Many of us have heard that chocolate is very good for the brain. Even a small piece of tile is enough to improve memory and concentration, which means that you can successfully pass an exam or an important report. About which chocolates are most useful for the brain and why, you will learn from this article.

What does chocolate do to us?

To the question of whether chocolate is healthy, you can answer with firm certainty that yes. Dark dark chocolate is considered the most useful, since it contains the largest amount of natural cocoa beans.

It is noteworthy that during the Second World War, it was this confectionery product that was included in the diet of American soldiers. Bars with a similar recipe can be seen today on the shelves of supermarkets - these are the famous Hershey's bars.

To understand how chocolate affects the brain, scientists from around the world have conducted various experiments. As a result of the experiments, some curious facts were clarified.

• Improved cognitive performance
  The ability to learn and good concentration is higher in those people who regularly consume chocolate in moderation. This is due to the flavonoids contained in cocoa beans. Even with chronic lack of sleep and overwork, this product allows you to activate brain activity and show good results in exams. In addition, flavonoids, when regularly taken into the body, can be considered a prophylactic against the development of dementia and other age-related changes in the brain.
• Prevention of premature cell aging
  Chocolate is good for the brain due to its high content of antioxidants, which protect against the effects of free oxygen molecules. The effect of such molecules on the body is very destructive. Just as with age, wrinkles appear in a person, nerve cells become unusable. It is cocoa beans that neutralize the harm of oxygen molecules, prolonging the life of cells.
• Mood boost
  Chocolate bar in a moment of sadness and irritability helps to restore a cheerful outlook on life. This happens due to the release of hormones of happiness - endorphins. The feeling of joy and euphoria quickly replaces sadness, and the person feels happier. Thanks to the complex substance phenylethylamine contained in cocoa beans, sweet teeth even have a feeling of falling in love, since the effect of the substance on the brain while eating dessert is similar to meeting a loved one.
• Memory improvement
  Dark chocolate helps the brain to improve short-term memory and even increases mental capacity in older people. It does this by increasing blood flow to the brain. British scientists have proven that during the first 2-3 hours after eating a confectionery, memory, concentration, reaction speed improve, quick wit increases in sweet tooth. That is why it is recommended to eat some high-quality chocolate before the exam in order to get the brain to work actively.

How to use it

Despite such an impressive effect from the use of this popular confectionery, you should not regard it as a panacea. Mastering new complex activities, reading popular science literature, talking to intellectuals - all this will have a better effect on the state of your brain than daily consumption of chocolate bars while watching a frivolous series.

Also pay attention to the quality and type of product used. It should be good dark chocolate in reasonable doses (several slices). Otherwise, a slight improvement in cognitive abilities will be blocked by the risk of developing diabetes and obesity.

December 28 is National Chocolate Candy Day! The world loves chocolate, but not only because of the taste, but also because of the benefits. You knew here for example, that during World War II, the US government commissioned Milton Hershey to make chocolate bars to feed soldiers? The recipe his company created formed the basis of Hershey's chocolate bars, which are famous today.

To this day, chocolate remains America's favorite sweet, with over 2.8 billion pounds eaten a year. Therefore, today MINI wants to emphasize not only the popularity of this delicacy, but also its beneficial properties for the brain. Monday may be a hard day, but with chocolate it’s easier to survive it :)

"All you need is Love. But a little chocolate wouldn't hurt either.

— Charles M. Schultz

It rarely happens that sweets are healthy, but dark chocolate is a happy exception to the rule. If you want to look at the lists of the most useful foods for the brain, chocolate will be in the first place in all. Let's try to understand why:

1. Dark chocolate makes us happier.

Dark chocolate promotes the release of "happy" substances - endorphins. They affect the brain's opiate receptors, leading to a feeling of euphoria, similar to that experienced by runners during "running euphoria". They also reduce pain and reduce the negative effects of stress.

Chocolate is the main dietary source of tryptophan, an amino acid, a precursor to serotonin, the neurotransmitter of happiness and good mood.

Chocolate is the only known source of anandamide, sometimes referred to as the “bliss molecule.” It is very similar to THC, the main psychoactive substance found in marijuana.

Dark chocolate also contains phenethylamine, a complex substance called the “love substance” because it has the same effect on the brain as falling in love.

1. Dark chocolate improves blood flow to the brain.

The complex compounds in chocolate improve memory, alertness, reaction time, and problem-solving ability by increasing blood flow to the brain. The flavonoids in chocolate have been proven to improve blood flow in both young and old. In one study, a single dose of flavonoid-rich cocoa increased blood flow to the brains of healthy young adults.

