Cocoa, an ingredient used for nearly 4000 years in Latin America, arrived in Spain around 1528. Since then, it has clearly become a staple in cooking, and for good reason. Cocoa itself offers wonderful benefits (besides the simple joy of tasting it). As for chocolate, unfortunately, it is often mixed with multiple ingredients that alone spoil the benefits this delicious food provides. It is often better to focus on quality rather than quantity.
Here are the health benefits of cocoa
Cocoa contains many biologically active compounds. Indeed, it is rich in polyphenols, phytochemical compounds including flavonoids that have anti-inflammatory and antioxidant properties. Thanks to these properties, cocoa has been the subject of several studies aimed at determining whether it could have beneficial effects on health. Here are the findings from three literature reviews that studied the effects of cocoa on different aspects of health: inflammation, cognitive performance, and the gut microbiota.
Inflammation
A first literature review, conducted by De Feo et al., analyzed several studies to determine the state of science regarding the anti-inflammatory effect of flavonoids present in cocoa. Among the studies analyzed, one conducted on rats observed that the inclusion of cocoa as a dietary supplement increases circulating levels of various peptides with anti-inflammatory properties. The authors also observed that it prevents inflammation by inhibiting the expression of certain inflammatory proteins. However, there are still no clinical trials supporting these results in humans. Therefore, further studies are needed to determine efficacy in humans.
Cognitive performance
A second literature review, written by Martin et al., focused on the short-term and long-term effects of cocoa flavanols, a subclass of flavonoids, on cognitive functions and brain health in young adults (average age around 25 years). On one hand, the results of the analyzed studies show that short-term consumption of cocoa (< 4 hours) appears to increase cerebral blood flow. On the other hand, the results observe that long-term consumption of cocoa (at least 5 days) seems to lead to better cognitive performance. Moreover, most of the results from the analyzed studies show a positive effect of the flavanols present in cocoa on the cognitive functions of young adults. According to the authors of the review, this suggests that consuming cocoa powder or products rich in cocoa flavanols could be a way to prevent cognitive decline and neurodegenerative diseases. However, it remains that the available data on the subject are limited and that more studies are needed to strengthen these observations.
The gut microbiota
In the third literature review, Sorrenti et al. have studied the interactions between cocoa polyphenols and the gut microbiota. In this review, the authors explain that cocoa polyphenols are poorly absorbed by the intestine in their original form. They must be broken down into their bioactive compounds to exert their activities in the body. This breakdown occurs in the intestine. Indeed, once in the intestine, the bacteria of the gut microbiota degrade cocoa polyphenols into their bioactive compounds. The results of the analyzed studies show that cocoa polyphenols and their bioactive compounds influence the composition of the microbiota. They promote the growth of beneficial intestinal bacteria and reduce the number of pathogenic bacteria. However, further studies are required to better define the mechanism of action governing the interactions between cocoa polyphenols and the gut microbiota, and to establish their effects on human health.
Scientific literature seems to observe that certain components of cocoa could have beneficial effects on health. However, as mentioned by the three literature reviews, further studies are still needed to strengthen these observations. Indeed, subsequent studies are required to more precisely identify the bioactive compounds present in cocoa, analyze their mechanism of action, and establish their efficacy in humans through clinical trials.
References
- De Feo, M., Paladini, A., Ferri, C., Carducci, A., Del Pinto, R., Varrassi, G., & Grassi, D. (2020). Anti-Inflammatory and Anti-Nociceptive Effects of Cocoa: A Review on Future Perspectives in Treatment of Pain. Pain and therapy, 9(1), 231–240. https://doi.org/10.1007/s40122-020-00165-5
- Martín, M. A., Goya, L., & de Pascual-Teresa, S. (2020). Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults. Nutrients, 12(12), 3691. https://doi.org/10.3390/nu12123691
- Sorrenti, V., Ali, S., Mancin, L., Davinelli, S., Paoli, A., & Scapagnini, G. (2020). Cocoa Polyphenols and Gut Microbiota Interplay: Bioavailability, Prebiotic Effect, and Impact on Human Health. Nutrients, 12(7), 1908. https://doi.org/10.3390/nu12071908
Article written by:
Marie-Noël Marsan, Nutritionist