Loco for Cocoa 1

Running Head: LOCO FOR COCOA

Loco for Cocoa: The Health Benefits of Chocolate

Hayden M. Hall
Glen Allen High School

Loco for Cocoa 2

Introduction
Chocolate is one of the most commonly craved foods throughout the world, and it has
been an important part of society throughout history. While many people view chocolate as a
source of pleasure, research has begun to show that chocolate could potentially be used for much
more and can even benefit ones health. 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.
Chocolate should be viewed a necessary element in ones diet due to its high levels of
antioxidants, its provided protection of ones physical health, and its ability to enhance
psychological health and mood.
The History of Chocolate and Its Value
Cocoa beans were highly valued in past civilizations and should continue to be valued
today. According to Engler and Engler, chocolates value was first revealed to the Aztec and
Mayan civilizations. They state that the cocoa bean was first harvested in 250-900 AD by the
ancient Mayan civilization. To the Mayans, the cacao tree was to be considered the food of the
gods (Engler & Engler, 2006). In their article, Engler and Engler also explain that chocolate was
used in the Aztec and Mayan civilizations as a religious offering to Quetzalcoatl, the legendary
Aztec god who reportedly brought the heavenly cacao down to the earth. In addition to their use
of chocolate as religious offerings, the cocoa beans were also used for currency and medicinal
purposes in order to fight fatigue and gastrointestinal pain (Engler & Engler, 2006).
The value put on chocolate by the Mayans and Aztecs in the past shows how chocolate
should be valued today. Most things that are valued have some benefit in a persons life. If

Loco for Cocoa 3

chocolate was valued in the past, one should wonder if chocolate should have the same value
today or if it can be used for the same purposes. Due to the many newly discovered benefits of
chocolate, it should hold the same worth today. By using chocolate for religious offerings,
currency, and other medicinal purposes the Mayans and Aztecs show that there are some
beneficial effects of chocolate and cocoa and that it should still be viewed as beneficial. While
today chocolate is mainly viewed as a treat that has no significant health benefits, the Mayans
and Aztecs prove that chocolate can be very beneficial and should be seen as more than just a
dessert.
Composition of Chocolate
The composition of cocoa and chocolate is what makes chocolate beneficial towards
ones health. According to Katz, Doughty, and Ali, cocoa is the dried and fully fermented fatty
seed that comes from the cocoa tree. They also state that cocoa liquor is the paste made from
ground, roasted, shelled, and fermented cocoa beans which contains nonfat cocoa solids and
cocoa butter. The cocoa liquor, according to Katz, Doughty, and Ali, accounts for the percent
cacao on food packaging, and cocoa powder is made by removing some of the cocoa butter
from the liquor. Chocolate is made by combining cocoa liquor, a paste made from cocoa/cacao
beans, with cocoa butter and sugar (Katz, Doughty, & Ali, 2011).
For Americans, chocolate has become the third highest daily source of antioxidants,
preceded by coffee and tea (Alspach, 2007). Polyphenols are the main molecules found in
chocolate and cocoa. According to Dr. Edward Group, polyphenols are plant-based molecules
that have antioxidant properties and are broken up into four groups: phenolic acids, lignins,
stilbenes, and flavonoids (2014). The antioxidants found in chocolate are flavonoids, which
contain six main categories: flavones, which delay the metabolizing of drugs and can be found in

Loco for Cocoa 4

hot peppers, anthocyanidins, which help with obesity and diabetes and can be found in red,
purple, and blue berries, flavonones, which benefit cardiovascular health and can be found in
citrus fruits, isoflavones, which are suspected to decrease chances of developing hormonal
cancers and are found in soy products, flavonols, which have anti-inflammatory effects and are
found in kale and tea, and flavanols, which benefit cardiovascular and neurological health and
are found in tea and red wine (Szalay, 2015). Of the six categories, Engler and Engler explain
that chocolate contains flavanols, the same antioxidant found in tea, red wine, beans, apricots,
grapes, cherries, peaches, and blackberries (Engler & Engler, 2006). By comparing the
antioxidants found in chocolate to the antioxidants found in other foods, one can see that
chocolate is comparable with foods such as tea, red wine, cherries, and apples, other foods that
are seen as healthy and have beneficial effects.
The major flavanols found in chocolate include epicatechin, catechin, and procyanidins
(Katz, Doughty, & Ali, 2011). According to Latif, procyanidins account for most of the
antioxidant activity found in chocolate, and the procyanidin flavonoid levels in chocolate are
comparable with procyanidin-rich apples (2013). In addition to antioxidants, chocolate also
contains valeric acid which acts as a stress reducer (Latif, 2013). Many people may be
unaware of the how the composition of chocolate, including its high levels of antioxidants and
valeric acid, can give chocolate its positive effects on ones health. By understanding the makeup
of chocolate, one can also understand why chocolate should be considered a crucial part of a
persons diet.
Benefits of Chocolate on Physical Health
Chocolate is seen to have many favorable effects on ones physical health due to
the polyphenol compounds like [the] flavanol[s] found in chocolate (Alreja, 2012). The World

