The Role of Cocoa in Preventing Age-Related Diseases
Researchers say cocoa may prevent age-related diseases, helping keep you young. Several conditions are related to the aging process, including heart disease, diabetes, autoimmune diseases, some cancers, and dementia.
Cocoa contains high concentrations of antioxidants and flavanols, compounds that are known for their anti-inflammatory effects and health benefits. How can these help prevent age-related diseases?
The flavanols found in cocoa are one of six flavonoids or phytonutrients in plant-based foods like red wine, green tea, and berries. The darker the chocolate you eat, the better since it contains higher doses of these plant chemicals than its competitors.
Flavonoids are famous for their antioxidant properties, helping prevent autoimmune diseases and oxidative stress. However, research shows they have plenty of other health benefits, too, since they can reduce inflammation, known for causing several age-related diseases, including memory loss and dementia.
Therefore, research on the role of cocoa in preventing age-related diseases is ongoing and includes its apparent antiaging effects on the skin.
Cocoa Can Prevent Heart Disease and Lower Stroke Risk
One of the most prominent benefits of dark chocolate is that it may improve heart health. One research review found that eating chocolate once weekly was associated with an 8% lower risk of blocked arteries.
Another study analyzing the data from 188,000 veterans concluded that those regularly eating 1 oz of chocolate had a lower risk of coronary artery disease.
Dark chocolate flavonoids seem to help maintain a healthier heart by helping produce nitric oxide. Research has also shown that cocoa relaxes the blood vessels and lowers blood pressure. Even though there are some margins for error in the way individuals report their cocoa intake, cocoa still reduces the risks of stroke, heart disease, and type 2 diabetes.
Cocoa May Improve Cognition, Prevent Memory Loss, and Act as a Mood Booster
Studies indicate that eating dark chocolate with at least 70% cacao may benefit your brain. Chocolate does this because its chemical compounds can stimulate neural activity in those areas of the brain associated with pleasure and reward. Its benefits appear to help decrease stress and improve mood.
Scientists have found that just over 1.5 ounces of dark chocolate increases neuroplasticity, positively affecting cognition, memory, and mood.
Researchers published their findings in BMC Medicine a year ago, showing the link between flavonoid intake and dementia prevention. Flavonoids appear to stimulate the production of nitric oxide, which helps widen blood vessels and increase blood flow. The more blood flowing oxygen to your brain, the better its function and memory ability.
Research has also shown that cacao beans’ powerful flavonoids may improve learning and memory because they accumulate in the brain areas responsible for these roles. They also appear to reduce the risk of clinical depression.
Further research is still needed to verify how chocolate activates the various mechanisms of the brain. Additionally, many studies entail larger quantities than the recommended daily dose, meaning that more are needed based on the daily recommended dose.
Cocoa’s Effects on Blood Sugar Levels and Reducing the Risk of Developing Diabetes
It might seem that eating a daily dose of chocolate would be counteractive to diabetes. Still, studies have shown that a small amount of dark chocolate may improve how the body metabolizes glucose when incorporated into a healthy diet. Research shows that insulin resistance causes high blood glucose type 2 diabetes.
One study found that dark chocolate’s flavonoids reduce oxidative stress, thought to be the primary cause of insulin resistance. Improving the body’s sensitivity to insulin reduces resistance, which minimizes the risk of diseases like diabetes.
Another study showed that participants who rarely consume chocolate were twice as likely to develop diabetes five years later compared with those eating dark chocolate at least once weekly.
Studies will continue to determine how chocolate consumption affects diabetes risk.
Cocoa and Cancer Prevention
Evidence that dark chocolate possesses cancer-fighting antioxidants is limited but increasing. Scientists know that antioxidants protect cells from harmful free radicals, the unstable oxygen molecules believed to be responsible for aging and diseases like Alzheimer’s, cancer, and heart disease. The reason is that free radicals attack the cells, often leading to low-grade inflammation with time.
According to the American Cancer Association, flavonoids, especially epicatechin, prevent damage, and cocoa is full of them. One study showed that the body’s immune cells require a magnesium-rich environment to target infected and abnormal cells, and cocoa has immense quantities of this mineral.
Research is still limited to animals and cell cultures, indicating that we may need more cocoa than the recommended amount.
Cocoa’s Effects on Good and Bad Cholesterol
If you have heard that dark chocolate lowers cholesterol, you’ll be happy to know that one study confirms this. It found that a handful of almonds, dark chocolate, and unsweetened cocoa significantly reduced low-density lipoproteins (LDL), or“bad” cholesterol, in people with weight problems. Cocoa butter appears to increase high-density lipoproteins (HDL), or “good” cholesterol since it contains the monosaturated fat oleic acid. Portion control is vital because cocoa butter is also high in saturated fat, which harms the circulatory system and heart.
Bonus Anti-aging Effect – Cocoa Preserves Your Skin
Dark chocolate contains vitamins and minerals, including copper, iron, magnesium, and manganese, all beneficial to the skin.
For example, manganese supports collagen production, the protein that keeps skin looking young and healthy. Some researchers also found that cocoa’s high levels of antioxidants may protect skin from the sun’s powerful and damaging UV rays. Other studies failed to confirm this but showed that cocoa improves the skin’s elasticity in people with damage from sun exposure.
Final Take
These are some compelling reasons to add cocoa flavonoids to your diet. However, remember that the type of cocoa or chocolate you choose can significantly affect its health benefits. The processing and preparation of cocoa powder are critical to ensuring it retains its flavonols. Additionally, if you prefer to eat chocolate, a small square of dark chocolate with at least 70% cocoa occasionally will offer the most advantages. Above all, always try to eat a balanced and varied diet that includes many flavonol-rich foods for good measure.