A Harvard Medical School study found that two glasses of hot chocolate increased blood flow to the brain for 2-3 hours.

This increase in current improved the short-term memory speed test by 30%.

Increasing blood flow to the brain may help improve short-term memory and prevent mental decline in older people.

1. Dark chocolate protects the brain from the harmful effects of free radicals.

The brain uses a large amount of oxygen, about 20% of the body's total consumption. Therefore, it is very susceptible to the effects of free radicals - free oxygen molecules that act on the cells of the body in much the same way as oxygen on a metal, causing corrosion.

Have you seen how an apple or avocado darkens on a cut? So you've seen how free radicals work. Wrinkles, age spots, sun damage are all visible traces of free radical damage. The same process takes place inside the brain. Antioxidants protect brain cells, neutralizing damage and preventing premature cell aging.

Cocoa powder contains more antioxidants than the rest of the "superfoods" - acai berries, blueberries and pomegranates.

Compared to coffee and tea, the cocoa drink overtook green tea, but remained behind coffee.

1. Dark chocolate improves learning, memory and concentration.

Cocoa flavonoids penetrate and accumulate in the brain regions responsible for learning and memory, especially in the hippocampus.

The flavonoids in chocolate improve performance on a standard cognitive function test.

It also contains caffeine, a known substance that improves memory, mood and concentration.

How much caffeine is in chocolate compared to tea and coffee?

According to Caffeine Informer, Ghirardelli 60% cocoa dark chocolate has about 30mg of caffeine per 28g, while Hershey's cocoa powder has 48mg per 28g.

In green tea 25 mg, and in brewed coffee - 64-272 mg per 28 g.

As you can see, a standard serving of chocolate is relatively low in caffeine. So eating dark chocolate won't excite you or keep you from falling asleep.

1. Dark chocolate helps fight stress.

Magnesium is so good at helping you relax that it's been called the "natural tranquility pill." But we don't have enough of it in our diet.

Chocolate is one of the best sources of magnesium. It is believed that this is why we like it so much.

Getting more magnesium from chocolate improves focus, mood, sleep, and stress tolerance.

Theobromine is a compound found primarily in chocolate. It is similar to caffeine, but paradoxically, it is more relaxing than stimulating.

1. Dark chocolate helps control appetite.

Chocolate is the most favorite sweet. But gorging yourself on cheap, mass-produced chocolate won't cut your sugar cravings. In fact, on the contrary, increase it.

On the other hand, we need a lot less dark chocolate to curb our sweet cravings. Eating dark chocolate reduces cravings for junk food of all kinds - sweet, salty, and fatty. Gradually, it helps you choose healthier foods, reduce your calorie intake, and eventually lose weight.

And all this because of the unique content of photochemicals? Or is there a psychological aspect to our love of chocolate?

Interestingly, the sensory experience of eating chocolate appears to be an important part of its ability to satisfy food cravings. When scientists put all of its beneficial substances into a pill, it did not cause the same effect.

1. Eating dark chocolate protects the brain throughout life.

Many surprising facts have been found out about the benefits of chocolate in the treatment of brain diseases, such as stroke and dementia.

The powerful antioxidants in dark chocolate reduce the risk of dementia. In fact, the more chocolate the elderly ate, the less likely they were to develop insanity.

Chocolate flavanols improved cognitive performance in older people with mild cognitive impairment.

Dark chocolate also reduces impaired insulin susceptibility. Many experts just consider Alzheimer's disease the result of such a violation. Now it is sometimes referred to as type 3 diabetes. When brain cells are resistant to insulin, they do not receive the required amount of glucose and, as a result, they die.

Consuming foods rich in flavonoids (such as cocoa) may limit, prevent, or reverse age-related decline in brain function.

1. Dark chocolate supports gut bacteria that are good for the brain.

One of the most unusual health benefits of dark chocolate is that it increases the beneficial bacteria in the gut. And strangely, it is good for the brain!

Lactobacilli and bifidobacteria are two of the most beneficial gut bacteria and are found in many probiotic-fortified foods. They act as antioxidants, protecting the brain from the harmful effects of free radicals.

Chocolate acts as a probiotic, keeping good bacteria high and bad bacteria low. Too many bad bacteria can lower your levels of important brain chemicals.

1. Dark chocolate makes you smarter.

You have already learned that chocolate improves learning, concentration and memory.

And in one of the studies it was found that the more chocolate consumed in a country, the more Nobel Prize winners in it!

Although it seems like a joke, this study was published in the prestigious New England Journal of Medicine, a serious organization that is not known for pranks.

What to look for when buying chocolate:

Why is dark chocolate better for the brain than milk chocolate?

