I have cocoa powder in my morning shake most days.
Cocoa is most famous for being what makes chocolate, since the Maya civilisation of Central America and introduction to Europe by the Spanish, however recent research has demonstrated that it contains important compounds that can benefit your health
Here are several reasons why I consume cocoa everyday…
1. Full of Polyphenols That Provide Several Health Benefits
Cocoa is rich in polyphenols, which have significant health benefits, including reduced inflammation and improved cholesterol levels. However, processing cocoa into chocolate or other products can substantially decrease the polyphenol content.
2. Reduces High Blood Pressure by Improving Nitric Oxide Levels
Studies reveal that cocoa is rich in flavanols, which lower blood pressure by improving nitric oxide levels and blood vessel function. Cocoa containing between 30–1,218 mg of flavanols can reduce blood pressure by an average of 2 mmHg.
3. Lowers Risk of Heart Attack and Stroke
Cocoa can improve blood flow and reduce cholesterol. Eating up to one serving of chocolate per day may reduce your risk of heart attack, heart failure and stroke.
4. Improves Brain Function
Flavanols in cocoa can support neuron production, brain function and improve blood flow and supply to brain tissue. They may have a role in preventing age-related brain degeneration, such as in Alzheimer’s disease, but more research is needed.
5. Improves Mood and Symptoms of Depression
Cocoa may exert some positive effects on mood and symptoms of depression by reducing stress levels and improving calmness, contentment and overall psychological well-being. However, more research is needed.
6. Improves Symptoms of Type 2 Diabetes
Cocoa and dark chocolate may reduce your risk of diabetes and maintain healthy blood sugar levels. However, there are some conflicting results in the scientific evidence, so more research is needed.
7. Helps Weight Control
Cocoa products are associated with a lower weight, and the addition of cocoa to your diet may help achieve faster weight loss. However, more research is needed on this topic to determine exactly what type and how much cocoa is ideal.
8. Cancer-Protective Properties
The flavanols in cocoa have been shown to have promising anti-cancer properties in test-tube and animal studies, but data from human trials is lacking.
9. Theobromine and Theophylline Contents May Help People With Asthma
Cocoa extract has demonstrated some anti-asthmatic properties in animal studies. However, human trials are needed before it can be recommended as a treatment.
10. Antibacterial and Immune-Stimulating Properties May Benefit Your Teeth and Skin
Cocoa can promote healthy teeth by fighting bacteria that cause cavities, though this does not apply to sugar-containing products. It also promotes healthy skin by protecting it from sunlight and improving circulation, the skin surface and hydration.
11. Tastes Great and Easy to Include in Your Diet
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 dairy or nondairy milk for a chocolate milkshake.
- Smoothies: Cocoa can be added to your favorite healthy smoothie recipe to give it a richer, chocolatey taste, like I do.
- Puddings: You can add raw cocoa powder to homemade puddings like chia breakfast puddings or rice pudding. I even got a great vegan (no milk) chocolate and coconut dessert at a gastro pub in north London last night.
- Vegan chocolate mousse: Process avocado, cocoa, almond milk and a sweetener like dates for a thick vegan chocolate mousse.
- Sprinkle over fruit: Cocoa is particularly nice sprinkled over bananas or strawberries.
- Granola bars: Add cocoa to your favorite granola bar mixture to bump up the health benefits and enrich the flavor.
There is 11 good reasons why I, and you should, include cocoa in your diet.
Enjoy,
Scott
If you want to read more of the research behind these benefits, please check out Health Line article by Elise Mandl, BSc, APD @ https://www.healthline.com/nutrition/cocoa-powder-nutrition-benefits
