Cocoa, also known as Theobroma cacao, is a plant native to the tropical regions of Central and South America. Indigenous people have used it for medicinal and ceremonial purposes for thousands of years. The seeds of the cocoa plant are used to make chocolate, a delicious treat enjoyed all over the world.
Cocoa is packed with nutrients and antioxidants that offer many health benefits of cocoa. Studies have shown that consuming cocoa can improve heart health by reducing inflammation and improving blood flow. Cocoa may also improve brain function and mood by increasing blood flow to the brain and boosting the production of neurotransmitters such as serotonin and dopamine.
In addition to its health benefits, cocoa has a rich and complex flavour that can be enjoyed in various ways. Whether enjoyed as a cup of hot cocoa or a chocolate bar or as a flavorful ingredient in cooking and baking, cocoa is a versatile and delicious addition to any diet.
Its consumption offers health benefits as it is an aphrodisiac, energetic, reduces PMS symptoms, protects heart health, and acts against infections.
And even though cocoa is considered a very caloric food, especially for industrialized chocolates, correct consumption can help maintain body weight.
Table of Contents
Benefits of Cocoa Consumption
1. Reduces PMS symptoms
The desire to eat cocoa-based sweets tends to increase during PMS (Premenstrual Tension), and there is a scientific basis behind this.
The food reduces symptoms such as irritation and fatigue because it has an amino acid that is part of the production of serotonin, a substance responsible for regulating mood.
This effect affects the feeling of well-being and even the quality of sleep. That’s why it’s common to hear the maxim that eating chocolate brings a sense of happiness.
Cocoa beans have another substance, which, combined with some B vitamins, increases this feeling of happiness while keeping the brain functioning typically.
However, consuming pure cocoa or dark chocolate is necessary to obtain this effect.
2. Has aphrodisiac potential
Another known benefit of cocoa is to increase sexual desire and pleasure. It elevates euphoria (joy and physical well-being) and increases the body’s sensitivity, providing increased sexual pleasure.
Cocoa beans have a hormone known as the “passion hormone.” It stimulates an area of the brain that sends alerts, making the body more “ready” for positive stimuli, including sexual ones. And it is women who are more sensitive to this effect.
3. Gives more energy and focus
Eating almonds, or the powder made with them gives the body more energy to get through a busy day. And the merits are caffeine and theobromine, which stimulate brain function.
A 50-gram dark chocolate bar has an average of 19 mg of caffeine and 250 mg of theobromine. Together they increase focus, which is excellent for better academic performance.
It is also an energy food as it has an expressive amount of carbohydrates, one of the body’s primary energy sources. Each heaped tablespoon of cocoa (15 g) contains 3.14 grams of carbohydrates, which are quickly metabolized.
4. Relieves symptoms of inflammatory problems
Nutritionist Sueli Longo explained that cocoa has an anti-inflammatory action resulting from the flavonoids found in almonds.
It’s almost as if these compounds send some message, telling the body that overreacting is unnecessary because it’s all under control.
5. Protects against infections
Professionals also describe flavonoids as inhibiting the proliferation of disease-causing microorganisms, the so-called antimicrobial action.
As a result, these invaders cannot multiply unchecked and, therefore, cannot initiate infections.
6. Inhibits the action of free radicals
The nutritionist explains that flavonoids have yet another essential health effect, the antioxidant potential.
This means that they prevent the action of free radicals, unstable molecules that accelerate cell degradation, preventing the onset of diseases.
7. Decreases the risk of cancer
Sueli Longo also explained that, due to its antioxidant potential, consuming cocoa can significantly help prevent cancer. It prevents free radicals from damaging DNA.
When DNA is affected, failures occur that favour the disordered growth of cells, a problem that increases the threat of tumour formation and the appearance of various types of cancer.
8. Protects cardiovascular health
“Due to its antioxidant, anti-inflammatory and antimicrobial properties, cocoa consumption may be associated with cardioprotective effects,” informs Sueli, describing that the action protects the cardiac tissue from damage produced by free radicals.
The food can help reduce bad cholesterol (HDL) while stimulating the increase of good cholesterol (LDL), provided it is used consciously.
Its consumption also prevents clot formation, improving circulation and blood pressure control and reducing the risk of developing vascular problems, such as thrombosis.
9. Good for the skin
Starting to consume cocoa is good for the health and appearance of the skin as it prevents premature aging, as well as preventing the oxidation of cells. It also protects against the adverse effects of the sun’s rays.
Cocoa also promotes an improvement in skin hydration, as it reduces water loss through the region.
10. Helps to maintain body weight
Even though it is a very caloric product, with 359 calories per 100-gram serving, cocoa is a food that can contribute to the maintenance of body weight.
This benefit is due to almond’s caffeine, which helps burn and dispose of fat ingested in the diet. The body starts to store less of this nutrient, preventing the formation of localized fat.
Finally, theobromine is a mild diuretic. This causes it to encourage the disposal of excess fluids and toxins, which cause swelling and increase the feeling of being overweight.
Fit cake recipe with cocoa
Ingredients
- 2 cups of oat bran
- 2 cups of whole wheat flour
- 1 cup demerara or brown sugar
- Three eggs
- 1 cup skim or vegetable milk
- 1 cup and ½ cocoa powder
- One tablespoon of baking powder
- ½ cup coconut oil.
Preparation mode
You saw that cocoa can help with weight control, and this is a healthy and nutritious recipe for those who want to absorb not only this but all the other benefits of the seed and still quench the craving for something very “chocolaty.”
The preparation is straightforward. First, mix all dry ingredients in a bowl and set aside. Then mix the wet ingredients, which can be in a blender, and add to the dough gradually. This process facilitates mixing and prevents it from lumping.
Grease the pan and put it in a preheated oven at 180º for 45 minutes or until you insert a toothpick and it comes out completely clean. Let it cool, and the delicious cocoa cake is ready.
You can use 4 cups of oatmeal or switch to rice flour If you don’t find or don’t like whole wheat flour.
Relationship between cocoa and chocolate
The most popular products derived from cocoa do not always add their benefits. This is the case with white and milk chocolate.
Chocolate milk has a meagre percentage of cocoa, less than 40%, which is not enough that the body can absorb the properties. It also receives a significant addition of sugar, milk, and cocoa butter, increasing its caloric value and making it uninteresting for weight control.
White chocolate is milk, cocoa butter, and sugar without any almond component. Therefore, it does not have a reasonable amount of advantages and is still very caloric.
What is the best option for consumption?
The best option is always to use cocoa powder, easily found in supermarkets and used in various recipes—nibs, roasted and fermented almonds, or dark chocolate with at least 60% cocoa.
Care
Even though cocoa is a food with benefits, it should not be consumed excessively as it is high in calories.
Consuming 50 grams of dark chocolate or cocoa daily is recommended. On top of that, food can contribute to weight gain and related problems.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.