Compared to dairy, dark contains more beneficial substances, such as flavonoids and antioxidants, and less harmful ones, such as sugar. It is believed that the dairy products in milk chocolate may interfere with the absorption of flavonoids, but studies have not yet come to definitive conclusions.

What percentage?

If you see a number of 70% on a chocolate bar, it means the percentage of all products derived from cocoa beans - cocoa mass, cocoa butter and cocoa powder. Overall, 70% is a good start if you want the real benefits of dark chocolate. If that's too much (too bitter) for you, start with 50% chocolate.

Well, MINI, we ran for chocolates, we need to finish off the last days of the year on a good wave! :) Who is with us?

Why dark chocolate is good for the brain

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A lot of people have mixed feelings about chocolate. On the one hand, this delicacy has certain beneficial properties for the body. But, on the other hand, its use can harm the figure or even health. These effects are more dependent on the amount of product consumed. But not everyone is aware that chocolate is good for the mind. How does this manifest itself and is it possible to substantiate this assertion?

Is it really that useful?

Compelling Evidence

American researchers conducted a study in which 60 elderly people (about 70 years old) took part. Some of them had impaired blood supply to the brain and decreased reaction speed and memory. Participants ate a serving of hot chocolate daily. Other cocoa products were banned.

As a result of the experiment, participants with brain disorders caught up with the rest in terms of memory and reaction. And the performance of the brain increased by 65-70% in comparison with the previous ones.

What is it that has affected the brain? Chocolate contains high amounts of glucose and caffeine, which effectively stimulate the brain. But not only.

Which variety is better

Each type of chocolate has its own merits. But only dark classic chocolate is good for the mind. It contains more than 60% cocoa (80-90% in dark chocolate), rich in vegetable protein and serving as an excellent "diet" for the brain. The essential oils contained in cocoa have tonic properties and relieve fatigue. Dark chocolate is equally effective both in bars and hot.

In milk and white chocolate, this substance is much less, so they are not suitable for brain nutrition. And there is a lot of sugar in them, which is fraught with caries, obesity, and diabetes.

How does it affect

This wonderful dessert improves thinking processes by:

• expansion of cerebral vessels,
• activating the supply of oxygen to the brain,
• nourishing the brain tissue with phosphorus,
• blocking blood clotting in the heart.

Those who doubt whether chocolate is good for the mind should know that it is positively involved in such a process as neurovascular communication. The blood flow in the brain tissues depends on its quality due to activity in some areas.

Neurologists consider the neurovascular connection to be critical in the development of degenerative brain diseases such as Alzheimer's disease. This is explained by the fact that with a weakened neurovascular connection, some areas of the brain do not receive sufficient blood supply.

anti aging agent

• improve blood supply to organs
• normalize the central nervous system,
• equalize blood pressure
• remove antioxidants.

These qualitative changes in the body actively contribute to intellectual activity and the fight against aging. A few pieces of quality chocolate will improve your memory and increase your ability to counteract stress.

After overwork or as a result of lack of sleep, brain activity is weakened or disturbed. In this situation, dark chocolate will come in handy. It helps keep the mind clear and memory sharp.

Chocolate serves as a means of preventing strokes and heart attacks, preventing the development of blood clots. Therefore, it is not bad if you always have a chocolate for the mind with you. But if you have already had a stroke, the use of this product will speed up the recovery of mental activity.

Other useful components

From the point of view of a positive effect on the brain, the valuable ingredients of chocolate are:

• stearic acid cleanses blood vessels,
• phenols strengthen the circulatory system, counteracting the deposition of cholesterol formations on the walls of blood vessels (which serves as a good protection
• from atherosclerosis), magnesium controls cellular metabolism, sharpens memory, increases immunity activity.

If you consume 50 g of bitter dark chocolate every day, then the overall aging of the body as a whole, and the quality of the brain in particular, will decrease. But at the same time, one should not forget about feasible physical exertion. Due to the calorie content of chocolate, weight problems can arise.

Chocolate is a source of flavonols, which are able to support the cognitive functions of the brain. In a recent , published in the journal Frontiers in Nutrition, Italian scientists traced the link between flavonols and brain activity during chocolate consumption. They found that after eating chocolate, the participants in the experiment improved their memory and brain processing of visual information. Women who ate some chocolate after a sleepless night did not lose the ability to remember information and perform tasks accurately, which is usually problematic with lack of sleep.

In older people, brain function improved after long-term regular consumption of small amounts of chocolate (from 5 to 30 days). They have increased the speed of memorizing information, improved attention and processing of verbal information.

