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Here’s what you need to know about the link between diet and mental health and why cacao is food for the brain.
Hardly anyone doubts that diet has a direct impact on our physical health. And it turns out that what you eat and how your brain functions are closely connected, too. The burgeoning field of nutritional psychiatry is revealing that the foods you choose to consume matter greatly to various aspects of your mental health. For instance, a recent study published in the journal Neurology found that consuming more ultra-processed foods was associated with higher odds of experiencing stroke and cognitive decline among adult subjects, while the consumption of a diet comprised mostly of minimally processed or unprocessed foods was linked to lower stroke and cognitive decline risk. Being in a "nutrient deprived" state where someone is coming up short in a variety of nutrients has been shown to increase depression scores. Yes, the foods you choose to consume and not consume impacts how your brain functions! Like any other body part, our brains are built out of the food we eat.
The Brain-Benefiting Powers of Cacao
As scientists dig further into the role that diet plays on brain health, they are uncovering numerous foods that can have a positive impact on its functioning. One of these brain-protecting foods turns out to be cacao. Research published in the journal Depression & Anxiety linked eating dark chocolate with a high cacao content to a lower risk of depressive symptoms, compared with consuming varieties of chocolate that contain little cacao. This is supported by other research suggesting eating more cacao can improve our mood. More research is needed, but the early results suggest regular consumption of cacao may also result in a certain degree of cognitive enhancement.
How Cacao Benefits Your Brain
Cacao is rich in flavonoid antioxidants that may help improve brain functioning via their antioxidant prowess. Scientists suggest that these types of bioactive compounds in cacao can help us stave off cognitive decline as we age. The compounds in cacao may also act as prebiotics to influence the bacterial makeup of our microbiome which can have upstream effects on brain functioning. There is even some evidence that the flavonoids in cacao can improve blood flow to the brain which helps it perform optimally.
Cacao also contains compounds like theobromine and anandamide, often referred to as the “bliss molecule,” which can work in the brain to promote feelings of happiness and relaxation.
It’s worth noting that cacao is a rich source of the mineral magnesium. One 2023 study in the European Journal of Nutrition shows a 41 percent increase in magnesium intake could lead to less age-related brain shrinkage, which is associated with better cognitive function and lower risk or delayed onset of dementia in later life. The anti-inflammatory effect of magnesium might be responsible for its brain-boosting prowess.
Choosing High-Cacao Products for Peak Brain Benefits
For a better chance of keeping your brain in tip-top shape, you want to focus your efforts on using products with a higher cacao content which will deliver a bigger dose of brain-benefiting compounds including flavanol antioxidants. This would include Navitas Organics Cacao Powder, Cacao Nibs and Cacao Wafers. These are all high-quality cacao-based products that can give you a big dose of brain-assisting compounds. Ideally, you want to include some cacao in your diet regularly to have the most benefit. That can be as easy as blending cacao powder into smoothies, sprinkling cacao nibs on your yogurt and using cacao wafers in place of conventional chocolate chips in your cookie recipe. All delicious ways to keep your brain sharp.
Hidden Greens Chocolate Pudding
½ cup milk of choice
1 cup plain Greek yogurt
1 cup fresh or frozen blueberries
2 cups baby spinach
2 Tbsp. Navitas Organics Cacao Powder
2 tsp. maple syrup or honey (optional)
1 tsp. vanilla extract
½ tsp. cinnamon
6 Tbsp. Navitas Organics Chia Seeds
DIRECTIONS
- Place milk, yogurt, blueberries, spinach, maple syrup or honey, vanilla, cinnamon, and a pinch of salt in a blender and blend until smooth.
- Divide mixture between two wide-mouth jars, add chia seeds and stir to combine. Seal shut again and chill for at least 2 hours.
- Top with desired toppings such as cacao nibs and fresh strawberries, and enjoy.
