Despite the questionable validity of results, however, the theory that chocolate can alleviate depression may still hold true. Researchers have identified several mechanisms by which chocolate might affect mood. These mechanisms include orosensory characteristics, psychoactive components, and nutritional composition.
Great news: A recent cross-sectional study of over 13,000 U.S. adults found that people who ate dark chocolate in the prior 24 hours were 70 percent less likely to report depression.
Chocolate does contain ingredients that can act as stimulants, which are known to elevate mood. However, these ingredients are present at quite low concentrations, which some feel are too low to cause an effect. Also, chocolate ingredients may boost production of "pleasure hormones" such as serotonin.
Dark chocolate is a powerful source of antioxidant in the body helping improve inflammatory properties, which have been shown to play a role in the onset of depression.
Other studies have shown that eating a moderate amount of dark chocolate may protect against heart disease and also help with memory. And when it comes to mental health, there is evidence to suggest that chocolate can have mood-boosting effects.
Research suggests dark chocolate is beneficial in lowering anxiety symptoms. In one 2014 study , eating just 40 grams per day (around two to three squares) was shown to reduce stress levels.
Chocolate craving was common (45%) – and more likely in women – and a preferential choice (with only 10% nominating any alternative craved food). 'Importance' ratings indicated that those classed as 'depressed cravers' viewed chocolate as settling anxiety and irritability.
Studies have proven that, when we eat chocolate, our brain releases chemicals such as endorphins or serotonin, which are known to be associated with happiness and overall wellness.
Dark chocolate
Chocolate, particularly dark chocolate, has been shown to aid in the production of serotonin. So, if you feel happy after eating a piece of chocolate, you are not imagining it.
Dark chocolate has been linked to lower rates of depression
Serotonin is a neurotransmitter responsible for mood regulation and cognitive function, so it's no surprise that chocolate can immediately boost your mood on a bad day.
Eating sugar causes serotonin and dopamine to surge. When this “high” wears off, the body craves more sugar in an effort to get that pleasant feeling back. “People with depression often crave sugar: their brains are trying to adapt by increasing their sensitivity to this addictive substance,” explains Dixon.
Chocolate can affect your mood.
Chocolate has been shown to improve depression and anxiety symptoms and to help enhance feelings of calmness and contentedness. Both the flavanols and methylxanthines are believed to play a role in chocolate's mood-enhancing effects.
These components is likely tryptophan, which is an amino acid found in chocolate that helps the brain make serotonin, a neurotransmitter that makes us feel happy and satisfied.
"Chocolate is indeed a stimulant and it activates the brain in a really special way," said Stevens, a professor of psychological sciences at NAU. "It can increase brain characteristics of attention, and it also significantly affects blood pressure levels."
Dark chocolate is also associated with beneficial effects on mood and mental health. A 2019 study led by researchers at University College in London looked at data on more than 13,000 adults in the U.S. and their consumption of dark and milk chocolate.
Foods, including salmon, eggs, spinach, and seeds are among those that help boost serotonin naturally. Serotonin is a chemical found in the brain, blood, intestines, and connective tissues of the human body.
Foods high in trans fats: Eating foods high in trans fats like potato chips, pizza, and fast food are linked to decreasing serotonin levels. These foods affect our mental health by causing inflammation that could prevent the production of Omega-3 fatty acids that improve brain function and mental health.
Many people crave carbohydrates or soothing comfort foods, such as ice cream and cake, when they're depressed. One reason for this is that foods high in carbs and sugar increase levels of serotonin, a brain chemical that elevates mood.
The good news is that some studies (study links, a and b) have identified how magnesium may ease certain symptoms of stress and anxiety. Here are the facts: Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.
Findings show that oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety. Also, a study published in August 2015 the journal Psychiatry Research found a link between probiotic foods and a lowering of social anxiety. Probiotic foods include pickles, sauerkraut, and kefir.