By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

We all get down occasionally, and that’s ok. This is a normal part of life’s ups and downs. Kids grow up and move out, a parent dies, a relationship ends, the seasons change, disappointments in career, etc. Luckily, these things can and should be transitory, and we can help this by being good to ourselves: exercising, getting out in the sunshine, spending time with friends—especially those who make us laugh, getting good rest and eating healthier.

But sometimes depression and/or anxiety can have you in its grips and it just won’t go away. When depression and anxiety start to interfere with your home life, your career, your ‘get up and go’, your sleep or just robs you of your joy, it’s time to take some steps to FIX it.

That doesn’t necessarily mean running to your doctor and asking for a prescription for depression and anxiety. Many conventional medical doctors are more than happy to oblige. However, prescription medication for anxiety and depression are not without side effects—weight gain, loss of emotional highs and lows, loss of libido, etc. And on top of that, prescription meds are not a cure; you will most likely be on them the rest of your life.

Fortunately, there are many things you can do to reduce feelings of anxiety and depression, naturally, and often, when you go right to the physical source of the problem, you can ‘fix’ it. Once and for all.

Depression and anxiety are often internal signs that something is not functioning properly. It could be high levels of inflammation, low levels of vital nutrients, chemical ingredients in food that mess with your neurobiology, a gut that is way off balance and in need of healthy bacteria, chronic disease, out of balance blood sugar, high stress, not enough sleep, and more.

The roots of clinical depression start with a complex mixture of physiological, environmental, and emotional elements. Much of our mood depends on neurotransmitters that are the chemicals of the brain. The most important ones that deal with mood are serotonin, dopamine, and epinephrine. And it may come as a surprise to many people, but diet and nutrition play a huge role in our moods and behaviors.

When looking at both anxiety and depression, inflammation is one of the key factors. Much research has shown that people with depression and anxiety show elevated levels of inflammatory markers.

Other diet and nutritional factors for depression are linked to low omega 3 levels, high omega 6 levels, leaky gut, gut dysbiosis, B vitamin deficiency, and zinc and magnesium deficiencies. There is also a very strong link between depression, anxiety and blood sugar and insulin levels.

For many reasons including brain health, I advocate for an anti-inflammatory diet and lifestyle. Avoid gluten and dairy as these can often create inflammation in the gut, even if you are not sensitive to gluten or dairy. An elimination diet may be the best place to start—to find hidden sources of foods that may be contributing to inflammatory/sensitivity reactions.

Many people with anxiety/depression are often addicted to a high-carb diet, and it’s possible that this high carb diet which can temporarily raise serotonin levels (a feel-good, calming neurotransmitter) can also contribute to increased inflammation and blood sugar levels. And then there is a crash in serotonin as blood sugar crashes, and the cycle repeats.

Lifestyle Changes that Help Manage Depression and Anxiety

There are ways to get out of this cycle once and for all. Here are a few of my tried and true (and scientifically researched) suggestions.

1. Sleep–Get good sleep as much as you can. That doesn’t mean if you feel down to get in bed at 6pm, but get a good night’s sleep on a regular basis, and go to bed at the same time each night. Sleep is immensely helpful for managing emotions and stress, and helps your brain create the necessary neurotransmitters it needs for feeling good. I’m sure you all have had experiences where you get a good night’s sleep and your whole attitude feels changed for the better.
2. Exercise–Exercise can have a drastically positive effect on mood, all by itself. And if you can exercise outdoors, especially in the sunshine, it’s an even bigger effect. Exercise raises endorphins, lowers inflammation, helps you feel more energetic and helps your body process and remove inflammatory toxins. In addition, being outdoors and filling your lungs with fresh air always makes you feel better, so even if you only have 15-20 minutes to do a brisk walk around the block—rain, snow, or sun—get out and do it and you definitely feel better.
3. Cold plunge therapy—Cold water has long-standing benefits that ameliorate depression and anxiety for many people. In fact, the Scandinavians have been using this treatment for many, many years. And even Van Gogh was treated with cold water therapy for his depression. Cold therapy is a very effective non-invasive treatment for anxiety and depression because it changes the brain chemicals. The cold temperatures cause a change in the way the body’s nervous system communicates with the brain. Cold water causes an immediate release of adrenalin, that in turn increases the amounts of dopamine and serotonin. And it’s not just a temporary spike, cold therapy increases your baseline levels of these neurotransmitters. Cold water therapy also helps you burn fat, increase focus and alertness, and stimulates the immune system.
4. Social Contact—Getting out and being social may be the last thing on your mind when you are anxious or depressed, but it’s one of the best ways to get out of a funk. Getting out with friends or family, smiling, talking, hugging, and interacting can go a long way towards helping you feel much better. Many studies suggest that increasing social interaction can help lower rates of loneliness and depression. Social connection helps us feel supported, connected, and liked. Even if you don’t have any friends or family, go to your local grocery store, or your favorite coffee shop and engage in a friendly conversation with the people who work there.