Michelle Ferrara

one of the review authors, University of L'Aquila, Italy

The flavonols in cocoa are particularly beneficial for older adults' cognitive function, cardiovascular health, and blood flow to the brain. Regular consumption of cocoa and chocolate can have beneficial effects on cognitive functioning over time. However, there are potential side effects of eating chocolate: this is usually due to its calorie content and some of its inherent chemical compounds - caffeine and theobromine. Sugar and milk in chocolate can also have unpleasant side effects. But eating a small amount of quality dark chocolate will only benefit you.

To keep your baby healthy and smart, feed him wisely! Include in his menu products that will help the brain to work as productively as possible. It is especially necessary to increase its activity after vacations, holidays and at the beginning of the school year, when the body from a comfortable vacation environment falls into a strict training framework. We offer you a list of products for the mind, so necessary for schoolchildren.

Oily fish and caviar

Children need animal protein, but it is better to get it not from meat, but from fatty fish, because such fish (salmon, herring, mackerel, sardines) are rich in Omega 3. This acid is extremely important for improving brain function and strengthening immunity.
Nutritionists believe that the most useful is wholemeal bread sandwich with a little butter and fish caviar.

Oatmeal

Oats are considered one of the most useful cereals: they stimulate blood circulation (including in the brain). Do not forget about B vitamins, which are abundant in oats, as in all cereals. This group of vitamins is needed for both adults and children, because it is considered a source of energy that all body cells need.

Walnuts

These nuts contain omega 3 and omega 6 unsaturated fatty acids. They help keep kids active and provide healthy plant-based protein. Walnuts also contain lecithin, which improves memory. Ideally, a student should be given at least 5 walnut kernels daily.

Blueberry

The composition of blueberries, rich in antioxidants and vitamins, makes them especially useful for improving brain function. This berry helps to think well, to absorb and remember the knowledge gained at any age. By the way, it also helps to strengthen the retina.

cocoa and chocolate

Cocoa beans contain magnesium, a trace element necessary for normal memory function. That's why freshly brewed hot cocoa for breakfast will provide the student with "long" energy for the whole day. Cocoa also helps to dilate blood vessels, improve blood circulation, stimulate brain activity and improve mood. If your child loves, then it will be useful for the student's mind bitter, in which the content of cocoa beans is more than 60%.

Green pea

Lack of thiamine (vitamin B1) is fraught with deterioration in attention, memory and mood. Therefore, be sure to add this product to the child's diet, and it does not matter in what form: fresh, frozen or canned - it retains the properties we need in any version.

Linseed oil

This product is also high in Omega 3, which we talked about above. A schoolchild under 14 years old needs 1 teaspoon of linseed oil per day, and over 14 - 1 tablespoon. It is better to use flaxseed oil in the morning on an empty stomach, but if the child does not take the product in its pure form, add this oil to salads, cereals or other dishes.

Apples

Apples are one of the richest fruits in vitamins and microelements, which help to strengthen the body and improve immunity. Phosphorus contained in apples helps to strengthen the nervous system and stimulates brain activity, and apple juice is an excellent antioxidant.
It is very convenient to give apples to a student with him so that he can have a snack at a break. A child should eat at least 1 apple per day.

Carrot

In addition to a positive effect on vision, carrots are useful in that they facilitate learning by heart, as they actively stimulate the metabolism throughout the body, including the brain.
Therefore, if your child is supposed to memorize (cramming) large amounts of information, invite him to eat grated carrots with vegetable or, better, linseed oil before that.

Kiwi

Just 1 kiwifruit contains the daily value of vitamin C. It is a proven source of antioxidants that protect the brain from free radicals. It is these villains that impair memory and negatively affect the ability to make decisions.

Do not overfeed your child before school. Excessively satisfying food can lead to gastrointestinal problems and a natural decrease in brain activity, which causes drowsiness and indifference to intellectual pursuits.

Protein. A lack of protein in school-age children leads to a slowdown in thought processes, which makes it difficult for a child to absorb a large amount of material. Therefore, be sure to include in the diet of the student chicken breast, eggs, low-fat cottage cheese and legumes.
Carbohydrates. For schoolchildren, carbohydrates in the diet are important, with their shortage, a decrease in the overall tone of the child's body is observed. Just do not assume that in this case there should be a lot of sweets in baby food - “fast” carbohydrates: in addition to the fact that they are not useful in principle, they also provide energy for a short period, quickly absorbed. Add correct, "slow" carbohydrates to your child's daily menu, for example, wholemeal bread, mushrooms, whole wheat pasta.
Vitamins and minerals contained in vegetables, fruits and berries. The substances that are part of these products increase the intellectual abilities of the student. Be sure to include in your child's diet bananas, tomatoes, broccoli, spinach, garlic.