The Health Benifits of Raw Cocoa
Health benefits raw cocoa
Top health benefits of cocoa powder
Unprocessed cocoa powder contains high levels of flavanol, a common type of flavonoid. A powerful antioxidant, flavanol is where most of the health benefits of cocoa powder come from. Because of this, cocoa powder may offer the following health benefits as a supplement to a healthy lifestyle and diet.
Cardiovascular health
Cocoa powder has many essential vitamins, micronutrients and natural compounds that promote heart health. Adding it to a diet may reduce the risk of blood clots, stroke and heart attack. The flavanol in cocoa powder can also contribute to dilated blood vessels and arteries, which promotes blood flow and lowers blood pressure.
Inflammation reduction
The alkaloid theobromine, which is found in cacao plants, can aid in decreasing inflammation. This reduces the risk of type 2 diabetes, heart disease, obesity and certain cancers. The selenium in cocoa powder may also decrease the side effects of radiation, by stimulating the blood cells and reducing radiation toxicity.
Better nerve function
Cocoa powder is also rich in magnesium, which aids in nerve function. Magnesium helps regulate muscle contraction and strengthens muscles and nerve cells against damage.
Improved “good” cholesterol
Regular consumption of cocoa powder can promote good HDL cholesterol, while reducing bad LDL cholesterol levels. In addition, the flavonoid found in cocoa powder helps control blood sugar levels and allow the body to use insulin better. This, in turn, decreases the risk of type 2 diabetes.
Improved brain health and function
Research shows that flavanol-rich cocoa powder can decrease the chances of Alzheimer's, neurodegeneration and other neurological diseases. It may also aid in healing minor cognitive impairment amongst older individuals. Cocoa powder also contains certain stimulants that support short-term brain function.
Weight loss
Although cocoa does have calories, the flavanols can improve metabolism and support weight loss. Cocoa also reduces the effects of cortisol, a stress hormone that causes insulin resistance and potential weight gain. With consistent exercise, this can also promote muscle-building and help the body burn fat.
Improved immune system
Along with being an effective antioxidant, cocoa powder is rich in key minerals like iron, magnesium and zinc, which promote overall health. Cocoa powder also has antibacterial properties, which may support oral health by getting rid of bad bacteria.
Healthier skin
Consuming cocoa powder on a regular basis can contribute to skin elasticity and hydration, which prevents premature aging and protects against UV rays.
Increased energy levels
Cocoa powder has stimulatory properties that give you an energy boost. As an added benefit, this boost doesn’t come with the same crash you can get from caffeinated products like coffee.
How much cocoa powder should I consume daily?
According to the European Food Safety Authority, you should consume approximately 200mg (or .2 grams) of cocoa flavanols per day for cardiovascular and other health benefits. This equates to around 2.5 grams of cocoa powder or 10 grams of dark chocolate.
However, research is still inconclusive. When choosing a cocoa product, look for something with a high flavanol content per serving.
Best ways to consume cocoa powder
While unprocessed cocoa powder typically has the highest levels of healthy flavanols, there are many delicious ways to add it to one’s life.
Dark chocolate (bars or truffles): Dark chocolate is healthier than milk or light chocolate by far. It contains less sugar, fewer preservatives and a higher flavanol content. Look for 72% cacao or above for the best results.
Chocolate nutrition bars: Many nutrition bars offer great health benefits without the added sugars and calories.
Smoothies: Add cocoa powder to your daily fruit or veggie smoothie to supplement its nutritional value.
Hot cocoa (or cacao powder): If you love to drink hot chocolate, replace your standard cocoa mix with an organic blend instead.
Face mask: Feeling adventurous? Try Andalou's skin food mask, which is made with pure dark cocoa.
Sunscreen or lip balm: Since cocoa powder is safe for your skin and protects you against UV rays, consider a DIY sunscreen or lip balm. Products with cocoa butter such as Palmer's Cocoa Butter face moisturizer and this hydrating cocoa butter cream are great options as well.
Supplement: Cocoa capsules and powders can be great supplements. But if you have any existing health concerns, consult a doctor before adding them to your daily routine.
Safety and health concerns of cocoa powder
Although raw cocoa powder is healthy, not all cocoa products offer the same benefits. Some may even be harmful to one’s health in large quantities. So, before upping your daily dose of chocolate, here are a few things you should know.
Flavonoids are good for you but avoid consuming them in excessive amounts. Studies show that high amounts of flavonoids can have a negative effect on one’s metabolism. It may also create free radicals, which can cause some people to become sick.
Besides that, many cocoa products contain cadmium, a chemical that is toxic to the kidneys and respiratory system, among other things. Other common foods that have trace amounts of cadmium include potatoes, nuts and certain types of cereals.
Health benefits of other types of cocoa
For the most part, only dark chocolate with a high percentage of cocoa is considered beneficial to your health. Common alternatives like milk and white chocolate contain high amounts of fat, calories and added sugar, having virtually none of the same benefits.
If you’re looking for a healthy snack or to boost your flavonoid intake, consider supplementing your diet with natural, unsweetened cocoa powder. It serves as a great antioxidant, supports the body and skin, and has a positive effect on cardiovascular and neurological health.
Angela Watson is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.
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