Diet and Nutrition for Mental Health

Many people are surprised to learn that diet and nutrition can have a drastic effect on mood—especially anxiety and depression. Because of the strong connection between inflammation and mood, however, it should be the number one thing that is addressed. It’s no surprise that nutrition is involved with the way our body produces brain chemicals, just as it does with the functioning of every other organ. A diet that is healthy for the brain is also healthy for the body and vice versa.

A diet that supports brain health should do these key things:

1. Reduce inflammation and lower blood sugar
2. Contain essential nutrients that protect and maintain brain and nerve function
3. Contain high levels of antioxidants, as in organic vegetables
4. Maintain a healthy gut

One of the first things I’d advise people to do is to avoid all sugars, limit carbohydrates—except for vegetable sources and cut out (all) grains. Not only does this help to lower blood sugar and insulin, but it also reduces inflammation. Sugar and inflammation go hand in hand.

The second thing I’d recommend is to eliminate all processed foods—especially foods that contain chemical ingredients, artificial colors or flavors and preservatives. It’s also best to avoid conventional fruit and vegetables as these foods are highly sprayed with chemical compounds that not only interfere with neurotransmitters in the brain, but also kill off beneficial bacteria in the gut. Research shows a strong link between pesticides and depression.

Recommendation number three is to totally eliminate all vegetable oils, except for extra virgin olive oil and avocado oil. All vegetable seed oils such as soybean, sunflower, safflower, canola, corn, and cottonseed oils cause widespread inflammation in the body, and can block helpful anti-inflammatory omega 3’s. These vegetable oils are known to cause and increased risk for mood disorders. Best types of oil to use instead of vegetable oils include butter, ghee, coconut oil, extra virgin olive oil, avocado oil, or lard.

Eat meat. Unfortunately, vegans and vegetarians report higher incidences of anxiety and depression. Meat—especially grass fed, naturally raised meat and wild-caught fish contain higher amounts of omega 3’s and lower amounts of omega 6’s. Meat also contains necessary vitamins and nutrients essential for brain health, such as vitamin B12, heme iron, zinc, and vitamin D3. All of these nutrients—if deficient–have been shown to be tied to either depression or anxiety or both. And sorry, vegans and vegetarians, but a good portion of these vitamins and minerals are available in meat but not readily available in plant foods.

Supplements that Help Anxiety and Depression

While anxiety and depression are two separate emotional states, there are many overlapping similarities. Nutrients that help anxiety most often help depression and vice versa. Here are a few supplements I’d suggest:

