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Chocolate, as well as cocoa, can have various effects on the human body and mind. The major flavanols found in chocolate include epicatechin, catechin, and procyanidins. Flavonoids found in chocolate are known to provide various health benefits when eaten.
Chocolate, as well as cocoa, can have various effects on the human body and mind. The major flavanols found in chocolate include epicatechin, catechin, and procyanidins. Flavonoids found in chocolate are known to provide various health benefits when eaten.
Chocolate, as well as cocoa, can have various effects on the human body and mind. The major flavanols found in chocolate include epicatechin, catechin, and procyanidins. Flavonoids found in chocolate are known to provide various health benefits when eaten.
Introduction Chocolate is one of the most commonly craved foods, and it has been an important part of society throughout history. Chocolate is made by combining cocoa liquor, a paste made from cocoa/cacao beans, with cocoa butter and sugar (Katz, Doughty, & Ali, 2011). The cacao tree was once considered the food of the gods and was first cultivated in 250-900 AD by the ancient Maya civilization (Engler & Engler, 2006). The Maya and Aztec civilizations used cacao beans as religious offerings, currency, and medicine (Engler & Engler, 2006). The cacao beans were highly valued by past civilizations, but should the chocolate eaten in todays society be just as valued? Research and studies have shown that cocoa, as well as chocolate, can have various effects on the human body and mind, leaving chocolate-lovers wondering why and how chocolate can benefit ones physical and psychological health. Antioxidants in Chocolate and Their Benefit For Americans, chocolate has become the third highest daily source of antioxidants (Latif, 2013). Chocolate contains flavonoids, a subclass of polyphenols, which are taken from plants and contain six main categories: flavanols, flavanones, flavones, isoflavones, flavonols, and anthocyanidins. Of the six categories, chocolate contains flavanols, the same antioxidant found in tea, red wine, beans, apricots, grapes, cherries, peaches, and blackberries (Engler & Engler, 2006). The major flavanols found in chocolate include epicatechin, catechin, and procyanidins (Katz, Doughty, & Ali, 2011). The antioxidants found in chocolate are known to provide various health benefits when eaten. Research reveals that consumption of cocoa and chocolate rich in flavanols can have blood pressure lowering effects and provide protective vascular effects (Engler & Engler, 2006). In a 15-year study involving 470 Dutch men between
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the ages of 65 and 84, it was reported that over the fifteen years, the men who consumed cocoa regularly had significantly lower blood pressure than those who did not, and 152 of the 314 men that died over the course of the study died from cardiovascular diseases (Alspach, 2007). The men who regularly consumed the most chocolate, however, were half as likely as the others to die from cardiovascular diseases (Alspach, 2007). In addition, chocolate consumption can decrease plaque formation within arterial walls [which] favor[s] smooth and efficient blood flow (Alspach, 2007). It can also lead to decreased rates of heart failure and cardiovascular disease, improved insulin sensitivity, reduced oxidative damage, and protection of the skin from harmful UV rays (Katz, Doughty, & Ali, 2011). Katz, Doughty, and Ali revealed that twelve weeks of high-flavanol cocoa consumption decreased erythema induced by UV light by 25% (2011). According to Alreja, it was also discovered from seven studies in the United States and Europe that consumption of chocolate was associated with 37 percent reduction in the incidence of cardiovascular disorders, 31 percent reduction in type-2 diabetes and 29 percent reduction in stroke (2012). According to Latif, the Kuna Indian population located in Panama helps prove the beneficial effects of chocolate (2013). The Kuna Indian population is known for having a low prevalence of atherosclerosis, type 2 diabetes, and hypertension which has been attributed to their daily intake of [a] homemade cocoa drink (Latif, 2013). These traits, however, seem to disappear once they move to urban areas on the mainland of Panama and experience changes in their diet, such as having a lower cocoa consumption (Latif, 2013). These researchers prove the beneficial effects of chocolate on ones health. Effect of Chocolate on Mood/Cognitive Performance Chocolate has been proven to have positive effects on ones psychological health, including ones mood and cognitive performance. Alspach analyzes a study in which the
