1. Rich in polyphenols, which provide a variety of health benefits
Polyphenols are naturally occurring antioxidants found in foods such as fruits, vegetables, tea, chocolate and wine.
They are associated with many health benefits, including reducing inflammation, improving blood flow, lowering blood pressure, and improving cholesterol and blood sugar levels.
Cocao is one of the richest sources of polyphenols. It is particularly rich in flavanols, which have powerful antioxidant and anti-inflammatory effects.
However, processing and heating cocoa causes 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 a great source of polyphenols, not all products containing cocoa provide the same benefits.
2. High blood pressure can be reduced by increasing nitric oxide levels
This effect was first discovered among Central American islanders who drank cocoa, who had much lower blood pressure than their mainland relatives who didn't drink cocoa.
The flavanols in cocoa are thought to increase nitric oxide levels in the blood, thereby enhancing blood vessel function and lowering blood pressure.
One review analyzed 35 trials that gave patients 0.05-3.7 ounces (1.4-105 grams) of cocoa products, or approximately 30-1,218 milligrams of flavanols. It was found that cocoa caused a small but significant reduction in blood pressure by 2 mmHg.
Additionally, the effect was greater in people who already had high blood pressure compared to people without high blood pressure, and in older people compared with younger people.
However, it is important to remember that processing significantly reduces the amount of flavanols, so it is likely that this effect will not be seen in regular chocolate bars.
3. May reduce risk of heart attack and stroke
Flavanol-rich cocoa increases levels of nitric oxide in the blood, which relaxes and dilates your arteries and blood vessels and improves blood flow.
What's more, cocoa has been found to lower "bad" LDL cholesterol, have blood-thinning effects similar to aspirin, improve blood sugar and reduce inflammation.
These properties have been linked to a reduced risk of heart attack, heart failure and stroke.
A review of nine studies of 157,809 people found that higher chocolate intake was associated with a significantly lower risk of heart disease, stroke and death.
Two Swedish studies found that chocolate intake was associated with lower rates of heart failure when consuming up to one serving of 0.7-1.1 ounces (19-30 grams) per day, but higher No effect was seen when it was high.
These results suggest that regular consumption of small amounts of cocoa-rich chocolate may have a protective effect on your heart.
4. Polyphenols improve cerebral blood flow and brain function
Flavanols can cross the blood-brain barrier and participate in biochemical pathways that produce molecules important for neuronal and brain function.
In addition, flavanols affect the production of nitric oxide, which relaxes vascular muscles and improves blood flow and blood supply to the brain.
A two-week study of 34 older adults who took high-flavanol cocoa found an 8% increase in blood flow to the brain after one week and a 10% increase after two weeks.
Further research suggests that daily intake of cocoa flavanols may improve mental performance in people with and without mental disorders.
These studies suggest that cocoa has positive effects on brain health and may have a positive impact on neurodegenerative diseases such as Alzheimer's and Parkinson's disease. However, more research is needed.
5. Mood and depressive symptoms can be improved in various ways
The positive effect on mood may be due to cocoa's flavanols, tryptophan's conversion into the natural mood stabilizer serotonin, its caffeine content or simply the sensory experience of eating chocolate Pleasure.
A study on chocolate consumption and stress levels in pregnant women found that more frequent chocolate consumption was associated with reduced stress and improved mood in babies.
Additionally, another study found that drinking high-polyphenol cocoa improved feelings of calmness and contentment.
Additionally, a study of older men showed that eating chocolate is associated with improved overall health and mental health.
While the results of these early studies are promising, more research is needed on cocoa's effects on mood and depression before more definitive conclusions can be drawn.
6. Flavanols may improve symptoms of type 2 diabetes
Test-tube studies show that cocoa flavanols can slow the digestion and absorption of carbohydrates in the intestines, improve insulin secretion, reduce inflammation and stimulate the absorption of sugar from the blood into the muscles.
Some studies suggest that consuming higher amounts of flavanols, including those found in cocoa, may reduce the risk of type 2 diabetes.
Additionally, a review of human studies shows that consuming flavanol-rich dark chocolate or cocoa improves insulin sensitivity and blood sugarcontrol and reduces risk factors in both diabetic and non-diabetic people. inflammation.
Despite these promising results, there are inconsistencies in the research, with some studies finding only limited effects, slightly poorer or no effect at all on diabetes control.