• A quality multi-vitamin/mineral supplement will fill in dietary gaps, and boost intake levels of key nutrients important for mental health and neurotransmitter balance. Optimal brain s supported by a whole network of nutrients, including amino acids, vitamins, and trace minerals. Be sure to choose a high-quality supplement with proven ingredients and nutrients.
• B Complex vitamins are essential for nerve and brain health, as well as energy, focus and feelings of calm. B vitamins are known to help lessen feelings of anxiety and depression. At least half or more of the population has a genetic variant that will not allow them to assimilate folic acid, the synthetic version of folate and B12. To cover this, be sure to find B vitamins that contain methyl folate and methyl cobalamin. These forms of B vitamins are easily absorbable and usable.
• Vitamin C is a particularly useful antioxidant which not only manages harmful free radicals, but it also is effective at lowering inflammation. Studies have shown that those with low levels of vitamin C feel fatigued, depressed, and often have cognitive impairment. In addition, vitamin C is great for helping the body fight infection and for keeping the immune system strong. Vitamin C is also useful as a synergistic element to build collagen.
• Vitamin D3-As mentioned above, some studies have shown vitamin D3 to be effective in fighting anxiety, and possibly depression as well. Vitamin D is essential for bone health, cardiovascular health, immune health and many other bodily functions. And many people just cannot get out in the sun to get vitamin D, especially in the winter.
• Magnesium has been shown to not only be an essential mineral in the body but it is also quite effective for both anxiety and depression. Magnesium blocks the activity stress neurotransmitters and while binding to more calming receptors, resulting in a peaceful, calm state. It also slows the release of stress hormones like cortisol, helping you become more relaxed. Magnesium is also very effective for deeper, more restful sleep. Best types of magnesium include magnesium l-threonate, glycinate, malate, taurate, asporotate. Of these, my favorite is magnesium glycinate or malate. Least absorbable types to avoid are magnesium citrate and oxide.
• Zinc plays an essential role in many of our body functions, including immune system, and it also affects our brain processes, according to this 2017 study. The study also links zinc and specific hormones or neurotransmitters — especially our “feel good” hormones, serotonin, and dopamine. This study from 2021 shows zinc helps elevate levels of a brain-derived neurotrophic factor (BDNF) in the areas that control emotions. When zinc is in low supply, BDNF levels drop, and so does our mood. A 2017 review of several studies found a link between lower levels of zinc and depression. It also found that adding zinc supplementation in combination with other treatments may help improve symptoms of depression.
• Inositol or Myo-inositol is a form of B vitamin and is very effective for relieving symptoms of anxiety, panic disorder and OCD. Inositol affects the neurotransmitters, the which work to govern mood. Serotonin is a key neurotransmitter that is affected by inositol. Higher levels of serotonin promote relaxation and calm. Several studies have shown that inositol is helpful in reducing anxiety and panic attacks. Other research shows inositol taken daily will reduce symptoms of depression as well as anxiety. In addition, inositol is helpful for managing blood sugar and insulin sensitivity, increasing fertility, and managing PCOS.
• SAM-e is one of my favorite supplements that is helpful for relieving anxiety and depression. SAM-e is a natural substance made in the body, and for some who have a specific genetic variant in the MTHFR gene (about 50% of the population), SAM-e is highly effective, especially considering some people do not synthesize this substance as well as others. SAM-e is also used for improved liver function, aches, and pains, and improving mental function and alertness.
• GABA is a neurotransmitter that can also be taken as a supplement. Gamma-aminobutyric acid or GABA blocks specific signals in the central nervous system, slowing down the brain and racing thoughts. This can create a protective and calming effect on the brain and body. In 2020, some scientists found GABA to be a bioactive substance that has benefits of being an antidepressant, a calming agent, anti-hypertensive, anti-diabetic, anti-cancer and an immune system enhancer. Certain hormones in the body also increase GABA, including progesterone.
• Ashwaganda is an herb with a long history of its health benefits. Ashwaganda has been used for for thousands of years to reduce stress, increase energy, improve mood and concentration. Ashwagandha is well-known for its ability relieve anxiety and stress. Ashwaganda is classified as an adaptogen, which is a substance that helps the body cope with stress. Ashwaganda also lowers the stress hormone, cortisol. Other evidence points to the fact that ashwaganda may help with depression and other mental health disorders, as well. In addition, ashwaganda helps increase athletic performance, boost fertility and testosterone in men, reduce blood sugar and reduce inflammation.
• Progesterone is considered a master hormone in both men and women. Progesterone is the basis for other hormones such as testosterone and estrogen. In women, progesterone declines rapidly after the age of 40 and is at near zero around the time of menopause. Women in perimenopause and menopause often report increased feelings of anxiety, depression, panic attacks, heightened stress, and insomnia. Because progesterone has a strong calming effect on the brain and body, it can alleviate depression and anxiety. Progesterone levels also interact with GABA, the calming neurotransmitter. More progesterone equals higher levels of GABA and GABA receptors, and calmer feelings. Progesterone can be acquired as an over-the-counter natural cream which works well at bedtime to promote sleep and a calm state.

