If you have to pick one, choose the one in the middle — it’s better for your brain
What's the news: Cocoa extract improves memory in older adults with poor diets.
Why we should believe it: This news is based on a large study published earlier this year by scientists at Columbia University. The study took 3,562 adults, average age 71, and assigned them to two groups, cocoa extract or placebo, for three years.
The scientists also looked at the quality of the participants' diet, and at how many flavonols — compounds present in many fruits and veggies — the subjects were consuming. And the results:
Adults with poor diets and lower flavonol intake had generally worse memory
Supplementing every day with 500mg of cocoa extract restored memory in this low-flavonol, bad-diet group
There were no statistically significant memory improvements in groups with higher-quality diets and higher flavonol intake
Why this is a big deal: Measuring the effects of diet on memory and cognitive decline is complex. We rarely get simple, straightforward conclusions. The present study adds to our knowledge, and gives us two simple and practical recommendations.
So what specifically can you do now: First, get your fruits and veggies, because pretty much all fruits and vegetables have various flavonols, which, as this study shows, are good for your brain. And if for any reason you suspect you are not getting enough flavonols, then supplementation can help.
While dark chocolate is certainly one way to get your daily flavonols, it's better to skip the sugar and get your cocoa extract directly. If you're curious for a specific brand, here's the top cocoa extract according to ConsumerLab.com.