Nonetheless, these results, combined with more specific positive effects on heart health, suggest that cocoa polyphenols may have a positive impact on preventing and controlling diabetes, although more research is needed.
7. May help with weight management in many surprising ways
It is thought that cocoa may help regulate energy use, reduce appetite and inflammation, and increase fat oxidation and satiety.
A population study found that people who regularly eat chocolate have a lower BMI than those who eat less chocolate, even though they also eat more calories and fat.
Additionally, a weight loss study using a low-carbohydrate diet found that the group that consumed 42 grams, or about 1.5 ounces, of 81% cacao chocolate per day lost weight faster than the group that ate a regular diet.
However, other studies have found that eating chocolate can lead to weight gain. However, many of them do not differentiate between the types of chocolate consumed - white and milk chocolate do not have the benefits of dark chocolate.
Overall, cocoa and cocoa-rich products appear to be helpful for weight loss or weight maintenance, but further research is needed.
8. May have anti-cancer properties
Cocoa has the highest concentration of flavanols of any food and can significantly increase the amount of flavanols in your diet.
Test-tube studies of cocoa ingredients have found that they have antioxidant effects, protect cells from damage by reactive molecules, fight inflammation, inhibit cell growth, induce cancer cell death and help prevent the spread of cancer cells.
Animal studies using cocoa-rich diets or cocoa extract have shown positive results in reducing breast, pancreatic, prostate, liver and colon cancers, as well as leukemia.
Studies in humans show that a diet rich in flavanols is associated with a reduced risk of cancer. However, the evidence for cocoa is conflicting, as some trials found no benefit and some even noted an increased risk.
Small human studies on cocoa and cancer suggest it can be a powerful antioxidant and may play a role in preventing cancer. However, more research is needed.
9. Theobromine and theophylline content may help asthma patients
It is thought that cocoa may be beneficial to asthma sufferers because it contains anti-asthmatic compounds such as theobromine and theophylline.
Theobromine is similar to caffeine and may help relieve persistent coughs. Cocoa powder contains about 1.9 grams of this compound per 100 grams, or 3.75 ounces.
Theophylline helps your lungs expand, your airways relax and reduce inflammation.
Animal studies show that cocoa extract can reduce airway constriction and tissue thickness.
However, these findings have not yet been clinically tested in humans, and it is unclear whether cocoa is safe when used with other anti-asthma medications.
So while this is an interesting area of development, it's too early to say how cocoa might be used to treat asthma.
10. Antibacterial and immune-stimulating properties may benefit your teeth and skin
Cocoa contains many compounds with antibacterial, antienzyme and immunostimulatory properties that may contribute to its oral health.
In one study, mice infected with oral bacteria from cocoa extract had significantly fewer cavities than mice that drank only water.
However, there are no significant human studies, and most cocoa products consumed by humans also contain sugar. Therefore, new products need to be developed to experience the oral health benefits of cocoa.
Despite popular belief, the cocoa in chocolate is not the cause of acne. In fact, cocoa polyphenols have been found to have significant benefits for your skin.
Long-term cocoa intake has been shown to help with sun protection, skin blood circulation, and improve skin's surface texture and moisture.
11. Easy to incorporate into your diet
EFSA 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 to achieve Heart Health Benefits.
Other researchers, however, think this number is too low, claiming that more flavanols are needed to see a benefit.
In general, it’s important to choose a cocoa source that’s high in flavanols—the less processed, the better.
Fun ways to add cocoa to your diet include:
- Eat dark chocolate:Make sure it is
of good quality and contains at least 70% cocoa. - Cold/Hot Cocoa:Mix cocoa with
your favorite dairy or non-dairy milk< span>'s
Chocolate Milkshake. - Smoothies:Cocoa can
be added to your favorite healthy smoothie recipes to make them even more
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Rich chocolate flavor. - Pudding:You can add raw
cocoa powder (non-Dutch) to homemade puddings such as chia Fruit breakfast pudding
or rice pudding. - Vegan Chocolate Mousse: Processed avocado, cocoa, almond milk and
sweet Flavors, like dates, create a thick vegan chocolate mousse. - Sprinkle on fruit:Cocoa
is especially suitable for sprinkling on bananas or strawberries. - Granola Bars:Add cocoa to your favorite granola
bar mix , to add health benefits and enrich flavor.