Additionally, be sure to talk to your doctor to get necessary lab work done. Often depression and anxiety can be linked to hormone health and some other health disorders. It’s best to get a basic CBC, lipid panel and metabolic panel. Be sure to also check thyroid function—not just TSH, but T3 and T4 as well. Also check levels of estrogen, progesterone, and testosterone for women; and for men, check testosterone, estrogen and DHT. Low hormonal levels will most definitely coincide with some level of anxiety, depression, insomnia, and low energy.

And if you find that your anxiety and depression persist despite taking these steps, seek a qualified professional therapist, psychologist or psychiatrist who can help.

I write regularly about health issues and the natural ways to treat them. What is good for the body is good for the brain, and following healthy lifestyle habits, eating a healthy, low carb, and taking high grade supplements when needed goes a long way to helping your mental state. The above steps can really help you zero on things that may be contributing to feelings of anxiety and depression, and while it’s not necessary to try everything, you may find certain remedies work better than others. I urge you to give this a try and see how you feel. I can almost guarantee you will feel better.

References
https://www.healthline.com/nutrition/ashwagandha#9.-Relatively-safe-and-widely-available
https://www.medicalnewstoday.com/articles/326847#food-sources
https://www.healthline.com/nutrition/inositol-benefits#TOC_TITLE_HDR_6
https://psychcentral.com/health/zinc-anxiety#other-benefits
https://chandramd.com/magnesium-supplements-anxiety/#forms
https://catyleeee.medium.com/industrial-seed-oils-make-you-anxious-depressed-and-feisty-7af1476944e3
https://www.amenclinics.com/blog/9-worst-foods-for-depression/
https://www.marksdailyapple.com/diet-for-depression/

The post Natural Alternative Methods to Help Depression and Anxiety appeared first on thenutritionwatchdog.com.

Cacao trees are native to the Amazon area. It was used and consumed by the pre-Columbian societies, including the Mayans as far back as 5,000 years ago. The ancient Mayans worshiped the cacao tree and the fruit of the cacao tree–cacao beans. It was even named, “Food of the Gods”. The Aztecs also consumed copious amounts of cacao. Montezuma emperor of the Aztecs is said to have consumed up to 60 portions a day. By the 18th century, cacao, and processed cocoa had become wildly popular all over Europe and North America, and today, most of the world enjoys cacao, cocoa or chocolate in some form or another.

Raw cacao contains some amazing health benefits for your entire body. If you’ve ever wondered if it’s okay to indulge in cacao or chocolate, read the REAL truth below.

What is the difference between cacao and cocoa—or chocolate? “Cacao” is not just a fancy way to say cocoa. Even though cocoa and cacao begin as the same substance—the seed pods from the Theobroma Cacao tree, the processing changes everything!

Once the pods are picked, the cacao beans are separated out and dried. After that, the processing makes all the difference in whether it stays as ‘cacao’ or becomes ‘cocoa’. Cocoa is heated with high heat and processed for a smoother, sweeter taste, but the heat processing kills much of its amazing nutrients and powerful antioxidants.

We hear about health benefits of chocolate all the time, but the bottom line is that most of these health benefits relate to ‘cacao’ and not nearly as much to ‘cocoa’. Most of the scientific studies done on the health benefits have been with cacao, not processed cocoa. Buying a chocolate bar at the store will not give you the same fantastic health benefits of cacao.

100 grams of raw cacao powder contains an ORAC (oxygen radical absorbance capacity) of 95,500–which is its antioxidant value. Once it’s processed into cacao nibs, the ORAC value drops to 62,100, and it drops down to 26,000 for processed cocoa. As you can see, cacao has almost four times the antioxidant power as processed cocoa.

