Whether it is a foil-wrapped egg discovered at the back of the garden, a family-sized block of Cadbury disappearing suspiciously fast, or a Tim Tam dunked into a cuppa, Australians take the chocolate component of Easter seriously. And as it turns out, our brains are on board.
We spoke with Professor Karen Charlton from University of Newcastle and HMRI’s Nutrition and Metabolic Health research program about the compounds in chocolate that influence how we think and feel, and why not all blocks are created equal.
Chocolate is made from cacao, and cacao is packed with bioactive compounds that can cross the blood-brain barrier and influence how you think and feel.
One of the most notable is theobromine, a mild stimulant related to caffeine that can promote alertness and elevate mood without the sharp spike and crash associated with coffee. Chocolate also contains small amounts of caffeine itself, which reduces feelings of fatigue and improves focus. Handy if you are facing a long drive back from the coast on Easter Monday.
Then there is phenylethylamine, a naturally occurring chemical the brain also produces when we experience excitement or attraction. It encourages the release of endorphins and is thought to contribute to that warm, pleasurable feeling that makes it so hard to stop at just one square.
“What makes cacao interesting from a brain-health perspective is that it contains a unique mix of bioactive compounds that interact with the brain on multiple pathways at once,” Professor Charlton explains.
“Some, like theobromine and caffeine, act as mild stimulants, while others influence blood flow and signalling in the brain. It’s quite unusual for a food to have both vascular and neurochemical effects, even at relatively small doses.”
Eating chocolate is understood to prompt the release of dopamine, the neurotransmitter associated with pleasure, motivation, and reward.
There is good evidence that chocolate activates the brain’s reward system, particularly dopamine pathways, which helps explain why it feels pleasurable,” says Professor Charlton.
“Some of the mood lift is biochemical, and some of it is psychological – the taste, texture and cultural associations all matter too, as do childhood memories. The important point is that the effect is real, but it’s short-lived and not a substitute for broader dietary patterns that support mental health, such as eating plenty of brightly coloured fruit and vegetables.”
“To further the feel-good connection, choose chocolate that has been sustainably sourced, which means that cocoa farmers are fairly remunerated and supply chains have been audited against environmental and social standards. Look out for labels such as Fairtrade and Rainforest Alliance. Each year, the Global Chocolate Scorecard, produced by Be Slavery Free in collaboration with Australian universities, is released each year around Easter and evaluates companies that collectively purchase over 90% of the world’s cocoa.”
The brain benefits most associated with chocolate are thought to come from flavanols, plant-based compounds found in cacao. Dark chocolate tends to be richest in these, and they are generally understood to support healthy blood flow to the brain, which may benefit cognitive function, memory and attention.
Milk chocolate contains significantly fewer flavanols, and white chocolate contains no cacao solids at all. That novelty white-chocolate bilby is delightful, but it doesn’t do your prefrontal cortex any particular favours. If you are reaching for chocolate with brain health in mind, varieties with 70 per cent or higher cacao content are a good starting point.
You do not need to eat an entire Easter egg to give your mood a gentle nudge in the right direction. Even a small amount of good quality dark chocolate may be enough to do the trick.
Of course, the four-day weekend has a way of making portion sizes feel more flexible than usual. Like most good things, the benefits appear most pronounced when chocolate is enjoyed as part of a balanced diet rather than a competitive sport.
“Most of the brain-health research points to flavanols, which are also found in foods like berries, tea and some fruits,” Professor Charlton says. “Dark chocolate can contribute, but it works best as a small part of a flavanol-rich diet rather than a stand-alone solution. In practical terms, that might mean a small square or two of dark chocolate a few times a week, not daily large portions.
They are known to influence blood vessel function, inflammation and cell signalling, which is why they are often linked with cognition and healthy ageing.
“The studies showing benefits reflect regular, modest intakes over time – not Easter-style consumption,” she adds.
For more on chocolate and how to make the most of Easter, check out these pieces from our friends at No Money No Time: Easter bliss: 4 ways to spoil yourself and others and Chocolate: the good, the better and the yum, a podcast conversation with Professor Clare Collins and Ilyse Jones from our Nutrition and Metabolic Health Research Program.
