Jun 26, 20239 min read

11 HEALTH AND NUTRITIONAL BENEFITS OF COCOA POWDER

Updated: Aug 26

Cocoa is believed to have been first used by the Maya civilization of Central America. It was introduced to Europe by the Spanish conquistadors in the 16th century and quickly became popular as a medicine. Health promotion.

Cocoa powder is made by grinding cocoa beans and removing cocoa fat or butter. Today, cocoa is most famous for its role in chocolate production. However, modern research has revealed that it actually contains important compounds that may benefit your health. Here are 11 health and nutritional benefits of cocoa powder.

1. Rich in Polyphenols which offer a number of health benefits

Polyphenols are natural antioxidants found in foods such as fruits, vegetables, tea, chocolate, and wine.

They have been linked to many health benefits, including reduced inflammation, better blood circulation, lower blood pressure, and improved cholesterol and blood sugar levels.

Cocoa is one of the richest sources of polyphenols. It is especially high in flavanols, which have strong antioxidant and anti-inflammatory effects.

However, processing and heating cocoa can cause it to lose its beneficial properties. It is also often treated with alkali to reduce bitterness, resulting in a 60% reduction in flavanol content.

So while cocoa is an excellent source of polyphenols, not all cocoa-containing products offer the same benefits.

Cocoa is rich in polyphenols, which have significant health benefits, including reducing inflammation and improving cholesterol levels. However, processing cocoa into chocolate or other products can significantly reduce the polyphenol content.

2. May reduce high blood pressure by improving nitric oxide levels

Cocoa, both in powder form and in dark chocolate form, can help lower blood pressure.

This effect was first noted in Central American cocoa-drinking islanders, who had much lower blood pressure than their non-cocoa-drinking mainland relatives.

The flavanols in cocoa are thought to improve blood nitric oxide levels, which can enhance blood vessel function and lower blood pressure.

One review analyzed 35 experiments that provided patients with 0.05–3.7 ounces (1.4–105 grams) of cocoa product, or about 30–1,218 mg of flavanols. The results showed that cocoa reduced blood pressure in a small but significant way by 2 mmHg.

In addition, the effect was greater in people who already had high blood pressure than in those without and in older people than in younger people.

However, it's important to remember that processing significantly reduces the amount of flavanols, so it's very unlikely that the effects will be seen from the average chocolate bar.

Scientific research reveals that cocoa is rich in flavanols, which help lower blood pressure by improving nitric oxide levels and blood vessel function. Cocoa containing between 30–1,218 mg of flavanols can lower blood pressure by an average of 2 mmHg.

3. May reduce the risk of heart attack and stroke

In addition to lowering blood pressure, it appears that cocoa has other properties that may reduce the risk of heart attack and stroke.

Flavanol-rich cocoa improves the levels of nitric oxide in your blood, which relaxes and dilates your arteries and blood vessels, and improves blood flow.

What's more, cocoa has been shown to lower "bad" LDL cholesterol, have blood-thinning effects similar to aspirin, improve blood sugar levels, and reduce inflammation.

These properties have been linked to a reduced risk of heart attack, heart failure, and stroke.

A review of nine studies in 157,809 people found that higher chocolate consumption was associated with a significantly lower risk of heart disease, stroke, and death.

Two Swedish studies found that eating chocolate was associated with lower rates of heart failure with doses up to 0.7-1.1 ounces (19–30 grams) of chocolate per day, but the effect is not evident when consuming higher amount.

These results suggest that regularly consuming small amounts of cocoa-rich chocolate may have protective benefits for your heart.

Cocoa can improve blood flow and lower cholesterol. Eating up to one serving of chocolate a day can reduce your risk of heart attack, heart failure, and stroke.

4. Polyphenols Improve blood flow to your brain and brain function

Several studies have found that polyphenols, such as polyphenols in cocoa, may reduce the risk of neurodegenerative diseases by improving brain function and blood flow.

Flavanols can cross the blood-brain barrier and participate in biochemical pathways that produce neurons and molecules important for brain function.

In addition, flavanols affect the production of nitric oxide, which relaxes the muscles of your blood vessels, improving blood flow and blood supply to your brain.

A two-week study in 34 older adults given high-flavanol cocoa showed an 8% increase in blood flow to the brain after one week and 10% after two weeks.

Further studies suggest that daily intake of cocoa flavanols can improve mental performance in people with and without intellectual impairment.

