Health and Nutrition Benefits of Cocoa Powder
Cocoa powder is made from roasted cocoa beans, by crushing them and removing the fat or cocoa butter. It has been used for centuries in various forms such as beverages, chocolates, and desserts. It is a rich source of polyphenols, flavonoids, and anti-oxidants.Cocoa powder is a nutrient-dense food that contains a high concentration of minerals. It also has the following health and nutrition benefits: Rich in Polyphenols That Provide Several Health Benefits: Polyphenols are naturally occurring antioxidants found in foods like fruits, vegetables, tea, chocolate and wine.Polyphenols offer numerous health benefits, that include reduced inflammation, better blood flow, lower blood pressure and improved cholesterol and blood sugar levels. In one randomized research experiment, forty-two individuals were given 40 grams of cocoa powder each day for four weeks. They had significant increases in HDL and significant decreases in oxidized LDL levels. HDL (high-density lipoprotein) is protective against cardiovascular risk, but oxidized LDL is a substantial risk factor. Cocoa is one of the richest sources of polyphenols. It also has an abundance of flavanols, that have potent anti-oxidant 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 benefits. Helps Prevent High Blood Pressure by Improving Nitric Oxide Levels Cocoa, both in its powdered form and in the form of dark chocolate, may be able to help lower blood pressure. The flavanols in cocoa are believed to improve nitric oxide levels in the blood, which can enhance the function of the blood vessels and reduce blood pressure.In an analysis of over 35 experiments that gave patients 0.05–3.7 ounces (1.4–105 grams) of products containing cocoa or approximately 30–1,218 mg of flavanols, it was significantly discovered that cocoa generated a minor but significant drop in blood pressure of 2 mmHg. Furthermore, the effect was more substantial in persons who already had high blood pressure than in those who did not and in older adults compared to younger people. However, it’s crucial to realize that processing dramatically reduces the number of flavanols, so the effects are unlikely to be observed in the ordinary chocolate bar that is manufactured after heavy processing. Lowers the Risk of Heart Attack and Stroke as well as Improves Heart Health Cocoa seems to have other qualities that not only decrease blood pressure, but also help lessen the chances of a heart attack or stroke risk. For example, flavanol-rich cocoa improves the level of nitric oxide in the blood, which relaxes and dilates the arteries and blood vessels as well as improves blood flow . Additionally, cocoa lowers “bad” LDL cholesterol, acts similarly to aspirin in blood thinning, improves blood sugar control, and reduces inflammation. These characteristics reduce the risk of heart attack, heart failure, and stroke. A review of nine research studies demonstrates that increasing the consumption of chocolate may considerably reduce the risk of heart disease, stroke, and mortality. Furthermore, two Swedish studies have discovered that consuming up to one serving of 0.7–1.1 ounces (19–30 grams) of chocolate per day may decrease the risk of heart failure. These findings imply that consuming small amounts of cocoa-rich chocolate frequently may benefit the heart. Polyphenols Improve Blood Flow to Your Brain and Brain Function Several studies have found that polyphenols, such as those in cocoa, may reduce your risk of neurodegenerative diseases by improving brain functioning and blood flow. Flavanols can pass the blood-brain barrier and are involved in the metabolic processes in the body that are responsible for producing neurons and other critical molecules. These help improve the cognitive functioning of the brain, including memory, attention and reaction time. Furthermore, flavanols stimulate the synthesis of nitric oxide, which relaxes the blood vessel muscles, increasing blood flow and blood supply to the brain. A two-week trial conducted on 34 older adults on high-flavanol cocoa found that after one week, blood flow to the brain rose by 8% and by 10% after two weeks. Additional experiments and studies have indicated that daily consumption of cocoa flavanols may help improve the mental performance in both healthy and mentally impaired individuals. These studies suggest that cocoa has a beneficial influence on brain health and may positively affect neuro-degenerative illnesses such as Alzheimer’s and Parkinson’s. Improves Mood and Symptoms of Depression by Various Means Cocoa also helps improve mood and symptoms of depression. In addition, it also has favourable and positive impact on age-related mental deterioration and degeneration. According to one research, increased chocolate consumption during pregnancy leads to less stress and improved mood in infants. Furthermore, another experiment has revealed that consuming chocolate with high polyphenol content can enhance the feelings of calm and happiness. Likewise, another research of elderly males revealed that chocolate consumption was associated with improved general health and psychological well-being. The flavanols and caffeine concentration contribute to its mood enhancement properties. In addition, it helps convert tryptophan to the natural mood stabilizer serotonin. You may also experience the sensory pleasure of eating chocolate. All these factors contribute to its good mood benefits While the results of these early studies are promising, more research on the effect of cocoa on mood and depression are needed before more definite conclusions can be drawn. Flavanols May Improve Symptoms of Type 2 Diabetes While excessive chocolate intake is undoubtedly detrimental to blood sugar regulation, cocoa does offer some anti-diabetic properties and may help improve symptoms of type 2 diabetes. Test tube research indicates that cocoa flavanols inhibit carbohydrate digestion and absorption in the stomach. In addition, they help increase the production of insulin, reduce inflammation, and hasten transport of sugar from the circulation into the muscle. Few other experiments have also demonstrated that enhancing your consumption of flavanols, especially those found in cocoa, may help reduce the risk of type 2 