The Indirect Relationship: Flavanols and Nitric Oxide Production
While foods like beets and leafy greens contain nitrates that the body converts to nitric oxide (NO), cocoa functions differently. Cocoa itself does not contain nitric oxide. Instead, it provides compounds, primarily a type of polyphenol called flavanols, that help the body produce NO internally.
What Are Flavanols?
Cocoa is a rich source of flavanols, which are antioxidants with anti-inflammatory properties. Epicatechin is the most studied cocoa flavanol for its positive effects on the lining of blood vessels, the vascular endothelium. The amount of these beneficial flavanols varies based on how the cocoa is processed.
The Epicatechin Effect
Epicatechin's key role is to support the vascular system by increasing nitric oxide production. It does this by influencing the enzyme responsible for creating NO, called endothelial nitric oxide synthase (eNOS). By enhancing eNOS activity, epicatechin helps ensure adequate NO production for healthy blood vessel function, contributing to cocoa's cardiovascular benefits.
The Biochemical Mechanism
The body produces nitric oxide from L-arginine through the action of the eNOS enzyme. Cocoa flavanols, particularly epicatechin, support this process by increasing the amount of the eNOS enzyme and protecting NO from degradation. This dual action leads to increased and prolonged availability of NO in the bloodstream.
Health Benefits of Cocoa's Nitric Oxide Boost
Increased nitric oxide levels from cocoa consumption offer several health advantages.
Improved Blood Flow and Cardiovascular Health
The rise in NO levels causes blood vessels to widen, a process called vasodilation, which improves blood flow throughout the body. This can help lower blood pressure, especially in those with hypertension, and may reduce the risk of heart disease.
Enhanced Brain Function
Better blood flow also benefits the brain, potentially improving cognitive functions like memory, learning, and attention, particularly in older adults. This effect may also offer protection against neurodegenerative conditions.
Potential for Exercise Performance
Increased blood flow can also aid exercise. Some research suggests that consistent flavanol intake can improve oxygen use and exercise efficiency.
Not All Cocoa is Equal: Processing Matters
The amount of flavanols in cocoa products depends heavily on how they are processed. Raw or minimally processed cocoa retains more flavanols than highly processed versions.
| Feature | High-Flavanol Cocoa (e.g., Raw Cocoa Powder) | Low-Flavanol Cocoa (e.g., Highly-processed chocolate) |
|---|---|---|
| Processing | Minimally processed; less roasting and heating. | Roasted at high temperatures; often alkalized ('dutched') to reduce bitterness. |
| Flavanol Content | High. Retains a significant portion of natural flavanols. | Significantly reduced. The process destroys much of the flavanol content. |
| Flavor Profile | Bitter. The natural flavanols are responsible for the bitterness. | Mild and less bitter due to alkalizing. |
| Health Impact | Associated with improved nitric oxide production and cardiovascular health. | Fewer health benefits related to NO, as the key compounds have been destroyed. |
Other Natural Ways to Boost Nitric Oxide
Complementing cocoa intake with other dietary sources can further support NO production:
- Nitrate-Rich Vegetables: Include spinach, arugula, kale, and beets in your diet as they are converted to nitric oxide in the body.
- L-Arginine and L-Citrulline Sources: Foods like nuts, seeds, and watermelon provide amino acids necessary for NO synthesis.
- Antioxidants: Foods high in antioxidants, such as fruits and vegetables, help protect the unstable NO molecule.
How to Maximize Your Intake
To get the most NO-boosting benefits from cocoa:
- Choose dark chocolate: Opt for dark chocolate with at least 70% cocoa content for higher flavanol levels.
- Use unsweetened cocoa powder: Raw, unsweetened cocoa powder offers the most flavanols without added sugar or fat.
- Combine with other sources: Mix cocoa powder into smoothies with leafy greens and citrus fruits for a combined effect.
- Avoid milk chocolate: Processing and milk reduce flavanol effectiveness.
Conclusion
While cocoa does not directly contain nitric oxide, its flavanols, especially epicatechin, are potent stimulants of the body's natural NO production. By choosing high-flavanol options like dark chocolate and raw cocoa powder, you can support cardiovascular health, improve blood flow, and potentially boost brain function and exercise performance. Enjoying high-flavanol cocoa in moderation as part of a healthy diet can be a valuable way to support natural nitric oxide levels.
For more detailed information on the cardiovascular effects of cocoa, you can consult research published by the American Heart Association Journals(https://www.ahajournals.org/doi/10.1161/circulationaha.108.827022).
