11 Health and Nutrition Benefits of Cocoa Powder

Cocoa is thought to have first been used by the Maya civilization
of Central America.It was introduced to Europe by Spanish conquerors in the
16th century and quickly became popular as a health-promoting medicine.Cocoa
powder is made by crushing cocoa beans and removing the fat or cocoa butter.

Today, cocoa is most famous for its role in chocolate
production. However, modern research has revealed that it does indeed contain
important compounds that can benefit your health.

Here are 11 health and nutrition benefits of cocoa powder.

1. Rich in Polyphenols That Provide Several Health Benefits

Polyphenols are naturally occurring antioxidants found in
foods like fruits, vegetables, tea, chocolate and wine. They have been linked
to numerous health benefits, including reduced inflammation, better blood flow,
lower blood pressure and improved cholesterol and blood sugar levels. Cocoa is
one of the richest sources of polyphenols. It’s especially abundant in
flavanols, which have potent antioxidant 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.

2. May Reduce 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. This effect was first
noted in the cocoa-drinking island people of Central America, who had much
lower blood pressure than their non-cocoa-drinking mainland relatives. The
flavanols in cocoa are thought to improve nitric oxide levels in the blood,
which can enhance the function of your blood vessels and reduce blood pressure
.

One review analyzed 35 experiments that provided patients
with 0.05–3.7 ounces (1.4–105 grams) of cocoa products, or roughly 30–1,218 mg
of flavanols. It found that cocoa produced a small but significant reduction of
2 mmHg in blood pressure.

Additionally, the effect was greater in people who already
had high blood pressure than those without it and in older people compared to younger
people.

However, it’s important to remember that processing
significantly reduces the number of flavanols, so the effects most likely will
not be seen from the average chocolate bar.

3. May Lower Your Risk of Heart Attack and Stroke

In addition to lowering blood pressure, it appears that
cocoa has other properties that may reduce your risk of heart attack and stroke.
Flavanol-rich cocoa improves the level of nitric oxide in your blood, which
relaxes and dilates your arteries and blood vessels and improves blood flow. What’s
more, cocoa has

been found to reduce “bad” LDL cholesterol, have a blood
thinning effect similar to aspirin, improve blood sugars and reduce
inflammation . These properties have been linked to a lower risk of heart attack,
heart failure and stroke. A review of nine studies in 157,809 people found that
higher chocolate consumption was associated with a significantly lower risk of
heart disease, stroke and death.

Two Swedish studies found that chocolate intake is linked to
a lower rate of heart failure at doses of up to one serving of 0.7–1.1 ounces
(19–30 grams) of chocolate per day, but the effect was not seen when consuming
higher amounts.

These results suggest that frequent consumption of small
amounts of cocoa-rich chocolate may have protective benefits for your heart.

4. 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
function and blood flow. Flavanols can cross the blood-brain barrier and are
involved in the biochemical pathways that produce neurons and important
molecules for the function of your brain. Additionally, flavanols influence the
production of nitric oxide, which relaxes the muscles of your blood vessels,
improving blood flow and blood supply to your brain.

A two-week study in 34 older adults given high-flavanol
cocoa found blood flow to the brain increased by 8% after one week and 10%
after two weeks.

Further studies suggest that daily intake of cocoa flavanols
can improve mental performance in people with and without mental impairments. These
studies indicate a positive role of cocoa on brain health and possible positive
effects on neurodegenerative diseases like Alzheimer’s and Parkinson’s. However,
more research is needed.

5. May Improve Mood and Symptoms of Depression by Various
Means

In addition to cocoa’s positive impact on age-related mental
degeneration, its effect on the brain may also improve mood and symptoms of
depression. The positive effects on mood may be due to cocoa’s flavanols, the
conversion of tryptophan to the natural mood stabilizer serotonin, its caffeine
content or simply the sensory pleasure of eating chocolate.

One study on chocolate consumption and stress levels in
pregnant women found that more frequent intake of chocolate was associated with
reduced stress and improved mood in babies.

Furthermore, another study discovered that drinking
high-polyphenol cocoa improved calmness and contentment. Additionally, a study
in senior men showed that eating chocolate was linked to improved overall
health and better psychological well-being. While the results of these early
studies are promising, more research on the effect of cocoa on mood and
depression is needed before more definite conclusions can be drawn.

6. Flavanols May Improve Symptoms of Type 2 Diabetes

Though overconsumption of chocolate is certainly not good
for blood sugar control, cocoa does, in fact, have some anti-diabetic effects.

