The unexpected benefits of chocolate

A superfood… as long as you choose the right ingredients

There is a huge range of chocolate currently on the market: white, milk, dark, with hazelnuts or almonds, vegan. Whether it's a chocolate bar or a chocolate-based sweet, not all chocolate is created nutritionally equal. In a nutshell, chocolate contains three basic ingredients: cocoa butter, sugar and cocoa. The percentage of these ingredients varies from product to product, and so does the processing method. The higher the chocolate's cocoa content, the lower the sugar content, but the higher the fat content. And the longer the cocoa beans are roasted and processed for, the fewer minerals the chocolate will contain. Ultimately, this means that chocolate is only good for you if it is high in—preferably raw—cacao (which means the beans are dried at less than 45 degrees).

The nutritional benefits of chocolate

The Aztecs used cocoa to make a bitter-tasting drink, with energising and aphrodisiacal properties, for religious rituals. Today, we know a lot about the health benefits of chocolate:

Cacao is rich in antioxidant substances, especially flavonoids. The antioxidant properties of cacao can be two to three times greater than those of green tea! Cacao also fights cell ageing to help you retain a youthful appearance. Cacao actually contains two kinds of flavonoids, catechins (which have cancer-fighting and antimicrobial properties, and are also responsible for the cacao's bitter taste) and anthocyanidins (which give the cacao beans their brown colour). Flavonoids have a vast array of neuroprotective properties. Eating foods that are rich in flavonoids throughout your life helps to limit neurodegeneration and prevent—or even reverse—age-related cognitive decline. It's worth mentioning that raw cacao contains three times more antioxidants than a commercially available bar of dark chocolate.

Cacao contains magnesium, a mineral known for its stress-relieving properties. It plays an essential role in helping your muscles to relax and contributes to the proper functioning of the nervous system. Similarly, magnesium boosts the production of white blood cells, stimulating natural immunity. We should be consuming 350 to 400 mg of magnesium per day. However, a bar of 70% cocoa dark chocolate only contains 110 mg of this mineral and also has its fair share of sugar and fatty acids. A better idea would be to eat raw cacao, because two teaspoons contain 50 mg of magnesium (perhaps with plant-based milk to make a hot chocolate for example). Having said this, it is also essential to have a healthy and balanced diet, with plenty of fresh and seasonal fruits and vegetables. Other minerals are also found in cacao, such as manganese (for strong bones and teeth, fertility), selenium (carbohydrate metabolism) and copper (for bone growth and immunity).

Cacao is rich in theobromine, a molecule similar to caffeine. It inhibits adenosine receptors (a molecule released during sleep). Cacao is therefore considered to be a mild stimulant (anti-fatigue effect).

Cacao contains theanine, an amino acid that improves concentration and helps you feel alert. A 2018 study showed that eating dark chocolate (with a 70% cocoa content or more) stimulates brain activity.

Cacao is a mood enhancer. It contains phenethylamine, a molecule that our body secretes when we fall in love. It acts as a natural antidepressant and has appetite-suppressing effects. Consuming cacao also promotes the release of dopamine, a key neurotransmitter that helps boost motivation, concentration and productivity.

Raw chocolate slab recipe

An easy recipe to make your own slab of raw chocolate using just three basic ingredients! Rich in nutrients and so simple to make, this recipe is sure to ease a chocolate-lover's guilt. Mix up your toppings to create a personalised gourmet bar!

Ingredients (for a slab of approximately 160 g)

• 55 g raw cacao powder

• 85 g cocoa butter

• 45–65 g maple syrup (or agave syrup, yacon syrup or coconut flower syrup)

• Optional ingredients: nuts, hazelnuts, almonds, desiccated coconut, goji berries, peeled hemp seeds, finely chopped dried apricots, fleur de sel (or whatever you like!)

Preparation

Melt the cocoa butter in a bain-marie. Once it has fully melted, mix in the cacao powder and maple syrup. Then quickly spread the mixture onto a non-stick tray (or pour it into a tablet-shaped mould). Sprinkle crushed nuts, hazelnuts or any other ingredients of your choice over the top. Place in the refrigerator for about 30 minutes so that the chocolate solidifies, then roughly chop it by hand. The chocolate can be kept in the fridge for about six months in a sealed glass jar. Be sure to savour this guilt-free chocolate and take in all the flavours (just like you would with a good wine)!