Loco for Cocoa 5

Health Organization has predicted that 23.6 million people will die of a cardiovascular related
illness by 2030 and an estimated one-fifth of the adults in the world population will be suffering
from metabolic syndrome (Alreja, 2012). Cardiovascular disease is also the leading cause of
death and disability-adjusted life years globally (Katz, Doughty, & Ali, 2012). In 2011, a study
conducted by the University of Cambridge and published in the British Medical Journal provided
overwhelming evidence of a beneficial role for chocolate in reducing the risk of serious
cardiovascular and metabolic disorders (Alreja, 2012). According to Alreja, it was discovered
from seven studies in the United States and Europe that consuming chocolate was correlated with
a 37% reduction in the ones chances of developing cardiovascular illnesses, a 31% reduction in
the occurrence of type-2 diabetes, and 29% reduction in stroke (2012). In addition, in a 15-year
study involving 470 Dutch men between the ages of 65 and 84, it was reported that over the
fifteen years, 152 of the 314 men died over the course of the study died from cardiovascular
diseases. The men who regularly consumed the most chocolate, however, were half as likely as
the others to die from cardiovascular diseases (Alspach, 2007). As the prevalence of
cardiovascular disease increases, chocolate consumption could potentially reduce the occurrence
of cardiovascular-related illnesses worldwide. In the same 15-year study, it was also found that
the men that consumed more chocolate had a significantly lower blood pressure than those who
consumed less chocolate (Alspach, 2007).
In addition to showing significant benefits on an individuals vascular health and blood
pressure, chocolate is also believed to have other benefits towards ones health. Chocolate has
also been proven to have positive effects on blood flow. Evidence has shown that chocolate
consumption can decrease plaque formation within arterial walls which will favor smooth and
efficient blood flow (Alspach, 2007). From a Japanese study, it was also found that men who

Loco for Cocoa 6

consumed chocolate snack pieces at least once a week had a 35% reduction in their chances
of having diabetes when compared to men who consumed little to no chocolate (Katz, Doughty,
& Ali, 2011). Evidence has also been shown that suggests that chocolate can benefit the coronary
arteries. In the NHLBI Family Heart Study, individuals that consumed any type of chocolate two
or more times a week were 32% less likely to have prevalent coronary artery calcification
when compared to the individuals that never ate chocolate (Katz, Doughty, & Ali, 2011). In
another study that assessed 31,823 middle-aged and elderly women over the course of 9 years, it
was also found that the women who consumed 1 3 servings of chocolate per month or 1 2
servings of chocolate per week had significantly lower rates of heart failure hospitalization or
heart failure death (Katz, Doughty, & Ali, 2011). Chocolate can also act as a scavenger for free
radicals, meaning that the flavanols found in chocolate can inactivate the free radicals, or the
chemical entities that can cause tissue damage in the body, so the free radicals can no longer
attack the body (Alreja, 2012). Studies have also found that cocoa flavanols can protect the skin
from harmful UV rays, and after twelve weeks of consuming high-flavanol cocoa erythema
induced by UV light, or the reddening of the skin, had decreased by 25% (Katz, Doughty, & Ali,
2011). The multiple studies explained prove that chocolate should be viewed as a necessary part
of ones diet and has large amounts of benefits towards ones physical health.
In addition to the numerous studies conducted, the Kuna Indian population located in
Panama also proves the advantageous effects of chocolate. The tribe exhibits a low prevalence
of atherosclerosis, type 2 diabetes, and hypertension, and the secret behind their
extraordinary health is their daily consumption of a homemade cocoa beverage (Latif, 2013).
According to Latif, the healthy patterns seen in the Kuna Indians seem to disappear after the tribe
moves to more urban areas on the mainland and experiences multiple changes in diet, including

