Chocolate is more than just a tasty treat — it has intriguing effects on the brain that extend beyond satisfying your sweet tooth. Packed with mood-boosting ingredients, eating chocolate can influence how the brain functions. Here’s what you should know about this decadent superfood.
The science behind chocolate and brain health
Chocolate — especially dark chocolate — is known for containing an abundance of flavonoids, which are natural compounds with anti-inflammatory and antioxidant properties. They improve blood flow to the brain, providing it with more oxygen and nutrients. The increased flow might enhance brain function, potentially reducing the risk of age-related cognitive decline and diseases like Alzheimer’s.
In fact, flavonoids have been shown to promote better memory retention and recall, protecting neurons from oxidative stress. While cognitive decline is expected as everyone ages, this increased circulation can improve memory and learning in older adults.
In addition to flavonoids, chocolate contains caffeine and theobromine — two natural stimulants. Caffeine is renowned for improving alertness and focus, hence why you likely reach for a cup of coffee first thing in the morning. Though less potent, theobromine also acts as a mild stimulant. It works by dilating blood vessels and increasing heart rate, contributing to a sense of calm and counteracting stress and anxiety. These ingredients can boost mental performance and mood, making chocolate a popular choice for a quick pick-me-up.
The effects of chocolate on neurotransmitters
When you eat chocolate, the brain releases four chemicals — serotonin, dopamine, oxytocin and endorphins. These are your body’s feel-good chemicals, regulating mood and cognitive functions.
Chocolate contains tryptophan — an amino acid the brain uses to produce serotonin. Increased serotonin levels are associated with improved mood and well-being, which is why you may feel happier or more relaxed when eating a chocolate bar.
Dopamine plays a crucial part in the brain’s reward system. Consuming chocolate can trigger dopamine release, providing a sense of pleasure and satisfaction. This effect is partly due to the phenylethylamine in chocolate — a compound that stimulates the brain to release dopamine. The boost in dopamine levels can enhance mood and increase feelings of enjoyment, making chocolate a comforting and rewarding treat.
The combination of caffeine and theobromine increases alertness and mental energy. These compounds inhibit the action of adenosine — a neurotransmitter that promotes sleep and relaxation, thereby increasing the release of other neurotransmitters like norepinephrine, or your body’s fight-or-flight hormone. This results in heightened alertness and concentration.
Oxytocin is often referred to as the “love hormone” for its role in social bonding, trust and feelings of intimacy. While chocolate itself might not directly increase oxytocin levels, the pleasurable experience of eating chocolate can stimulate the brain to release oxytocin, enhancing feelings of comfort and connection.
Lastly, endorphins act as natural painkillers and mood elevators. Eating chocolate can trigger the brain to release endorphins, creating a mild euphoria and reducing stress or pain. The combination of the sugar and fat in chocolate also contributes to this effect, as the brain often releases endorphins in response to the enjoyable tastes and textures. This is why chocolate is sometimes considered a comfort food — it can provide a quick emotional lift.
Choosing the best chocolate for a brain boost
When selecting a chocolate to improve brain function, it’s important to consider factors beyond just taste. The type of chocolate you choose can significantly impact its mood-enhancing effects. Here are some key points to keep in mind to ensure you pick the best option for a boost in both mood and brain health:
- Choose dark over milk chocolate: Opt for chocolate with at least 70% cocoa content. Dark chocolate is richer in flavonoids that can enhance mood and cognition while being lower in sugar than milk or white chocolate.
- Check the cocoa content: The higher the cocoa percentage, the more beneficial the compounds. A higher cocoa content contributes to a greater mood boost and improved well-being.
- Store it properly: Keep chocolate in a cool, dry place away from direct sunlight. Ideal storage temperatures are between 50°-70°Fahrenheit or 15°-21°Celsius. Use an airtight container to maintain its taste and texture.
- Look at the sugar and fat content: Choose chocolate with lower sugar and fat content to avoid excessive calorie intake and potential negative health effects. Excess sugar can counteract mood benefits and contribute to weight gain, while higher fat content can impact heart health. It’s also best to avoid those laden with artificial sweeteners like erythritol and aspartame, as these additives have been linked to heart complications and certain cancers.
- Everything in moderation: While dark chocolate should be your go-to choice, there’s no harm in enjoying your favorite milk chocolate or candy bar every once in a while.
Sweet insights
Understanding what chocolate does to your brain reveals its potential to slow cognitive decline and improve mental well-being. From boosting memory and cognitive functions to alleviating stress, it can be more than just a delicious treat.
While enjoying chocolate’s benefits, it’s essential to choose high-quality options and consume them in moderation. By doing so, you can savor the positive effects while maintaining a balanced and healthy lifestyle.