What Is A Flavonoid In Chocolate?

Flavonoids are substances produced by plants that may benefit human health by acting as free radical-scavenging antioxidants and by other means. Chocolate and cocoa are especially rich in a class of flavonoid called flavanols, which are also found in tea, berries and red wine. Flavanols are not to be confused with flavonols, another sub-class of flavonoids.

Flavonoids in Chocolate

Flavonoids belonging to the flavanol sub-class include catechin, epicatechin, epigallocatechin, epicatechin gallate, epigallocatechin gallate, theaflavins, thearubigins, and proanthocyanidins. Of these flavonoids, chocolate is especially rich in proanthocyanidins. According to the Linus Pauling Institute, dark chocolate contains between 90 to 322 mg of proanthocyanidins per 100 g of chocolate. Other foods that are rich in this flavonoid include plums, strawberries, blueberries, and red apples with peels. Besides proanthocyanidins, chocolate also provides two other flavonoids belonging to the flavanol sub-class: epicatechin and catechin. According to the USDA, dark chocolate provides between 33 and 50 mg of epicatechin and between 11 to 13 mg of catechin per 100 g of chocolate. These flavonoids are also found in green tea.

Health Benefits of Flavanols in Chocolate

Flavanols, such as those found in chocolate, are believed to act as antioxidants in the body, scavenging free radicals in cells that cause oxidative damage associated with certain diseases. In addition to acting as antioxidants, the Cleveland Clinic notes that research indicates that flavanols from chocolate may benefit vascular health, lower blood pressure and cholesterol, improve blood flow to the heart and brain, and decrease risk of blood clots. According to the Linus Pauling Institute, a randomized controlled trial in 44 older adults determined that low daily doses of flavonoid-rich dark chocolate for 18 weeks increased indicators of nitric oxide production, an important aspect of vascular and heart health.

Considerations

Not all chocolate provides the same flavonoid content. As the flavonoids in chocolate have a strong pungent taste, chocolate usually undergoes several stages of processing, such as fermentation, alkalizing and roasting, to make the product more palatable. Unfortunately, the more chocolate is processed, the more of its natural flavonoid content is lost. Dark chocolate, which is typically less-processed and contains less additives than milk chocolate, usually has a higher flavonoid content than milk chocolate. According to the USDA's figures, dark chocolate has about four times the amount of flavonoids epicatechin and catechin than are present in milk chocolate.

Safety

No adverse effects have been associated with high dietary intakes of flavonoids from plant-based foods like chocolate. However, dietary supplements containing very high amounts flavonoids may interact with certain drugs. According to the LPI, high intakes of dark chocolate-derived flavanols totaling 235 mg/day have been shown to inhibit blood clotting; theoretically, a high intake of chocolate-derived flavonoids taken as a supplement may thus increase the risk of bleeding in people taking anticoagulant drugs such as aspirin or warfarin. Certain flavonoids, including flavanols, have also been shown to inhibit absorption of iron from foods and supplements, notes the LPI; accordingly, you should not eat an iron-rich meal or take an iron supplement with a flavanol-rich drink such as hot chocolate or tea.