This means raw or minimally-processed cacao is a superfood. In addition to its massive supply of antioxidants, and over 300 powerful and unique phytochemicals, it also is rich in nutrients including magnesium, iron, potassium, calcium, zinc, copper, and manganese. And add to that protein, carotene, thiamine, riboflavin, sulfur, flavonoids, antioxidants, and essential fatty acids. The perfect balance of all these elements together work synergistically to create amazing healthy benefits throughout the body! Cacao benefits your mind, your body and your health.

Cacao Fights Depression and Brings on Bliss

Cacao is a great source of four scientifically-proven natural happiness chemicals including serotonin, tryptophan, tyrosine and phenylethylamine. These neurotransmitters and brain nutrients are associated with feelings of calmness, happiness, and well being.

Cacao also contains an ingredient called ‘anandamide’, which is a molecule that actually creates a feeling of euphoria and bliss. Cacao nibs or raw cacao contain the highest levels of anandamide. Anandamide actually helps to increase neurogenesis, which is the formation of new nerve or brain cells. This also helps to create both an anti-anxiety and antidepressant effect.

Anandamide actually binds with the cannabinoid receptors in the brain, similar to marijuana, which brings about a state of blissful happiness and relaxation. But—in addition to the anandamide, cacao contains ingredients that help to inhibit the breakdown of the anandamide in the body, helping to increase its uptake and prolonging that feeling of bliss.

Cacao also boosts the body’s natural production of serotonin, that neurotransmitter that creates a calm and happy feeling. Most prescription antidepressants contain ingredients maintain and prolong the body’s serotonin, but of course, cacao is a much safer natural antidepressant.

Cacao Helps Put You in the ‘Mood’ and Improve Sex Life

The brain’s primary love chemical is a neurotransmitter chemical called ‘phenylethylamine’, or PEA for short. We get a rush of this compound when we’re attracted to someone, along with endorphins and opium-like neurochemicals that hit our pleasure centers. PEA helps to create the neurotransmitter, dopamine, that contributes to that pleasurable, on-top-of-the-world feeling that attraction brings.

Cacao contains PEA in slightly less intense doses but is it any wonder cacao and chocolate have been associated with love, lovers, and Valentine’s Day? In addition, PEA helps improve libido, which is another reason chocolate is popular on Valentine ’s Day!

Brain scans in a British study showed that eating dark chocolate creates a more intense and longer brain buzz than a passionate kiss does. Researchers monitored the brains and heart rates of couples while they kissed passionately or ate chocolate. The brains of both men and women showed greater stimulation while the chocolate melted on their tongues than when their tongues were tied in a passionate kiss. Keep in mind, though, PEA is heat-sensitive and only present in un-roasted, unprocessed raw cacao.

Because cacao also contains high levels of magnesium, it acts as a relaxant for blood vessels, opening them up and increasing blood flow. Increased blood flow works on the sexual organs as well, increasing blood supply for men and women where it counts, which aids in sexual arousal and stimulation as well. It also combats erectile dysfunction, helping men perform better and longer.

Prevents Heart Attack and Strokes

Flavanols are the powerful anti-inflammatory antioxidant compounds found in cacao. These antioxidants help to reduce the sticky platelets that form in the blood, one of the key factors in the blood clots that cause heart attacks and strokes. Cacao has been shown to prevent blood clots better than aspirin.

Cacao’s generous amounts of magnesium and other antioxidants help to lower blood pressure, one of the risk factors in heart disease. Cacao helps to produce nitric oxide in the body, which relaxes and dilates blood vessels and improves blood flow, helping to prevent heart attacks and strokes. What’s even better, cacao helps to reduce the harmful LDL cholesterol that is a risk factor in heart disease.

A scientific review of nine different studies involving 158,000 people found a strong correlation with higher chocolate consumption and a lowered risk of heart disease, strokes, and death. Definitely strong reasons to turn to chocolate, especially raw cacao, for heart health and a longer life.

