The magic of the cacao bean has been worshipped and used since as early as 460 AD. Ground into a paste and powdered into a drink by the Aztecs and Mayans, the cacao bean made its way across the ocean after it was introduced to Spanish conquistadors.
Since then, chocolate has captured the palettes and imaginations of citizens around the world, earning a place as a sweet tooth favorite among millions of people. But along with finding a place in the hearts and minds of the global population, its also developed a reputation of being sinful. In part because of the pleasure it invokes, but also because of increasing health concerns.
Over-consumption of sweet treats, such as chocolate, has been linked to a rise in severe health risks like obesity, heart diseases, and blood sugar irregularities. But does that mean chocolate itself is bad for your health? Or your brain health?
Not all chocolates are alike — or beneficial
Chocolate has several beneficial properties shown to improve cognitive functions as well as overall brain health, both in the short and long terms. These benefits come from raw cacao and the 300+ chemical compounds found in this delicious bean.
Before we talk about types of chocolate, it’s important to understand the difference in the terminology of cacao versus cocoa. In the world of chocolate connoisseurs, there is a lot of debate between these two words. Generally speaking, cacao is considered the more natural powder since it isn’t as processed or refined as cocoa. However, that doesn’t mean all cocoa is bad, but we’ll get into that in a minute.
In order to turn the cacao bean into chocolate, it undergoes a refinement process. Generally, this includes removing the beans from the pod and allowing them to ferment for several days before drying the beans. Here’s where they change into either cocoa or cacao. Cocoa is roasted at a much higher temperature, which changes the molecular structure of the bean. It makes it sweeter, but it also reduces the mineral content, making the overall nutritional value considerably less. Cacao, on the other hand, is kept largely raw, using a cold-press method to refine the bean, keeping the minerals and nutrients intact.
From here, the beans are crushed, ground, and pressed, forming a variety of nibs, liquor, and butter. Cocoa liquor is pressed the most, removing most of the fat from the powder. This may sound like a good thing, but after adding plenty of milk and sugar, the result is a tasty treat devoid of many healthy nutritional components.
One way to offset this deficiency is to choose dark chocolate with 70% or higher cocoa content. Even though dark chocolate is made with cocoa versus cacao, the higher the cocoa, the more minerals they retain. Milk chocolate, while delicious, has more milk and sugar than cocoa, and white chocolate has even less cocoa content.
This is where the harmful effects of excess sugar consumption, specifically related to chocolate, are found. It isn’t the cocoa that’s bad, but the consumption of too much sugar and milk. Because the cocoa content is so low in milk chocolate and white chocolate, these unhealthy additions counteract any benefits the initial cocoa content brings. When we talk about the benefits of chocolate, we are referring to the consumption of dark chocolate with a minimum of 70% cocoa content or cacao content.
Dark Chocolate And Your Brain
Dark chocolate is rich in over 300 antioxidants, minerals, and natural neuro-productive chemicals. Rarely included on the nutritional label but widely found in dark chocolate are magnesium and iron; in cocoa 90% or higher, there are significant sources of selenium and iron. All of which are important for the immune system and stellar for body function. Dark chocolate is also rich in caffeine, phenylethylamine, anandamide, and xanthine, impacting memory, cognition, focus, and mood.
1. Increases blood flow to the brain
One of the most important chemical compounds found in dark chocolate is Flavanol, which provides an almost instant cognitive boost to your brain. When we ingest Flavanols, our bodies increase our nitric oxide levels. This improves the elasticity of the blood vessels, making it great for overall cardiovascular health. But Flavanol also increases blood and oxygen flow to several key areas of the brain and these effects last for 2–3 hours after digestion.
This increased blood and oxygen flow boost cognitive performance by aiding in visual information processing, particularly in demanding conditions such as sleep deprivation and fatigue. If you’re tired but need to continue with your day, a bit of dark chocolate can help give your brain the boost it needs.
As far as long term benefits go, this increased cognitive function due to improved blood and oxygen flow has particularly beneficial effects on cognitively vulnerable brains. Recent studies have indicated that long term consumption of dark chocolate can be effective in rehabilitating brain functions in dementia patients and age-related brain degeneration by enhancing the brain’s neuroplasticity.
2. Improves memory and recall
Gamma frequencies aren’t just for comic book weapons. In fact, we experience them now. They are the fastest brain waves, passing information rapidly and quietly while simultaneously processing information from a variety of brain areas. This is the highest brain wave frequency, so it makes sense it’s also related to the highest levels of cognitive functioning.
The antioxidants present in dark chocolate are literal gamma frequency food. They have the power to enhance and cause an upsurge in these frequencies. It takes a lot of power to fire multiple neurons in sync all over the brain, but antioxidants provide exactly the right fuel. Improving gamma frequency functionality has a particularly strong effect in areas related to information processing and reasoning.
3. Increases focus
Chemicals like caffeine and xanthine are psychoactive substances that increase alertness for a time after consumption. But they also do so much more.
Xanthine is a natural alkaloid found in cocoa, along with a myriad of other food and drinks. It’s also what caffeine is derived from. They both work as a stimulant to the central nervous system, speeding up the messaging between your brain and your body. This increased connectivity helps your brain focus on details easier, making you feel alert.
Being alert is only one part of the focus equation. The other is feeling awake. Xanthine and caffeine work on a broad scale as a stimulant, but once they reach the brain, they specifically bind to the adenosine receptors in the brain. These receptors are the chemicals that make us feel tired. By binding to them, they block the chemical your sleepy brain wants to release, keeping us awake.
This partnership works together, making dark chocolate serve as a particularly effective remedy for clearing your mind when you are feeling fatigued or overworked.
4. Regulates mood
Dark chocolate has several compounds that have a profound effect on your mood. It enhances the flow of neurotransmitters like dopamine and serotonin — the feel-good chemicals. Serotonin is especially beneficial in maintaining elevated moods by working as a natural anti-depressant. Dopamine, on the other hand, enhances motivation and pleasure. The intense pleasure you feel after eating a piece of dark chocolate is due to a spike in these chemicals.
Your brain releases these neurotransmitters knowing that the corresponding synapses will reuptake what is released. Dark chocolate also has xanthine and its derivative, caffeine. But caffeine doesn’t just block the chemicals that make you tired, it also inhibits your dopamine receptors, leaving that feel-good chemical bouncing around your brain longer.
Remember gamma brain waves? Dark chocolate stimulates these brain frequencies, which in addition to improving memory and recall, also works to lower stress levels in your brain. These effects are noted within thirty minutes of eating dark chocolate and last for several hours.
Conclusion
While many of the effects of chocolate have long been contributed to sugar, making it an unhealthy and ‘sinful’ indulgence, the enormous positive impacts on the brain are becoming more well known. Understanding what makes good chocolate and consuming it in moderation can make dark chocolate your brain’s best friend. Next time you have a sweet craving, don’t feel guilty! Science says it’s good for your brain.
Since it’s Valentine’s Day, we wanted to give you a special treat. Our delicious brain brownies are the perfect dessert to show you care.