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ingestion of a flavanol-rich cocoa was associated with increased blood flow to cerebral gray matter (2007). According to Alspach, the results suggest that cocoa flavanols might play a role in treatment of cerebral impairment attributable to poor blood flow, including dementia and stroke (2007). Katz, Doughty, and Ali also revealed that a 2009 study showed that elderly men preferring chocolate reported feeling less lonely and depressed and happier than men preferring other types of candy (2011). In another study, it was found that a chocolate bar elevated mood and elicited joy to a greater extent than an apple (Katz, Doughty, & Ali, 2011). In a trial in which 30 healthy adults were given one of three cocoa beverages containing 46mg, 520mg, and 994mg of flavanols, it was discovered that the beverages rich in flavanols significantly increased cognitive performance and reduced mental fatigue when compared to the controlled beverage, the 46mg cocoa beverage (Katz, Doughty, & Ali, 2011). Chocolate has also been shown to have antistress effects. In a Switzerland study, following 14 days of dark chocolate consumption, stressin the adults exhibiting high anxiety profiles became comparable with the low-stress subjects (Latif, 2013). Through the research and studies discussed, the beneficial effects of chocolate on ones mood and cognitive performance have been proven. Different Types of Chocolate and Their Effects Different types of chocolate, including milk chocolate, dark/semisweet chocolate, and white chocolate, have been proven to benefit ones health at different levels. When looking at chocolate, the higher the cocoa concentration the more beneficial it is towards ones health. Dark chocolate has the highest cocoa concentration, while milk chocolate has a lower cocoa concentration (Alspach, 2007). Milk chocolate typically contains 10% - 12% [of] cocoa liquor while dark chocolate must contain no less than 35% by weight of cocoa liquor (Katz, Doughty, & Ali, 2011). White chocolate, however, contains only cocoa butter combined with sweeteners
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and dairy ingredients (Katz, Doughty, & Ali, 2011). From a study done in Sweden, investigators determined that dark chocolate carries [the] maximum benefit since it has the highest concentration of flavanol (Alreja, 2012). When addressing a San Diego State University study using 31 volunteers assigned to eating dark or milk chocolate for15 days, Alreja stated that the study show[ed] that dark, rather than milk chocolate resulted in reduc[ed] blood sugar, lowe[r] harmful LDL-cholestoral and [higher] good HDL-cholesterol (2012). Latif reveals that dark chocolate contains considerably higher amounts of flavonoids than milk chocolate, and this may be due to the fact that the milk in milk chocolate may slow down intestinal absorption of flavonoids (2013). In addition, Alspach argues that milk chocolate is often prepared in products that dilute the cocoa concentrationminimize antioxidant activity and add harmful forms of saturated fat and calories (2007). According to Alspach, white chocolate has no health benefits and is devoid of antioxidants (2007). Conclusion A significant amount of research proves that chocolate can have powerful effects on ones health. Through the inclusion of multiple studies and trials, many specific benefits of chocolate have been addressed. While many researchers cited impressive studies that prove that chocolate is beneficial, many also suggested doing further research in order to fully understand the healing effects of chocolate and to further prove its effectiveness at improving ones health. Overall, chocolate positively affects one's physical and psychological health through its high levels of antioxidants, its provided protection of ones vascular health, and its ability to enhance ones mood and cognitive performance. Reference List
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Alreja, A. (2012). Chocolate: A New Value Proposition for Health? Politics of Food Research Reports: Chocolate. Retrieved from https://apps.carleton.edu/curricular/posc/courses/syllabi/pols_food/chocolate/ Alspach, G. (2007). The truth is often bittersweet...: chocolate does a heart good. Critical care nurse, 27(1), 11-15. Engler, M. B., & Engler, M. M. (2006). The emerging role of flavonoid-rich cocoa and chocolate in cardiovascular health and disease. Nutrition reviews, 64(3), 109-118. Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & redox signaling, 15(10), 2779-2811. Latif, R. (2013). Chocolate/cocoa and human health: a review. Neth J Med,71(2), 63-8.