Loco for Cocoa 7

consuming less cocoa (2013). The Kuna Indian population proves the advantageous effects of
chocolate. The tribe is seen to be in significantly better health than those in the urban areas on the
mainland of Panama, and it has been correlated with their high consumption of cocoa. Through
the thorough studies and research conducted on chocolate and its effect on human health, one can
see the benefits of chocolate consumption. Indulging in chocolate can lower an individuals
chances of developing certain illness and improve ones overall physical health. The numerous
benefits of chocolate towards ones vascular health, blood pressure, blood flow, diabetes,
coronary arteries, heart failure, tissues in the body, and the skin prove that it should become a
part of ones daily lifestyle.
Benefits of Chocolate on Mood and Cognitive Performance
In addition to improving ones physical health, chocolate also has the ability to improve
ones psychological health and mood. The Kuna Indian tribe, while showing many signs of
improved physical health due to their chocolate consumption, were also proven to have better
psychological health. Investigators reported a significantly lowerincidence of brain disorders
in the Kuna Indians when compared to their mainland counterparts (Poli, Parker, & Brotchie,
2006). The Kuna Indian tribe is living proof that chocolate needs to be added to ones diet and
that it is very advantageous towards not only ones physical health but also towards mental
health.
The benefits of chocolate and cocoa can also be seen in numerous studies and through the
significant amounts of research done on the subject. In a randomized, controlled, double-blind
crossover trial that involved 30 healthy adults, Scholey and his colleagues used three cocoa
beverages containing 46 mg, 520 mg, and 994 mg of flavanols. In the trial, Scholey and his
colleagues found that the consumption of both flavanol-rich cocoa beverages significantly

Loco for Cocoa 8

increased cognitive performance and reduced mental fatigue (Katz, Doughty, & Ali, 2011).
According to Alspach, in another study it was discovered that ingestion of a flavanol-rich cocoa
was associated with increased blood flow to cerebral gray matter. This evidence suggested that
cocoa flavanols might play a role in treatment of cerebral impairment attributable to poor blood
flow, including dementia and stroke (2007). From the study, functional magnetic resonance
imaging showed that blood flow to gray matter increased three hours after the cocoa was
consumed (Katz, Doughty, & Ali, 2011). Increased blood flow to the cerebral gray matter can
induce new nerve cell growth in the hippocampus, a key region involved in the processing of
memory (Alspach, 2007). The results of this study have also given valuable information
regarding possible protective effects against dementia and stroke (Alspach, 2007). Alreja also
explains a ten-year study conducted by the Karolinska Institute in Sweden that involved 33,000
women from the ages of 49 to 83. The women that ate the most chocolate decreased their
chances of having a stroke by 20% (Alreja, 2012).
Other studies have also shown improvements in psychological health and mood due to
chocolate consumption. Katz, Doughty, and Ali cited a study in which it was found that after
consuming 40 g of dark chocolate daily for two weeks, chocolate consumption reduced urine
cortisol and catecholamines and partially normalized other metabolic parameters associated with
the high-anxiety trait (2011). Katz, Doughty, and Ali also explained another study conducted in
2009 which suggests that there is a relationship between psychological health and chocolate
preference. The study suggested that elderly men who preferred chocolate supposedly felt less
lonely and depressed and were happier than men that preferred other types of candy (Katz,
Doughty, & Ali, 2011). In another study conducted in 2006 by Macht, it was found that a
chocolate bar elevated mood and elicited joy to a greater extent than an apple, and these effects