Besides a lowered risk of heart attacks, cacao is also valuable in helping to prevent heart failure issues. A couple of Swedish studies showed a daily dose of about 1 ounce of chocolate helped lower the rate of heart failure.

Slows Down Aging

Blueberries have some of the highest levels of antioxidants, but raw cacao has over 40 times the antioxidants of blueberries! Its super high ORAC (antioxidant rating) score shows cacao’s ability to conquer free radicals that cause cell damage and death—which also leads to diseases such as cancer and Alzheimer’s.

These potent polyphenol antioxidants in cacao belong to the same group of antioxidants as green tea and red wine, known for their anti-aging benefits. These anthocyanins (similar to what is in grapes), and catechins (similar to what is in green tea) protect our cells from premature oxidation and help us stay looking and feeling younger, longer. Not only does the consumption of raw cacao improve the quality of your skin, but it can also prevent premature aging elsewhere in your body as well.

Improves Asthma

Asthma is a serious chronic inflammatory respiratory disease that causes the bronchial tubes to go into spasms and constrict, restricting air flow to the lungs. Cacao contains the substances theobromine and theophylline which are highly beneficial to those with asthma.

These two compounds together work to relax the bronchial spasms, open up the airways, and help stop coughing. Theophylline also contains anti-inflammatory compounds, which also soothes asthma attacks.

Polyphenols Improve Brain Function

Several studies have found that polyphenols, such as those in cocoa, may reduce your risk of neurodegenerative diseases by improving brain function and blood flow. These natural chemicals can actually cross over into the brain, improving brain function.

Flavanols from cacao are absorbed into the bloodstream and accumulate in the brain’s hippocampus, a region responsible for memory and learning. These flavanols then begin to form new brain cells, while improving their function and also protecting them from dangerous free radicals.

Flavanols from cacao also increase production of nitric oxide, which opens up blood vessels in the brain, improving the blood supply to your brain. This creates better brain function, and this increased blood flow also helps clear toxins from the brain. This increase in blood flow and better brain function also has positive impacts on those with Parkinson’s disease and Alzheimer’s disease as well.

Fights Cancer

Many types of cancer develop when the cells in our body have mutations in the DNA. Mutations in cells are often cancerous and can grow into tumors which then spread through the body. Powerful antioxidants can actually protect the cells’ DNA from mutations, and help to create strong, healthy cells that resist cancer.

Studies on some of the components of cacao have found that the antioxidants in cacao protect cells against the oxidative stress of free radicals, reduce inflammation, inhibit cancer cell growth, induce cancer cell death and help prevent the spread of cancer cells. Animal studies with cacao and diets have shown positive results fighting breast, pancreatic, prostate, liver and colon cancer, as well as leukemia.

Cacao Improves Type 2 Diabetes Symptoms

Antioxidants are very helpful for those with type 2 diabetes; they help to control blood sugar and protect against the harmful effects of glucose. Epicatechin, a flavanol in cacao, activates key proteins and help regulate glucose production, even among diabetics, helping to keep glucose levels more stable.

Test tube studies indicate that the flavanols in cacao can slow down carbohydrate digestion and absorption in the gut, improve insulin secretion, reduce inflammation and stimulate the uptake of sugar out of the blood and into the muscle. Eating small amounts of flavanol-rich dark chocolate or cacao helps to improve insulin sensitivity, lower blood sugar, and reduce inflammation in diabetic and nondiabetic people. Some studies have shown that a higher intake of flavanols, including those from cocoa, can result in a lower risk of type 2 diabetes.

Note of caution: Commercially prepared cocoa, dark chocolate and chocolate bars from the grocery store are generally low in these helpful antioxidants and high in added sugars and should be avoided. Raw unprocessed cacao should be the only type of chocolate considered for its beneficial health effects.

Immune Boosting and Anti-Inflammatory

As you probably know, many of the disease processes in our body are related to inflammation. Inflammation comes from our body’s immune response. A healthy immune response successfully battles outside invaders like viruses, bacteria, cancer, and other pathogens.

