protect against sun damage, and even improve cognitive function.
References:
- https://www.health.harvard.edu/blog/cocoa-sweet-treat-brain-201502057676
- https://academic.oup.com/ajcn/article/101/3/538/4569408
- https://www.cacultured.com/blog/cacao-the-ultimate-superfood-for-health-and-wellness