These studies point to cocoa's positive role in brain health and possible positive effects on neurodegenerative diseases such as Alzheimer's and Parkinson's. However, more research is needed.

Flavanols in cocoa may support nerve cell production, brain function, and improve blood flow and supply to brain tissue. They may have a role in preventing degenerative age-related diseases of the brain, such as in Alzheimer's disease, but more research is needed.

5. Can improve mood and symptoms of depression in a variety of ways

In addition to cocoa's positive effect on age-related mental degeneration, its effects on the brain may also improve mood and symptoms of depression.

The positive effects on mood could be due to the flavanols in cocoa, the conversion of tryptophan to the natural mood stabilizer serotonin, its caffeine content, or simply the pleasure of eating chocolate.

A study of chocolate consumption and stress levels in pregnant women found that eating chocolate more often was associated with reduced stress and improved mood in infants.

Furthermore, another study found that drinking cocoa with high polyphenol content improved calmness and satisfaction.

Additionally, a study in elderly men found that eating chocolate was associated with improved overall health and better psychological well-being.

While the results of these early studies are promising, more research is needed on cocoa's effects on mood and depression before more definite conclusions can be drawn.

Cocoa may produce some positive effects on mood and symptoms of depression by reducing

stress levels and improve calm, satisfaction and overall psychological well-being. However, more research is needed.

6. Flavonoids can improve type 2 hospital symptoms.

While consuming too much chocolate is definitely not good for blood sugar control, in fact, cocoa does have some anti-diabetic effects.

Test-tube studies indicate that cocoa flavanols can slow the digestion and absorption of carbohydrates in the gut, improve insulin secretion, reduce inflammation, and stimulate the absorption of sugar from the bloodstream into the muscles.

Several studies have shown that consuming more flavanols, including those from cocoa, may reduce the risk of type 2 diabetes.

Additionally, a review of human studies found that eating dark chocolate or cocoa rich in flavanols may improve insulin sensitivity and blood sugar control, while reducing inflammation in people with diabetes. and do not have diabetes. .

Despite these promising results, there is conflict in research with some studies showing only limited effects, slightly worse diabetes control, or no effect at all.

However, these results combined with more specific positive effects on cardiovascular health suggest that cocoa polyphenols may have a positive impact on both the prevention and control of diabetes, although necessary. must study more.

Cocoa and dark chocolate may reduce the risk of diabetes and maintain healthy blood sugar levels. However, there are some conflicting results in the evidence science, so more research is needed.

7. Can aid in weight control in surprising ways

Somewhat paradoxically, the amount of cocoa, even in the form of chocolate, can help you control your weight.

It is thought that cocoa may help by regulating energy use, reducing appetite and inflammation, and increasing fat oxidation and satiety.

One population study found that people who consumed chocolate regularly had a lower BMI than those who ate it less often, even though the former group also ate more calories and fat.

In addition, a weight loss study using a low-carbohydrate diet found that a group given 42 grams or about 1.5 ounces of 81% cocoa chocolate per day lost weight faster than a group given the diet. conventional abstinence (29).

However, other studies have found that chocolate consumption increases weight. However, many of them fail to distinguish the type of chocolate consumed - white chocolate and milk chocolate do not have the same benefits as dark chocolate.

Overall, it appears that cocoa and cocoa-rich products may be helpful in weight loss or weight maintenance, but further studies are needed.

Cocoa products have been linked to lower weight and adding cocoa to the diet may lead to faster weight loss. However, more research is needed on this topic to determine exactly what type and amount of cocoa is ideal.

8. May have cancer-protective properties

Flavanols in fruits, vegetables and other foods have attracted a great deal of interest due to their anticancer properties, low toxicity, and few adverse side effects.

Cocoa has the highest flavanol content of all foods by weight and can significantly contribute to their intake in your diet.

Test-tube studies on components of cocoa have found that they have antioxidant effects, protect cells against damage from reactive molecules, are anti-inflammatory, and inhibit the growth of cells, induce cancer cell death and help prevent the spread of cancer cells.

Animal studies using diets rich in cocoa or cocoa extract have shown positive results in reducing breast, pancreatic, prostate, liver, and colon cancers, as well as leukemia.

Human studies have shown that diets rich in flavanols are associated with a reduced risk of cancer. However, the evidence on cocoa specifically is conflicting, as some trials have found no benefit and some have even found an increased risk.

