Cocoa Health Benefits
The Health Benefits of Cocoa and Cocoa Powder
1.
What is Cocoa Powder?
Cocoa powder is made by crushing cocoa beans and removing the fat or cocoa butter. Today, cocoa is most famous for its role in chocolate production. However, modern research has revealed that it does indeed contain important compounds that can benefit your health.
Rich in Polyphenols: Nature’s Antioxidants
Polyphenols are naturally occurring antioxidants found in foods like fruits, vegetables, tea, chocolate and wine. They have been linked to numerous health benefits, including reduced inflammation, better blood flow, lower blood pressure and improved cholesterol and blood sugar levels.
Cocoa is one of the richest sources of polyphenols. It’s especially abundant in flavanols, which have potent antioxidant and anti-inflammatory effects.
However, processing and heating cocoa can cause it to lose its beneficial properties. It’s also often treated with alkaline to reduce bitterness, which results in a 60% decrease in flavanol content. So while cocoa is a great source of polyphenols, not all products containing cocoa will provide the same benefit.
Cocoa beans have excellent antioxidant properties.
Cardiovascular Health: Protecting Your Heart
Cocoa, especially cocoa powder, is rich in flavanols, which have been shown to lower blood pressure. Flavanols help improve nitric oxide levels in your blood, which enhances the function of your blood vessels and reduces blood pressure. A review of 35 studies found that cocoa products significantly reduced blood pressure by 2.7/1.8 mm Hg. However, the effect was greater in people who already had high blood pressure than in those who did not.
In addition to lowering blood pressure, cocoa appears to have several other protective properties that may reduce your risk of heart attack and stroke. Flavanol-rich cocoa improves nitric oxide levels, which relaxes and dilates your arteries and blood vessels and improves blood flow. Additionally, cocoa has been found to reduce “bad” LDL cholesterol, have a blood thinning effect similar to aspirin, improve blood sugar, and reduce inflammation. These properties may reduce your risk of heart attack and stroke. A review of 9 studies with 157,809 people found that higher chocolate consumption was associated with a significantly lower risk of heart disease, stroke and death.
Brain Health and Cognitive Function
The flavanols in cocoa can benefit your brain in several ways. They have been found to improve blood flow to the brain and help in the production of neurons and important molecules involved in brain function. They may also influence the production of nitric oxide, which helps relax the muscles of your blood vessels, improving blood supply to your brain. A two-week study in 34 older adults given high-flavanol cocoa found blood flow to the brain increased by 8% after one week and 10% after two weeks.
Additionally, flavanols may help prevent age-related brain degeneration, such as in Alzheimer’s and Parkinson’s diseases.
2.
Mood Enhancement and Mental Well-being
Cocoa may also have some positive effects on mood and symptoms of depression. Possible explanations include flavanols, the conversion of tryptophan to mood-stabilizing serotonin, its caffeine content or simply the sensory pleasure of eating chocolate. One study on cocoa consumption in more than 13,626 people found that those who regularly consumed chocolate had a significantly lower chance of clinical depression symptoms than those who did not.
Managing Diabetes and Blood Sugar
Despite its sweet taste, cocoa flavanols may help reduce the risk of diabetes and improve blood sugar metabolism. Test-tube studies indicate that cocoa flavanols can slow down carbohydrate digestion and absorption in the gut, improve insulin secretion, reduce inflammation and stimulate sugar uptake from the blood into the muscle. Some studies have shown that people who consume more flavanol-rich chocolate have a lower risk of type 2 diabetes.
Other Significant Health Benefits
Flavanols in cocoa have been shown to have promising anti-cancer properties in test-tube and animal studies. Studies have found that cocoa polyphenols and flavanol-rich extracts of cocoa beans had anti-cancer properties and helped reduce the growth of cancer cells, induce cancer cell death and reduce the spread of various cancer cells.
Cocoa powder has been studied for its anti-cavity properties. Cocoa beans contain many compounds that provide benefits for your teeth. In one study, animals given cocoa extract had less tooth decay than those given other liquids. This effect is thought to be due to the antibacterial effects of cocoa compounds. Cocoa flavanols have also been shown to improve blood flow to the skin and protect it from sun damage.
Health benefits of cocoa include decreased inflammation, improved heart and brain health, blood sugar and weight control. By simply replacing high-calorie desserts or snacks with a moderate amount of cocoa, you can lose weight without feeling deprived.
Cocoa helps in fighting with obesity.”
Additionally, flavanols may help prevent age-related brain degeneration, such as in Alzheimer’s and Parkinson’s diseases.
Cocoa has wonderful therapeutic and wound-healing properties.
Due to good fiber, cocoa aids in preventing constipation.
Copper deficiency and Magnesium deficiency can be prevented from cocoa consumption.
Cocoa prevents chronic fatigue syndrome (CFS).