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Theobroma cacao
('Food of the Gods')
The slightly-tricky-to-pronounce cacao bean ("ka-kow"), the seed of the
Theobroma cacao tree, is a powerhouse of nutrition and the raw material for one of
humankinds most revered foods - chocolate. Once considered an unhealthy,
hedonistic indulgence, chocolate and raw cacao/cocoa have now tweaked the interest
of nutritional science as a source of many highly beneficial plant substances.
The cacao tree was first cultivated by the Maya civilisation in 250-900AD
in the Mesoamerican region (now Mexico). The Aztecs used the beans not only to
make a spicy chocolate drink, but also for medicinal purposes, as currency and in offerings
to their god Quetzalcoatl, whom was credited with delivering cacao to earth from heaven.
Raw cacao contains a potent range of vitamins, minerals (particularly magnesium),
plant sterols, enzymes, amino acids and polyphenols. Unfortunately some of these
precious compounds are either destroyed or made less bioavailable by processing.
The alkalinizing process which creates 'dutched' cocoa powder, for instance,
measurably lowers the AOC (Total antioxidant capacity) of the product.
Some of the most beneficial compounds are also bitter to the taste and therefore
removed by chocolate manufacturers, not to mention that most 'shiny packet'
chocolate delivers your cacao with a side of unhealthy additives and fat.
Antioxidant Polyphenols
(Looking for big words? You will find them here)
Cacao beans are one of the richest known sources of easily metabolized
antioxidant polyphenols (plant chemicals). It is the superior antioxidant power of these
compounds that are responsible for many of the publicised benefits of cacao
as well as less famous effects such as regulation of the immune system.
The primary antioxidant polyphenols in cacao are the known as the proanthocyanidins
which are made of short chains of flavonoids such at the catechins.
Catechins, which actually belong to a subclass of flavonoid called the flavanols,
are powerful scavengers of the free-radicals which damage the cells of the body.
A 2003 Italian study found that consumption of high-cacao chocolate
measurably increased both the antioxidant activity and epicatechin levels in the blood.
Interestingly these positive findings were dramatically curtailed if any milk product
was consumed with the cacao solids, suggesting that absorption of antioxidants from
cacao is somehow inhibited by milk.
Epicatechin, also found in lesser concentration in tea and wine, has a powerful
beneficial effect on the health of the cardiovascular system,
possibly through its antioxidant or antithombotic effects, and has an inhibitory effect
on the destructive processes of atherosclerosis. It also elevates levels of nitric oxide
in the blood which relaxes the blood vessels, lowering blood pressure and improving
blood flow. As if that wasn't enough do-gooding, it also has a role in lowering
high cholesterol levels. Epicatechin is proposed by Harvard researcher Norman
Hollenberg as having an impressive protective effect against some the most lethal
diseases of modern life. In his study of the Kuna people, whom drink up to 40 cups
of cocoa per week, Dr Hollenberg noted less than 10% incidence of the 'big four' -
stroke, heart disease, cancer and diabetes. He put this effect down to the epicatechin
content of cacao and considered the finding so significant that he proposed epicatechin
should be classified as an essential vitamin.
As well as making you healthy, cacao may also make you gorgeous!
The flavonoids in cacao, particularly catechin and epicatechin have a photoprotective effect on the
skin due to their ability to absorb ultraviolet light. Long term ingestion of high
flavanol cacao (>12 weeks) increases dermal blood circulation and positively affects
cosmetic factors such as the smoothness and hydration (glowiness) of the skin.
Happy Chemicals
Chocolate is a food associated with elevated feelings like love, bliss and even,
as chocolate advertisements like to remind us, heavenly nirvana. This connection is
no accident. Cacao consumption increases the levels of neurotransmitters like anandamide,
phenylethylamine (PEA) and serotonin which affect the brain, creating feelings of alertness,
wellbeing, energy and increasing the ability to focus. The effects of these neurotransmitters
have been proposed as a reason why cacao also seems to help alleviate some of the
debilitating symptoms of chronic fatigue syndrome.
Monoamine oxidize (MAO) inhibitors in cacao can ease 'the blues' and allow some
of the previously mentioned neurotransmitters to circulate in the brain for longer.
Cacao also contains a small amount of caffeine and theobromine which is also a stimulant
and possibly an aphrodisiac.
How to use cacao beans
Now that you are informed about what raw cacao consumption may do to your body and brain, you may be keen to get your hands on some.
Once you do, it's best to know what to expect. When I first discovered cacao beans, the unfamiliar taste of them surprised my tongue as they are quite bitter.
With experimentation I found that grabbing five or six and eating them along with
something sweet, like a dried fig, brought out the chocolatey-ness and also gave me a
welcome mental boost. After a week or so, my tastebuds adapted and now I really like
the natural taste of them. I found them perfect for a brain-stimulating exam snack,
although I removed the crunchy outer part (very easily done) to minimize any distracting
crunchy chewing. They are also perfect to take as a pre-exercise crank-up or as part of a
scroggin mix when hiking. My favourite use of them is to add life to my morning smoothie.
I just throw in a handful with other random healthy ingredients. My favourite is simply
frozen banana, almond milk, WPC and cacoa beans. Mmmm.
Enjoy!
References:
Sathyapalan. T, Campion. P, Beckett. S, Rigby. AS, Atkin. SL (2006) High cocoa polyphenol rich chocolate improves the symptoms of chronic fatigue. Endocrine Abstracts (2006) 12 P68
Ulrike. H, Neukam. K, Tronnier. H, Sies. H, Stahl. W. (2006) Long-Term Ingestion of High Flavanol Cocoa Provides Photoprotection against UV-Induced Erythema and Improves Skin Condition in Women. American Society of Nutrition, J. Nutr. 136:1565-1569, June 2006.
Wnad. J, Schramm. D, Holt. R, Ensunsa. J, Fraga. C, Schmitz. H, Keen. C (2000) A Dose-Response Effect from Chocolate Consumption on Plasma Epicatechin and Oxidative Damage
J Nutr. 2000 Aug;130(8S Suppl):2115S-9S.
Vinson. J, Proch. J, Bose. P, Muchler, Taffera. P, Shuta. D, Samman. N, Agbor. G. (2006) Chocolate is a Powerful ex Vivo and in Vivo Antioxidant, an Antiatherosclerotic Agent in an Animal Model, and a Significant Contributor to Antioxidants in the European and American Diets J. Agric. Food Chem., 2006 54(21), 8071-8076
Information also sourced from:
Science Daily
Epicatechin.org
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