diabetes. Additionally, a review of another human research found that eating dark chocolate or cocoa high in flavanols can help improve insulin sensitivity and blood sugar management and reduce inflammation in both diabetic and non-diabetic individuals. Nonetheless, these findings, together with more substantial evidence of its benefits on heart health, suggest that cocoa polyphenols may benefit both preventing and managing diabetes. Helps in Weight Control Somewhat paradoxically, consumption of cocoa, even if it is in the form of chocolate, may help you control your weight. It aids in weight loss by controlling energy consumption, lowering hunger and inflammation. In addition, it also accelerates fat oxidation and feelings of fullness. According to population study, people who consumed chocolate more regularly had a lower BMI than others. Although the former group ingested more calories and fat, they had a lower BMI. Additionally, weight-loss experiments involving low-carbohydrate diets discovered that a group of people consuming 42 grams of 81% cocoa chocolate per day lost weight more quickly than a group of people on a standard diet. So, overall, it is safe to deduce and infer that cocoa and cocoa-rich products may help reduce or maintain weight, but further studies are required. May Have Cancer-Protective Properties Flavanols in fruits, vegetables and other foods have cancer protective properties, are low in toxicity, and have few side effects. Cocoa has the highest concentration of flavanols out of all foods per weight and can significantly contribute to their amount in your diet, so consuming it may help protect from cancer. Test-tube studies on components of cocoa have indicated that they have antioxidant effects, protect cells against damage from reactive molecules, fight inflammation, inhibit cell growth, induce cancer cell death and help prevent the spread of cancer cells. Animal studies of a cocoa-rich diet or cocoa extracts given to them have shown positive results in reducing breast, pancreatic, prostate, liver and colon cancer, as well as leukemia. Studies in humans have showed that flavanol-rich diets are associated with a reduction in the risk of cancer. However, this is a conflicting evidence for cocoa specifically, as some trials have inferred that cocoa has absolutely no benefit and some have even indicated that on the contrary cocoa may increase the risk of cancer. Small studies on humans have indicated that since cocoa is a very potent antioxidant, and has anti-cancer properties so it may play a role in prevention of cancer, particularly in reducing the risk of colon cancer. However, much more research is needed to substantiate this. Theobromine and Theophylline Contents May Be Beneficial in Asthma Asthma is a chronic inflammatory illness that causes blockage and inflammation in the airway in our body and can be life-threatening. Cocoa may be beneficial for people with asthma, as it contains anti-asthmatic compounds, such as theobromine and theophylline. Theobromine, which is comparable to caffeine, may help with persistent and chronic coughing. For example, 1.9 grams of theobromine is present in 100 grams (3.75 ounces) of cocoa powder. Theophylline widens your lungs, relaxes your airways and reduces inflammation. In addition, the cocoa extract is known to reduce both airway constriction and tissue thickness in animal experiments. However, these findings have not yet been clinically tested on humans, and it’s unclear if cocoa is safe to use with other anti-asthmatic drugs. Therefore, even though this is an interesting area of development, it’s too early to say how cocoa may be used in treating asthma. Antibacterial and Immune-Stimulating Properties May Benefit Your Teeth and Skin Cocoa has innumerable antibacterial, anti-enzymatic, and immune-stimulating chemicals and properties that may contribute to its beneficial effects on oral and dental health by protecting against dental cavities and gum disease. In one research animals infected with oral bacteria who were given cocoa extract, exhibited a substantial reduction in dental cavities compared to those given only water. Contrary to common belief, cocoa in chocolate does not promote acne. Instead, cocoa polyphenols provide considerable skin advantages. For example, cocoa consumption on a long-term basis demonstrates increased UV protection, better blood circulation, and surface smoothness and moisture. However, there are no significant human studies, and the majority of cocoa products consumed by humans also contain sugar. As a result, new products will need to be developed to experience the oral health benefits of cocoa. How to Include Cocoa in Your Diet 1. Consume dark chocolate While consuming dark chocolate ensure that it is high quality and comprises at least 70% cocoa to get the best results. 2. Smoothies Add cocoa to your favourite healthy smoothie recipe to enhance its chocolate flavor and more particularly health benefits . 3. Puddings You can add raw cocoa powder (not Dutch) to homemade puddings such as chia breakfast puddings or rice pudding. 4. Hot/cold Cocoa Make a chocolate milkshake, by combining Cocoa with your choice of dairy or nondairy milk. 5. Vegan chocolate mousse For a decadent vegan chocolate mousse, combine avocado, Cocoa, almond milk, and a sweetener such as dates. 6. Sprinkle over fruit Cocoa is delicious even when sprinkled on bananas or strawberries and eaten. 7. Granola bars Add cocoa to enhance the health benefits and flavour of your favourite granola bar recipe. Conclusion Cocoa has been tickling our taste buds for thousands of years and is a big part of modern day cuisine in the form of chocolate. It has many health benefits like decreased inflammation, improved heart and brain health, controlling blood sugar and weight as well as good oral health and skin. It’s nutritious and can be easily and creatively added to your diet to make sumptuous delicacies. However, if you want to maximize health benefits then make sure that you use non-alkalized cocoa powder or dark chocolate containing more than 70% cocoa. Remember that chocolate still contains significant amount of sugar and fats, so if you’re going to use it, consume it prudently by sticking to reasonable portion sizes and combining it with a healthy balanced diet.