Out of control inflammation often turns on itself, creating inflammation in the body, which leads to diseases like heart disease, diabetes, Alzheimer’s, arthritis, and more. An out of control immune system can become an autoimmune disease when the immune system goes haywire and begins to attack the body. Cacao helps to not only cool the autoimmune fires in your body, but it also helps to strengthen the immune system against dangerous outside invaders as well.

Boosts Energy

Raw cacao contains both caffeine, a stimulant, and theobromine, another milder stimulant, similar to what is found in green tea. Both these two ingredients provide an energy boost, along with its high magnesium content.

Magnesium is essential for humans and is required in relatively large amounts. Magnesium is a co-factor in >300 enzymatic reactions and essential to many crucial body functions, including a regular heartbeat, blood vessel function, proper nerve function and muscle relaxation. Magnesium is also needed for bone formation and can also be referred to as a natural ‘calcium antagonist’. Magnesium is helpful to restful sleep as well as energy production.

If you are not getting a restful night’s sleep and constantly feel stressed, tight and anxious, it is likely you have a magnesium deficiency—as does about 80% of the population. Thankfully, raw cacao is an incredibly delicious source of magnesium which will significantly boost your energy levels, help you sleep better and relax.

Helps with Weight Control

Cacao and even dark chocolate are a body’s best friend when it comes to weight control. Surprised? A population study found that those who ate chocolate more often had a lower Body Mass Index (BMI) than people who ate it less often—even though the chocolate eaters ate more calories and fat.

Another weight loss study published in the prestigious Internal Archives of Medicine found that a group on a low-carbohydrate diet given 42 grams or about 1.5 ounces of 81% cocoa a day lost weight faster than the regular diet group. A dieter’s BEST friend!

However, heavy chocolate consumption of milk chocolate or commercially prepared chocolate can make you GAIN weight, but in controlled studies with low-sugar chocolate that is 81% cocoa or even better, cacao—you lose weight. Cacao has the highest amounts of bioflavonoids, and therefore has the biggest weight loss benefits.

Better Gut Health

We have all by now probably heard about all those lovely critters in our gut and how the right balance of them contributes to our good health. But did you know that those cute little guys down in our digestive system LOVE chocolate too? We also need to feed and nourish our little intestinal pets, and one of those foods or ‘prebiotics’ as they are called, is chocolate. Prebiotics are little fibers in certain plant-based foods that don’t get fully digested until they get down in our large intestine where our happy little gut bacteria feast on them.

A healthy gut microbiome helps to support a healthy immune system, produce serotonin to balance out our moods, optimize our weight, absorb nutrients, and keep us healthy. In one study, 22 subjects eating a high-flavanol cacao experienced significant increases in their gut populations of the probiotic superheroes, Bifidobacteria and Lactobacilli.

Shiny, Healthy Hair and Smooth Skin

Cacao helps you have glowing, healthy skin due to its flavonoids. Flavonoids help to create that warm, rosy, healthy glow you see in some individuals who eat diets high in antioxidants. Studies show that people actually are more attracted to those with glowing healthy skin from diets high in antioxidants.

In 2006, a study published in Journal of Nutrition found that women who drank cacao containing at least 326 mg of flavanols a day had better skin texture, improved micro-circulation in their skin, better skin color and increased oxygen saturation. Increased blood flow also promotes better cell regeneration which is necessary for younger looking, soft, glowing skin.

Collagen and keratin are key ingredients for thick healthy hair, soft firm skin and nails. Cacao contains plenty of sulphur to help our bodies produce collagen and keratin. Sulphur also helps with blood sugar regulation, tissue repair and strong immune systems. And one more thing for beautiful smooth skin–long-term ingestion of cocoa has been known to protect against wrinkles and aging from sun exposure, prevent skin cancer, and improve hydration of your skin.

Eases Pre-Menstrual Syndrome

Women who are having trouble with PMS often reach for chocolate. There is actually a scientific reason for this. PMS sufferers are often low in magnesium, especially during certain parts of their cycles. Cacao contains very high levels of this essential nutrient, and helps in relieving symptoms of PMS including irritability, moodiness, sleeplessness, menstrual cramps, headache and more.