Loco for Cocoa 9

were felt the most 5 to 30 minutes after eating the chocolate (Katz, Doughty, & Ali, 2011). The
evidence provided from this study suggests that the sensory experience of eating chocolate
improve[s] mood (Katz, Doughty, & Ali, 2011). Both the 2009 and the 2006 studies prove that
chocolate can not only physically make a person significantly healthier, it can also make an
individual feel better. Through the numerous studies conducted and the large amounts of research
done, it has been proven that chocolate can have many advantageous effects towards ones
psychological health as well as ones mood.
Different Types of Chocolate and the Most Beneficial Dose
Different types of chocolate, including milk chocolate, dark/semisweet chocolate, and
white chocolate, have been proven to benefit ones health at different levels. Research has shown
that the darker the chocolate, the better (Alspach, 2007). According to Alreja, the benefits of
chocolate mainly focus on dark chocolate rather than milk or white chocolate (2012). Alreja
explains one study conducted by San Diego State University researchers in which the researchers
were able to see that by consuming dark or milk chocolate over the course of fifteen days dark,
rather than milk chocolate resulted in reducing blood sugar, lowered harmful LDL-cholesterol
and raised good HDL-cholesterol in this short period of time (2012). In another study explained
by Katz, Doughty, and Ali, it was also found that insulin sensitivity improved significantly in
overweight and obese adults consuming high-flavanol cocoa for 12 weeks compared to lowflavanol cocoa (2011).
How beneficial a specific type of chocolate is depends on its concentration of cocoa and
cocoa liquor. Milk chocolate has a lower cocoa concentration and contains between 10% and
12% of cocoa liquor (Katz, Doughty, & Ali, 2011). White chocolate contains no antioxidants and
is made by combining cocoa butter with dairy and sweeteners (Katz, Doughty, & Ali, 2011).

Loco for Cocoa 10

Because white chocolate contains no real cocoa liquor, it has no health benefits (Alspach, 2007).
According to Latif, dark chocolate contains considerably higher amounts of flavonoids than
other types of chocolate (2013). Dark chocolate also must contain no less than 35% by weight
of cocoa liquor (Katz, Doughty, & Ali, 2011). According to Alspach, polyphenols are found
only in the cocoa bean and not in the milk, cream, sugar, or other additives. The lighter color yet
sweeter-tasting milk chocolate is prepared in that products dilute the cocoa concentration with
other ingredients (2007). The ingredients added in milk chocolate both decrease the antioxidant
activity and add saturated fat and calories (Alspach, 2007). According to Latif, the milk that is
found in milk chocolate may also slow down the intestinal absorption of flavonoids (2013).
Researchers from the National Institute for Food and Nutrition Research found in Rome also
argue that milk may interfere with absorption of antioxidants from chocolate (Alspach, 2007).
Scientists from the Nestle Research Center in Lausanne, Switzerland also believe dark chocolate
has more health benefits, however, they expand their findings to show that benefits are much
higher when those who consume dark chocolate lead active lifestyles (Alreja, 2012).
In addition to different benefits based on different types of chocolate, how beneficial
chocolate is can also depend on the amount of chocolate eaten. While the best amount of
chocolate to eat is not completely known, a study explained by Katz, Doughty, and Ali showed
that heart failure outcomes were slightly, but not significantly, higher among women who
reported consuming 36 servings per week or one or more servings per day (2011). While
chocolate has been proven to show various health benefits, the benefits do not equally apply for
all types of chocolate or the varying amounts eaten. There are some qualifiers for when chocolate
is beneficial. Dark chocolate contains the most beneficial effects due to the makeup of dark

Loco for Cocoa 11

chocolate. Milk chocolate still contains some benefits, however, not as much as dark chocolate,
and white chocolate, which contains no real chocolate, has no beneficial effects.
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 due to its high antioxidant
levels and should be considered a necessary food to ones diet.

Loco for Cocoa 12

Reference List
Alreja, A. (2012). Chocolate: A New Value Proposition for Health? Politics of Food Research
Reports: Chocolate. Retrieved from
[Link]
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.
Group, Dr. E. (2014). What are Polyphenols? Global Healing Center. Retrieved from
[Link]
Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease.
Antioxidants & redox signaling, 15(10), 2779-2811.
Keen, C. L. (2001). Chocolate: food as medicine/medicine as food. Journal of the American
College of Nutrition, 20(sup5), 436S-439S.
Keen, C. L., Holt, R. R., Oteiza, P. I., Fraga, C. G., & Schmitz, H. H. (2005). Cocoa antioxidants
and cardiovascular health. The American journal of clinical nutrition, 81(1), 298S-303S.
Latif, R. (2013). Chocolate/cocoa and human health: a review. Neth J Med,71(2), 63-8.
Parker, G., Parker, I., & Brotchie, H. (2006). Mood state effects of chocolate. Journal of affective
disorders, 92(2), 149-159.

Loco for Cocoa 13

Poli, A., Conti, A., & Visioli, F. (2012). Chocolate and health. Milan: Springer.
Shams, I., Qadir M., Tehzeeb-ul-Nisa. (2010). Chocolate: Good for Health or Not.
Pharmacologyonline 2: 815-822.
Szalay, J. (2015). What are Flavonoids? Live Science. Retrieved from
[Link]