What is Epicatechin and Why is it in Dark Chocolate?
Epicatechin is a plant-based flavonoid, specifically a flavan-3-ol, known for its powerful antioxidant properties. It is a naturally occurring compound found in several plants, but it is particularly abundant in the cocoa bean, the primary ingredient in chocolate production. The journey of epicatechin from cocoa bean to dark chocolate is crucial to its concentration in the final product. The presence of this beneficial chemical is one of the main reasons dark chocolate is often singled out as a healthier alternative to other forms of chocolate.
During the manufacturing process, from fermentation and drying to roasting, the delicate flavanol compounds can be altered or destroyed. The traditional 'Dutch-processing' or alkalization of cocoa, which reduces bitterness and darkens the color, can destroy up to 60% of the flavonol content, including epicatechin. This means that not all dark chocolate contains the same amount of epicatechin. The darker and less processed the chocolate, the higher the concentration of these beneficial flavanols.
The Health Benefits Attributed to Epicatechin
Research into epicatechin has uncovered a range of potential health benefits, primarily linked to its antioxidant and anti-inflammatory properties. These effects contribute to improved cardiovascular health by enhancing blood flow and lowering blood pressure through the production of nitric oxide. In addition, some studies have explored its effects on muscle growth by regulating specific proteins, though more research is needed in humans to confirm these findings.
Epicatechin and Other Flavonoids in Cocoa
Epicatechin belongs to a broader category of compounds called flavonoids, which are a type of polyphenol. The flavanol content of cocoa includes not only epicatechin but also catechin and their polymeric forms known as procyanidins. In cocoa and high-cocoa chocolate, epicatechin is typically found in higher concentrations than catechin. This cocktail of flavonoids works synergistically to provide the potent antioxidant and anti-inflammatory effects observed in studies.
Epicatechin Levels: Dark Chocolate vs. Other Sources
While dark chocolate is an excellent source of epicatechin, it is not the only one. Other foods, such as green tea and apples, also contain this flavanol. However, studies have often noted the high concentration and bioavailability of epicatechin from cocoa. The concentration varies widely across different brands and cocoa percentages, as shown in the comparison table below. Choosing a chocolate with a higher cocoa percentage and avoiding alkalized products can help maximize your epicatechin intake.
| Product | Serving Size (g) | Cocoa Percentage | Epicatechin Content (mg) |
|---|---|---|---|
| Godiva Chocolatier | 40 | 85% | 31.68 |
| Lindt Excellence | 40 | 70% | 28.56 |
| Ghirardelli Chocolate | 38 | 72% | 27.70 |
| Lindt Excellence | 40 | 85% | 22.76 |
| Ghirardelli Chocolate | 38 | 60% | 17.78 |
| Green & Black's | 40 | 50% | 11.92 |
Maximizing Your Epicatechin Intake
For those interested in boosting their intake of epicatechin from dark chocolate, focusing on specific products and consumption habits can be beneficial. The following steps can help:
- Choose High Cocoa Content: As a rule of thumb, the higher the cocoa percentage, the higher the flavanol content. Look for dark chocolate bars that are 70% cocoa or higher.
- Avoid Dutch-Processed Chocolate: Products labeled as 'alkalized' or 'Dutch-processed' have had their flavanols significantly reduced. Check the ingredient list for these terms.
- Combine with Other Sources: Incorporate other foods rich in epicatechin into your diet, such as green tea, berries, and apples, to get a broader range of nutrients.
- Consider Timing: The bioavailability of epicatechin is relatively short-lived in the bloodstream, so regular, moderate intake may be more effective than sporadic high doses.
Conclusion
Dark chocolate does indeed contain a chemical called epicatechin, a powerful flavanol with significant antioxidant and potential health benefits. The amount of epicatechin is highly dependent on the cocoa content and processing methods, with higher percentages and non-alkalized versions containing more. While it is a key component of dark chocolate's positive reputation, it's important to consume it in moderation due to its calorie and fat content. By being a discerning consumer and choosing high-quality, high-cocoa dark chocolate, individuals can maximize their intake of this beneficial chemical and support their overall health. For further reading, an excellent resource on the bioavailability of epicatechin is the study published in the British Journal of Nutrition.