Cacao boosts brain levels of serotonin, the body’s feel-good brain chemical, also helping ease the symptoms of PMS. Serotonin levels often drop dramatically in many women who struggle with PMS, so boosting this neurotransmitter aids in pain-relief, lessens irritability and smooths out moodiness, and eases the pain of menstrual cramps. This delightful treat helps create calming hormones and restores feelings of well-being.

Helps Fight Cavities

Recent studies from Tulane University have discovered cacao has an extract in it that is actually more effective than fluoride in preventing cavities—and definitely less toxic! The theobromine in cacao also combats plaque, that sticky film that can stick to your teeth. This crystalline substance from cacao can actually help to harden teeth enamel, protecting against cavities.

In addition, cacao contains many other compounds that fight bacteria in the mouth and help to protect the teeth against decay. In one study, rats infected with oral bacteria that were given cocoa extract had a significant reduction in dental cavities, compared to those given only water. I’d love to find a toothpaste made from cacao, but thus far there isn’t one! Instead of ingesting potentially harmful fluoride, try nibbling on cacao nibs for stronger, healthy teeth.

Tastes Divine

What is it that makes cacao and chocolate so sinfully delicious and addictive?

Scientists have been trying to study this phenomenon for years. Eating chocolate lights up all the pleasure regions of the brain similar to when a drug addict uses cocaine. And as you may have read, eating chocolate can actually stimulate those pleasure centers of the brain more than a passionate juicy kiss!

Cacao is full of natural ‘feel good’ chemicals like anandamide, a chemical that exists naturally in the brain. Normally our bodies break down anandamide fairly quickly but some scientists think the anandamide in chocolate helps the natural anandamide in our brain to last longer—in other words, giving us a longer-lasting “chocolate high.”

Another theory about those who crave and eat large quantities of chocolate is that they may be deficient in magnesium. Your body will crave foods that contain those things it is deficient in, so if you are missing out on magnesium, you may be eating chocolate or cacao to make up the difference.

Raw cacao is available in nibs, powder and some chocolate bars. Cacao nibs are basically just dried cacao that is virtually unprocessed. Best ways to get cacao in your diet? Try these ideas–

• Hot/cold cacao drink–Mix cacao with your favorite type of milk for a warm chocolate drink or a cacao milkshake.
• Smoothies–Cacao can be added to your favorite healthy smoothie recipe to give it a richer, chocolatey taste.
• Dairy free chocolate mousse—Blend avocado, cacao, almond milk and a sweetener like dates or maple syrup, for a thick vegan chocolate mousse.
• Sprinkle on Greek Yogurt—Add some delicious antioxidants to your yogurt!

Cacao is still the food of the gods, but be sure you get raw, organic unprocessed cacao to fully enjoy the total bliss of its magnificent health benefits. Mmm. Mmm.

Speaking of cacao…

Costa Rican blue zone dessert helps them live to 100

Most Americans think eating sweets for breakfast is unhealthy…

But according to Stanford researchers, there’s one delicious “dessert” food that Costa Ricans in the famous “blue zone” there eat each morning that…

✅ Keeps them lean even into their 70s, 80s, and 90s…
✅ Slows blood sugar spikes, and maintains healthy insulin sensitivity…
✅ Keeps their blood pressure at normal healthy levels…
✅ Keeps their hearts and arteries strong and clean well into old age, with a striking lack of heart disease in their population…
✅ Even helps them have 7x more Centenarians than Japanese people…

So what’s the #1 “dessert” food that helps Costa Ricans live healthy, lean, and energetic past 100?

Click below to discover Costa Rica’s Blue Zone secret:

>> Eat this Costa Rican longevity “dessert” for breakfast.

P.S. Here’s the crazy part – while Costa Ricans are living longer with this morning ritual, Americans trying it are losing 7 lbs in a couple weeks as a “side effect.” Not a bad bonus, right?

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The post Think Cacao is Good for You? Here’s the Real Truth About Cacao (Also Cacao vs Cocoa: What’s the Difference?) appeared first on thenutritionwatchdog.com.