Uncovering the Perks of Cocoa Powder: Exploring Its Advantages
Cocoa powder, a key ingredient in many beloved treats, has long been associated with reducing blood pressure and heart disease risk. However, recent scientific findings suggest that its health benefits extend far beyond these well-known cardiovascular effects.
Beyond reducing blood pressure and heart disease risk, the latest scientific findings on cocoa powder’s health benefits include improved brain function, mood enhancement, gut health support, increased insulin sensitivity, and provision of essential minerals like magnesium and calcium.
Brain Health and Cognition
Cocoa flavanols may improve attention, memory, learning, and overall brain function by increasing nitric oxide-mediated blood flow to the brain and providing caffeine for short-term cognitive boosts. There is preliminary evidence suggesting a potential role in lowering the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s, though more research is needed.
Mood Improvement and Anti-Depressant Effects
Cocoa contains neurotransmitters such as serotonin, tryptophan, tyrosine, and phenylethylamine, which are linked to elevated mood, feelings of wellbeing, and may alleviate depression naturally.
Gut Health
Emerging research connects cocoa consumption with improved gut integrity and reduced inflammation, which can positively influence metabolism and mood.
Metabolic Health
Some evidence suggests cocoa may enhance insulin sensitivity, thereby potentially lowering diabetes risk.
Nutritional Mineral Content
Cocoa is a rich plant-based source of magnesium, vital for heart and brain function, and contains more calcium per weight than cow’s milk, supporting bone health and other physiological functions.
It is important to note that a recent large-scale study (COSMOS) has questioned the overall health claims of chocolate, emphasizing moderation and suggesting prior conclusions may be overstated or conflicted by funding sources. This does not negate the specific benefits associated with high-flavanol pure cocoa powder but highlights the importance of balanced consumption.
In conclusion, the health benefits of cocoa powder extend notably to brain and mental health, gut function, and key mineral provision, in addition to cardiovascular effects widely known for lowering blood pressure and heart disease risk. Optimal cocoa consumption can include dark chocolate with a cocoa content of at least 70%, adding pure cacao powder to baked goods, adding cocoa powder or cacao nibs to smoothies or overnight oats, making hot or cold chocolate drinks with cocoa powder and milk, and preparing vegan chocolate mousse using silken tofu, plant milk, and cocoa powder with a natural sweetener.
References:
[1] A 2021 review suggests that cocoa may help protect the skin from sun damage and improve its overall structure and health, potentially increasing skin elasticity and reducing facial wrinkles.
[2] A 2020 review suggests that cocoa may have positive effects on gut bacteria, enhancing the growth of beneficial bacteria such as Lactobacillus and Bifidobacterium.
[3] Another systematic review of 12 studies found that cocoa polyphenols had positive effects on memory and executive function in healthy adults.
[4] Polyphenolic compounds in cocoa may help to prevent or delay type 2 diabetes by improving insulin function and regulation. However, more studies are needed to confirm the anti-diabetic actions of cocoa flavanols.
[5] The observed effects on lipid metabolism included lowering triglycerides, increasing HDL cholesterol, and lowering LDL cholesterol.
[6] Cocoa is rich in polyphenols, constituting about 10% of a whole cocoa bean's dry weight.
[7] Cocoa affects nitric oxide and dilates blood vessels, reducing pressure in blood vessels.
[8] Research shows that cocoa powder contains antioxidant polyphenols that have many health benefits, such as reducing inflammation and helping prevent common conditions such as high blood pressure, heart disease, and high cholesterol.
[9] There is a link between chocolate consumption and a 37% lower risk of CVD and a 29% lower risk of stroke.
[10] Cocoa inhibits angiotensin-converting enzyme (ACE), relaxing the veins.
[11] Cocoa metabolites can enhance gut health, improve immunity, and reduce the risk of diseases.
