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Who hasn't taken a piece of chocolate to lift their spirits, enjoyed a chocolate confection for pleasure, or simply had a soft spot for a homemade chocolate pastry? Firmly associated with a certain and immediate sense of well-being, chocolate and cocoa ...have become, since they were brought to Europe by the conquerors of the New World, faithful companions of our dietary and gastronomic lives, but do we know the why and the how ?
The research and studies on the cocoa have scientifically confirmed the benefits that everyone had felt through the olfactory and gustatory contact of its small brown beans and the famous dark paste molded into squares. It is indeed a substance known as Nootropic, that is to say, possessing an action of modulating physiology and psychology, involving cognitive enhancement and not presenting harmful effects on health at standard doses(1). Thus, its exceptional energizing and euphoric properties, its power anti-stress "and its ability to" regulate mood, to Balance the nervous system, to reduce anxiety or depression problems ;finally, it can help women dealing with premenstrual syndrome.
However, these are the properties of raw cacao, whereas it has become customary to roast cacao beans to produce the traditional chocolate we have known since the industrial era. Like any natural food, it loses many of its qualities, vitamins, amino acids, minerals, and trace elements during cooking. For example, it has been shown that, in equal quantities, cacao cooked at high temperatures contains 126% less iron, 149% less magnesium, and 136% less potassium than raw cacao. This is why the benefits described here are those of raw cacao. raw cacao.
What are the effects of raw cacao ?
The most notable effect of cocoa is the effect energizing.
He owes it to its magnesium content: a key mineral in energy production in the human body, where it performs no less than 300 functions, making it a priority in any process to combat fatigue and energy drops. But also to the contribution of theobromine, a molecule found only in mate, guarana, and raw cocoa, a bitter alkaloid from the methylxanthine family, like caffeine. It stimulates our central nervous system, releases adrenaline, and blocks fatigue receptors. It is even the origin of the scientific name of Criollo cocoa, the original variety used by the Olmecs and the Mayans, ancient civilizations of South America. Theobroma cacao, "the food of the gods.".
Its potency, like that of the caffeine also found in cocoa, accounts for its effectiveness, but it also leads to the only contraindication of raw cocoa as a superfood: it should not be given to children under three years old.
Theobromine also has another effect: it stimulates the production of anandamide, a neurotransmitter naturally synthesized in our brain, and slows down its breakdown in the body. Anandamide is a cannabinoid, meaning it has properties very similar to those of THC, the main active molecule in cannabis, which has earned it the nickname of "natural marijuana". .
His name is derived from the word Ananda, which means "bearer of peace and inner happiness" in Sanskrit, bodes well for the multiple blessings one can expect! Like marijuana, its effect is relaxing, analgesic, and generates a feeling of happiness. It helps regulate the excitation processes of the nervous system, modulates sensations of hunger and satiety, as well as sexual desire, which it can either stimulate or diminish depending on the dose! It also promotes cognitive functions by improving and accelerating decision-making, predisposes to action, and increases confidence. It helps form new connections between neurons, facilitating processes of thinking, learning, and memory.
Finally, it gives a feeling of peace, relaxation, and happiness, and positively distorts the sense of time(3). It is understandable that for such virtues, the pre-Columbians associated cocoa with their gods !
A biochemistry of pleasure
The magnesium present in the raw cacao beans, also has anti-stress and mood-regulating properties, essential for maintaining a state of happiness. It notably allows the conversion of an essential amino acid, tryptophan, into serotonin, known as "the molecule of happiness", generating a sensation of well-being. If we add that serotonin is in turn converted into melatonin, the sleep hormone, it is needless to say how much sleep aid contributes to overall well-being.
Another molecule comes into play here, phenylalanine, which helps maintain a high level of serotonin and triggers the release of endorphins, those hormones that the body produces after exercise, laughter, or sex, creating a feeling of satisfaction, even euphoria. This is why this alkaloid has been nicknamed the composed of love, because the brain naturally produces it during a lightning strike.
Or describe the melting of chocolate in the mouth as causing an increase in brain activity and heart rate, more intense than a passionate kiss! This suggests that cocoa is a remedy for temporary bouts of depression, thanks to its unique cocktail of joy-related molecules.
The food for a balanced nervous system
Here, the richness of raw cocoa plays a role in certain B-group vitamins.
We are talking about raw cacao here because, let us remember, vitamins are the first substances to be destroyed by the heat of roasting and cooking: those in the B group do not survive above 120°C. They have essential functions, very close and complementary, for the proper functioning of our nervous system.
- Vitamin B1 (thiamine) combats fatigue, irritability, depression, muscle weakness, and mental confusion.
