Can chocolate rejuvenate us?

Cocoa and cocoa-derived products are a rich source of flavonoids, mainly from the flavonol subclass, which exert cardiovascular benefits. Recent studies have suggested neuromodulatory, neuroprotective, metabolic and other actions.

Research shows that flavonoids may have important effects on the skin, as well as other aspects of health.  Cocoa and chocolate are the foods with the highest flavonol content. In fact, 10% of the weight of cocoa powder contains flavonoids, specifically Epigallocatechin gallate (EGCG), which enhances blood circulation, improves cognitive function and provides effects on skin elasticity, reducing the appearance of wrinkles.

However, it should be noted that after ingestion, the bioavailability of flavonols depends largely on their absorption capacity, metabolism in the gastrointestinal tract, tissue and cellular distribution, as well as tissue metabolism. But it is also ideal that your digestive system is balanced in order to properly absorb these and other nutrients.

 

Let's learn more about cocoa flavonols and their effects on health

After ingestion, flavonols can undergo significant modifications that give rise to several bioactive molecules with beneficial effects on chronic diseases related to metabolic disorders and oxidative stress. The mechanisms that have been proposed to explain the biological actions of flavonols are based on their ability to act as antioxidants and to interact with signaling proteins, enzymes, DNA and membranes. Depending on the concentrations reached in their target tissues, their mechanisms have been classified as direct (high concentration) or indirect (low concentration).

Direct mechanisms

To date, the most studied direct effects of cocoa flavonols are related to their antioxidant capacity, since they act as electron donors (e-) and stabilize free radicals in the body.

Indirect mechanisms

One of the main limitations of the direct effects of flavonols under in vivo conditions is their relatively low bioavailability. Therefore, it has been suggested that in living organisms the main effects of flavonols are mediated through modifications of enzymatic activities, regulation of protein synthesis and activities, binding of transcription factors to their specific sites in DNA, among others. In the particular case of metabolic syndrome, indirect mechanisms have been the most studied. Both in vivo and in vitro models have been useful to relate physiological mechanisms to health effects. Again, good intestinal health is important for the flavonols in cocoa and chocolate to provide their benefits.

 

Benefits of cocoa flavonols for your health

Antioxidants and anti-inflammatories

Oxidative stress and inflammation are factors with great potential to exacerbate the progression of metabolic syndrome. The accumulation of visceral fat (central obesity) is closely related to an increase in the production of Reactive Oxygen Species (ROS) and the expression of inflammation-related genes (TNF-α, CRP, IL-6, IL-18, NF-κβ) that increase the risk of developing chronic non-communicable diseases.

Taken together, the antioxidant capacity of flavonols and the inverse association of cocoa and chocolate intake and the development of cardiovascular diseases have suggested that these compounds have the potential to reduce oxidative stress and inflammatory processes.

 

Effects of flavonols on lipid metabolism disorders

According to the criteria for the diagnosis of metabolic syndrome, the main disorders of lipid metabolism include elevated levels of plasma triglycerides (TG) and low concentrations of high-density lipoproteins (HDL-c).

However, dyslipidemia in metabolic syndrome also involves an increase in total cholesterol (TC), remnant chylomicrons, low-density lipoproteins (LDL-C), and very low-density lipoproteins (VLDL-C).

Epidemiological evidence shows a direct relationship between the intake of polyphenol-rich vegetables and a lower predisposition to developing dyslipidemia and cardiovascular diseases. Observational studies and clinical trials in animals and humans have demonstrated the positive effects of cocoa flavonols on oxidation, inflammation and endothelial function. It has also been shown that these compounds are capable of improving the lipid profile that predisposes subjects to the development of atherosclerosis and cardiovascular diseases.

 

Studies that validate the benefits of cocoa flavonols on the circulatory system

A study of elderly patients with peripheral arterial disease who consumed a cocoa flavonoid drink (15 g of cocoa and 75 mg of epicatechin) 3 times a day for 6 months were able to walk +18.4 additional meters in a 6-minute walking test, compared to those who took the placebo drink.

This result was found to be a consequence of an increase in blood flow in their calves and thus, muscle function.

PAD (peripheral arterial disease) participants randomized to cocoa flavonols improved several measures of skeletal muscle, including mitochondrial activity and capillary abundance, compared to placebo.

Another study conducted on healthy young men showed that dark chocolate improved their cycling performance.  Those who consumed dark chocolate were able to pedal 75% farther in the same amount of time than the control group, which consumed a placebo. 

It was also found that those who consumed the chocolate did not need to consume as much oxygen to pedal further. 

Another study was conducted on a diverse group of people who had their circulation and blood pressure measured by consuming between 0 and 800 mg of cocoa flavonols per day for 1 week.   The result showed that depending on the dosage (from 80 mg - 800 mg per day for one week), the improvement in circulation increased.  Higher concentrations of cocoa flavonols decreased systolic blood pressure by about 5 points and diastolic pressure by about 3 points.  That is to say that for a person with a blood pressure of 140/90 it was reduced to 135/87.

 

Cognitive function

Studies conducted with the consumption of cocoa flavonols showed that blood flow to the brain could be increased.  It should be noted that cardiovascular health correlates with general cognitive function.

This study showed that a single individual dose of 450 mg can increase blood flow to the brain and this can be measured through EMR imaging.  One of the areas of the brain, part of the hippocampus, called the dentate gyrus, is the part of the brain that deals with memory and an increase in cerebral blood flow means protection against cognitive decline.

Another study found that elderly patients with mild brain dysfunction who were consuming up to 990 mg of cocoa flavonols per day for 8 weeks showed improvement in verbal fluency and cognitive tests compared to the control group.

These patients also had a decrease in insulin resistance, blood pressure, as well as lipid peroxidation.  In conclusion, there was a generalized metabolic improvement that corresponded with the improvement in cognitive function.

 

Flavonols and their rejuvenating effect on the skin

There is a double-blind study conducted on Korean women between 40 and 80 years old who consumed 320 mg of cocoa flavonols per day for 24 weeks that has shown improvements in facial wrinkles and skin elasticity compared to the control group that took a placebo. 

Consuming about 375 mg of cocoa flavonols (in this sense it is important that it is organic) of good quality could guarantee a high content of flavonols and minimum in polluting products since it is a product vulnerable to a high content of heavy metals such as cadmium, arsenic and lead.

It should also be noted that both cocoa and chocolate are stimulants because they contain caffeine.  So it is a food to be consumed early in the day and avoided at night so that there is no risk of sleep disruption.

 

Positive effects of flavonols in cocoa and chocolate can be negated by the presence of sugar.

One of the worst nutritional habits for your health has to do with the high consumption of refined sugar.  Residues of sugar metabolism called advanced glycation residues (AGEs) promote oxidative stress, trigger the production of reactive oxygen species (ROS) and the release of pro-inflammatory cytokines. 

RGAs can affect the composition and structure of the skin, among other things, leading to spots and wrinkles.  Now imagine consuming a food with all the benefits provided by the flavonols in cocoa and chocolate and having them cancelled out by the sugar content.

As much as you can, avoid refined sugars in your food or at least exercise to move blood glucose to your muscles to use as fuel.

Nutritional flavonols are bioavailable molecules in humans with impressive health benefits such as anti-oxidation, cardio protection, antibacterial, antiviral and anticancer activity.  In the metabolization process they also turn out to be compounds with notable bioactivities, so their inclusion in the human diet is highly recommended for their health-promoting properties, being excellent nutraceuticals, as well as ingredients for a good functional diet.