Test-tube studies indicate that cocoa flavanols can slow
down carbohydrate digestion and absorption in the gut, improve insulin
secretion, reduce inflammation and stimulate the uptake of sugar out of the
blood into the muscle. Some studies have shown that a higher intake of
flavanols, including those from cocoa, can result in a lower risk of type 2
diabetes.

Additionally, a review of human studies showed that eating
flavanol-rich dark chocolate or cocoa can can improve insulin sensitivity and
blood sugar control and reduce inflammation in diabetic and nondiabetic people.
Despite these promising results, there are inconsistencies in the research with
some studies finding only a limited effect, slightly worse control of diabetes
or no effect at all. Nevertheless, these results combined with the more
concrete positive effects on heart health indicate cocoa polyphenols may have a
positive impact on both preventing and controlling diabetes, though more
research is required.

7. May Aid Weight Control in Many Surprising Ways

Somewhat paradoxically, cocoa intake, even in the form of chocolate, may help you control your weight.It’s thought that cocoa may help by regulating the use of energy, reducing appetite and inflammation and increasing fat oxidation and feelings of fullness. A population study found that people who consumed chocolate more frequently had a lower BMI than people who ate it less often, despite the former group also eating more calories and fat. Additionally, a weight loss study using low-carbohydrate
diets found that a group given 42 grams or about 1.5 ounces of 81% cocoa
chocolate per day lost weight faster than the regular diet group. However,
other studies have found that chocolate consumption increases weight. Yet, many
of them did not differentiate between the type of chocolate consumed — white
and milk chocolate do not have the same benefits as dark.

Overall, it appears that cocoa and cocoa-rich products may
be helpful in achieving weight loss or maintaining weight, but further studies
are needed.

8. May Have Cancer-Protective Properties

Flavanols in fruits, vegetables and other foods have
attracted a great deal of interest due to their cancer-protective properties,
low toxicity and few adverse 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. Test-tube studies on components of cocoa have found
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 using a cocoa-rich
diet or cocoa extracts have seen positive results in reducing breast,
pancreatic, prostate, liver and colon cancer, as well as leukemia. Studies in
humans have shown that flavanol-rich diets are associated with a decrease in
cancer risk. However, the evidence for cocoa specifically is conflicting, as
some trials have found no benefit and some have even noticed an increased risk.

Small human studies on cocoa and cancer suggest that it can
be a powerful antioxidant and may play a role in cancer prevention. However,
much more research is needed.

9. Theobromine and Theophylline Contents May Help People
With Asthma

Asthma is a chronic inflammatory disease that causes
obstruction and inflammation of the airways and can be life-threatening. It’s
thought that cocoa may be beneficial for people with asthma, as it contains
anti-asthmatic compounds, such as theobromine and theophylline. Theobromine is
similar to caffeine and may help with persistent coughing. Cocoa powder
contains about 1.9 grams of this compound per 100 grams or 3.75 ounces. Theophylline
helps your lungs dilate, your airways relax and decreases inflammation. Animal
studies have shown that cocoa extract can reduce both the constriction of the
airways and tissue thickness. However, these findings have not yet been
clinically tested in 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.

10. Antibacterial and Immune-Stimulating Properties May
Benefit Your Teeth and Skin

Several studies have explored the protective effects of
cocoa against dental cavities and gum disease. Cocoa contains many compounds
that have antibacterial, anti-enzymatic and immune-stimulating properties that
may contribute to its oral health effects. In one study, rats infected with
oral bacteria that were given cocoa extract had a significant reduction in
dental cavities, compared to those given only water. 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. Despite popular opinion, cocoa
in chocolate is not a cause of acne. In fact, cocoa polyphenols have been found
to provide significant benefits for your skin. Long-term ingestion of cocoa has
been shown to contribute to sun protection, skin blood circulation and improve
the surface texture and hydration of your skin.

11. Easy to Include in Your Diet

The exact amount of cocoa you should include in your diet to
achieve health benefits is not clear.

The European Food Safety Authority 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. However, this number has been deemed too low by
other researchers, who claim higher amounts of flavanols are required to see
benefits. Overall, it’s important to select cocoa sources that have a high
flavanol content — the less processed, the better.

The Bottom Line

Cocoa has captivated the world for thousands of years and is
a big part of modern cuisine in the form of chocolate. Health benefits of cocoa
include decreased inflammation, improved heart and brain health, blood sugar
and weight control and healthy teeth and skin. It’s nutritious and easy to add
to your diet in creative ways. However, make sure to use non-alkalized cocoa
powder or dark chocolate containing more than 70% cocoa if you want to maximize
health benefits. Remember that chocolate still contains significant quantities
of sugar and fats, so if you’re going to use it, stick to reasonable portion
sizes and combine it with a healthy balanced diet.

 

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