Feeling good this Easter Monday morning? Apart from the fact that it is a long weekend, it could be related to the number of Easter eggs you ate yesterday. And, if you are a dark chocolate lover, then in theory at least, you should feel even better than someone who prefers the milk chocolate variety.
Researchers have identified almost 400 chemicals in chocolate. These include phenylethylamine and tryptophan which are converted in the body to the neurotransmitters dopamine and serotonin. Dopamine has been linked to the experience of pleasure. Serotonin is a key chemical in maintaining normal mood. Low levels of the neurotransmitter are linked to anxiety and depression; one of the most modern groups of antidepressant drugs work by increasing serotonin levels in the brain.
David Warburton, Professor of Psychopharmacology at Reading University, believes chocolate contains active ingredients that might be helpful in warding off depression. He has carried out laboratory tests which show that eating three or four pieces of chocolate made people calmer, more relaxed and generally happier.
Chocolate is made from cocoa solids, milk and vegetable oil. The cocoa starts off as the fruit of the cocoa tree. Cocoa pods contain seeds which are cut open and the beans are dried out before being lightly roasted. They are then ground into a cocoa mass to produce cocoa solids.
It is the amount of these solids and the amount of milk combined with them that determines whether the chocolate will be dark, milk or white. As the important chemicals are contained in the cocoa, the greater the cocoa content - and the darker the chocolate - then the greater the potential mood benefits.
But most of us eat milk chocolate bars, which contain 50 per cent sugar and only 15-20 per cent cocoa solid. In addition they contain vegetable oil which adds to the calorie count, so that you are taking "negative" nutrients into your body along with a limited amount of cocoa.
The sugar "hit" gives the brain a quick energy boost for a short time, but triggers a drop in blood sugar levels, so that we crave another portion of a sugary snack. And of course, the higher the calorie count, the more likely we are to add fat.
So how can we benefit from the positive health effects of chocolate on our mood? The answer lies in eating darker chocolate which has the highest cocoa bean content. If the chocolate contains 80 per cent cocoa, then this reduces the combined sugar/fat content to 20 per cent.
To get the biggest dose of dopamine and serotonin, you have to select the darkest and richest chocolate you can find. A few squares of this strong variety should, in theory, give you the same pleasure as a whole bar - or Easter egg - of cheaper milk chocolate.
Chocolate has other beneficial effects. The cocoa bean contains caffeine, which increases concentration and alertness. It has also been found to contain substances such as polyphenols that have antioxidant effects. Antioxidants are known to mop up "free radicals" which have been implicated in the development of heart disease and cancer.
Before you plan a post Easter diet of dark chocolate, be aware that chocolate lovers have recently had some bad news. The fat in chocolate is especially high in stearic acid, which had been thought not to raise cholesterol levels. However, the Nurses Health Study of more than 80,000 US women has shown that dietary stearic acid was linked to an increased risk of coronary heart disease.
Unfortunately for chocolate fans, this high content of stearic acid puts it in the same category of risk of coronary disease as red meat and butter.
Maybe it's best to stick to dark chocolate, in small amounts and on special occasions. Enjoy the rest of your Easter eggs!
Two weeks ago, this column addressed the issue of preventing colon cancer. I mentioned that the issue of fibre had become a contentious one. As reported in the The Irish Times last Thursday, this month's edition of the specialist medical journal, Gut, contains an editorial which questions the use of artificial fibre supplements. The author, who works with the Imperial Cancer Research Fund in London, says he still advocates eating plenty of fibre, but only if it comes from fibre-rich foods. "I would favour fruit and vegetables over cereal fibres," Dr Goodlad says.
As I mentioned in the original article, this is an issue which has some way to run before it is fully resolved. We will endeavor to keep you up to date with developments.