Small human studies on cocoa and cancer suggest it may be a powerful antioxidant and may play a role in cancer prevention. However, more research is needed.

The flavanols in cocoa have been shown to have promising anti-cancer properties in test-tube and animal studies, but data from human trials are lacking.

9. Contains Theobromine and Theophylline which can help people with asthma

Asthma is a chronic inflammatory disease that causes obstruction and inflammation of the airways and can be life-threatening.

It is thought that cocoa may be beneficial for people with asthma because it contains anti-asthmatic compounds, such as theobromine and theophylline.

Theobromine is similar to caffeine and can help relieve a persistent cough. Cocoa powder contains about 1.9 grams of this compound per 100 grams or 3.75 ounces.

Theophylline helps your lungs relax, your airways relax, and reduces inflammation.

Animal studies have shown that cocoa extract can reduce airway constriction and tissue thickness.

However, these findings have yet to be clinically tested in humans, and it is unclear whether cocoa is safe to use with other anti-asthma medications.

Therefore, while this is an exciting area of development, it is still too early to say how cocoa could be used to treat asthma.

Cocoa extract demonstrated some anti-asthmatic properties in animal studies.

However, human trials are required before it can be recommended as a therapeutic method.

10. The antibacterial and immune-stimulating properties can benefit your teeth and skin

Several studies have explored the protective effects of cocoa against tooth decay and gum disease.

Cocoa contains many compounds with antibacterial, anti-enzymatic and immunostimulating properties that may contribute to its effects on oral health.

In one study, mice infected with oral bacteria that were given cocoa extract had a significant reduction in tooth decay compared with those given water alone.

However, there are no significant studies in humans, and the majority of cocoa products consumed by humans also contain sugar. Therefore, new products will need to be developed to experience the oral health benefits of cocoa.

Although in the opinion of many people, the cocoa in chocolate is not the cause of acne. In fact, the polyphenols in cocoa have been shown to offer significant benefits to your skin.

Eating cocoa over the long term has been shown to contribute to sun protection, blood circulation in your skin, and improved surface texture and hydration of your skin.

Cocoa may promote healthy teeth by fighting decay-causing bacteria, although this does not apply to products containing sugar. It also promotes healthy skin by protecting it from the sun and improving circulation, skin texture and hydration.

11. Easy to include in your diet

It's not clear exactly how much cocoa you should include in your diet to reap its health benefits.

The European Food Safety Authority recommends 0.1 ounces (2.5 grams) of high flavanol cocoa powder or 0.4 ounces (10 grams) of high flavanol dark chocolate containing at least 200 mg of flavanols per day for heart health benefits.

However, this number has been deemed too low by other researchers, who argue that higher flavanol intake is required to see benefits.

Overall, it's important to choose sources of cocoa that are high in flavanols - the less processed the better.

Fun ways to add cocoa to your diet include:

Eat dark chocolate: Make sure it's good quality and contains at least 70% cocoa.

Hot/Cold Cocoa: Mix cocoa with your favorite milk for a chocolate milkshake.

Smoothies: Cocoa can be added to your favorite healthy smoothie recipe to make it richer with chocolate taste.

Puddings: You can add cocoa powder ingredients to make homemade puddings like chia seed breakfast pudding

or rice cakes.

Vegan Chocolate Mousse: Processed butter, cocoa, almond milk, and a sweetener like dates for a vegan chocolate mousse.

Sprinkle on fruit: Cocoa is especially popular on bananas or strawberries.

Bar Granola: Add cocoa to your favorite granola bar mix for added health benefits and rich flavor.

For heart health, include 0.1 ounces (2.5 grams) of flavanol cocoa powder or 0.4 ounces (10 grams) of high-flavanol chocolate in your diet. Adding cocoa brings a delicious chocolate flavor to your dishes.

Key point

Cocoa has captivated the world for thousands of years and is an important part of modern cuisine in the form of chocolate.

The health benefits of cocoa include reduced inflammation, improved heart and brain health, blood sugar and weight control, and healthy teeth and skin.

It's nutritious and easy to add to your diet in creative ways. However, make sure to use non-alkalized cocoa powder or dark chocolate that contains more than 70% cocoa if you want to maximize the health benefits.

Remember that chocolate still contains significant amounts of sugar and fat, so if you're going to use it, stick to the right portion sizes and combine it with a healthy balanced diet.