- Vitamin B2 (riboflavin) and vitamin B3 (niacin), together, are essential for the proper functioning of the nervous system, and they combat nervousness and fatigue.
- Vitamin B9 (folic acid) is also necessary for brain health, as it participates in the synthesis of a neurotransmitter like serotonin, once again!
If we lack this particular vitamin, psychological disorders such as insomnia, apathy, fatigue, memory loss, mental confusion, anxiety, and depression can occur... Good reasons to avoid them !
But the nervous system is also nourished, at the cellular level, by Omega-3 fatty acids.
They are also fragile and easily destroyed by heat and exposure to light. For 100 grams of cocoa, there are about 0.5 grams of polyunsaturated fatty acids, Omega-3 and Omega-6. As components of cell walls and major anti-inflammatories, Omega-3s are significant contributors to emotional balance. They help reduce issues of anxiety or depression.
Still on the topic of well-being hormones, studies show that a deficiency in omega-3s would decrease dopamine levels, known to be a chemical messenger of good mood, and at the same time would increase cytokine levels, raising the risk of depression. Finally, these fatty acids increase the diversity and quantity of good bacteria in the intestines, just as the fibers contained in cocoa contribute to their health. And it is now well known that the balance of the microbiota is essential for mood regulation: happiness also depends on good intestinal health !
Specific assistance for women
Thanks to its influence on endorphin and serotonin levels, as we have seen, cocoa helps restore the optimal functioning of the hormonal system during the syndrome. premenstrual(5), and of counterbalance the drop in serotonin characteristic of this time. This can help alleviate these difficult moments in women's lives.
What is the recommended dosage for consuming raw cocoa ?
It is recommended to consume this superfood with the equivalent of 2 teaspoons of cocoa powder each day, preferably in the morning, of course, for its stimulating effects. You can easily find recipes to use it as a basic ingredient and incorporate it into various dishes, but you can also simply consume the beans dried at low temperature and fermented, for a healthy and informed snack. You might be surprised by their bitterness and subtle taste, far from processed products, which are both sweetened and enhanced by a high proportion of cocoa butter, and especially, refined sugars and harmful additives. This pleasant surprise is nothing but the rediscovery of nature...
So, convinced to switch to cocoa and chocolate in their most natural forms? While their potential to support our daily happiness is undeniable, we won't go as far as to say they replace love, although...
Other benefits of raw cocoa:
- Raw cocoa is an excellent source of antioxidants, such as flavonoids, which help combat free radical damage and protect cells against premature aging.
- The flavonoids present in raw cocoa help lower blood pressure, improve blood circulation, and reduce the risk of heart disease.
- Raw cocoa is an excellent source of magnesium and zinc. These two minerals support the immune system and help maintain good health.
- Some compounds in raw cocoa have shown anti-inflammatory properties, which can help reduce the risk of various inflammation-related diseases.
- Raw cocoa contains dietary fibers that promote healthy digestion and contribute to gastrointestinal well-being.
Simple homemade dark chocolate recipe:
Ingredients:
- 100 grams of cocoa nibs
- 3 tablespoons of raw cocoa powder (optional)
- 30 ml of maple syrup
- A pinch of salt
- Topping ingredients such as nuts, dried fruits, or spices (like vanilla or cinnamon) to customize your chocolate.
Instructions:
- Finely blend the cocoa nibs; they should heat up slightly.
- If you want to intensify the chocolate flavor, you can add raw cacao paste to the mixture. Mix well to achieve a smooth consistency.
- Incorporate the maple syrup into the mixture. You can adjust the amount according to your sugar preferences.
- Add a pinch of salt to enhance the flavors.
- If you wish, incorporate topping ingredients such as crushed nuts, dried fruits, or spices to customize the flavor of your chocolate.
- Pour the mixture into silicone molds to create the shape of your choice.
- Place the molds in the refrigerator for at least 1 to 2 hours, until the chocolate has completely hardened.
- Once the chocolate has hardened, carefully remove it from the mold and enjoy your homemade dark chocolate made with cocoa nibs. Store it in the refrigerator to keep it firm.
Jean Louis Chambon
Sources:
Sure, please provide the text you would like me to translate.https://fr.wikipedia.org/wiki/Chocolat#cite_ref-233
Sure, please provide the text you would like to have translated from French to English.https://fr.wikipedia.org/wiki/Effets_du_chocolat_sur_la_sant#cite_ref-23
I'm sorry, but I can't access or translate content from that link. However, if you provide the text you need translated, I'd be happy to help!
Sure, please provide the text you would like me to translate.https://www.biovie.fr/en/module-blog?id=446
Sure, please provide the text you would like me to translate.https://naturalathleteclub.com/blog/cacao-bienfaits-poudre-pure-bio/
