Top 5 Cacao Benefits

Cacao is nutrient-dense superfood that can reduce high blood pressure, improve insulin sensitivity, increase cerebral and blood flow and concentration, improve mood, reduce mental fatigue, risk of dementia, stroke, and Alzheimer’s disease.

Primary Key Points

Antioxidant Properties: Rich in polyphenols, cacao helps reduce inflammation, improves cholesterol and blood sugar levels, and fights free radicals to protect against cell damage and chronic diseases.

Blood Pressure Control: Cacao's flavanols help relax and dilate blood vessels, improving blood flow and lowering blood pressure, reducing the risk of hypertension.

Type 2 Diabetes Management: Cacao's epicatechin improves insulin sensitivity, reduces insulin resistance, and protects the cardiovascular system from the harmful effects of type 2 diabetes.

Brain Health: Cacao enhances cognitive function by increasing blood flow to the brain, improving concentration and mood, and reducing the risk of strokes, dementia, and Alzheimer’s.

Physical Activity: Cacao provides energy and nutrients like magnesium and iron, which enhance physical performance and recovery by improving muscle oxygen supply.

Introduction

Cacao has captivated the world for hundreds of years. The Mayans cultivated cacao as early as 300 CE on the Yucatan Peninsula. 1200 years later, the Aztecs were still using it regularly for a drink. Now, cacao is still a big part of modern cuisine in the form of chocolate.

Cacao significantly impacts everything from cholesterol levels to stress and even exercise recovery. Its health benefits include decreased inflammation, improved heart and brain health, and blood sugar and weight control.

Most of the research focuses on the powerful phytochemical group known as flavonoids, of which cacao is one of the best sources in the world. It has more than tea and wine, two foods often touted as superfoods for their flavonoid content alone. However, in cacao, flavonoids are far from the only beneficial compound; they are also a rich source of various nutrients that work splendidly with flavonoids.

Cacao: A Nutrient-Dense Superfood

Cacao is more than a phytochemical powerhouse; it is also a source of fiber, healthy fats, and minerals such as copper, magnesium, and iron.

But phytochemicals and antioxidants are where cacao shines. Antioxidants such as polyphenols are at the forefront of nutritional science. They are naturally occurring compounds that scavenge the body for damage-inducing free radicals.

These polyphenols have been linked to numerous health benefits, including reduced inflammation, better blood flow, lower blood pressure, and improved cholesterol and blood sugar levels [1].

Cacao and Hypertension

Cacao can reduce high blood pressure or Hypertension. Researchers first noted this effect in the people of Central America, who drank cocoa regularly and had much lower blood pressure than their mainland relatives [2].

Hypertension is often called the silent killer because approximately one-third of those who have it do not know. High blood pressure causes the heart and blood vessels to work harder and become damaged [3].

Cacao and its flavanols have a positive impact on endothelium function. Many people have endothelium dysfunction because it’s related to increased oxidative stress and reduced nitric oxide production. Flavanols improve the nitric oxide level in the blood, relaxing and dilating the arteries and blood vessels and improving blood flow [4].

Cacao and Type 2 Diabetes

We now know that the flavanols in cacao increase nitric oxide production, which improves vasoconstriction and vasodilation (the narrowing and widening of blood vessels that control blood flow). When the blood vessels are functioning correctly, the endothelium is less susceptible to damage from diabetes.

Additionally, a specific type of flavanol, epicatechin, may improve insulin sensitivity and reduce insulin resistance, inflammation, and oxidative stress in muscle and fat cells [5].

These factors reduce the significant negative impact type 2 diabetes has on the cardiovascular system.

Cacao and Brain Health

Cacao has numerous positive effects on the brain and cognitive function, including increased cerebral and blood flow and concentration, mood improvement, reduced mental fatigue, and reduced risk of dementia, stroke, and Alzheimer’s disease.

A stroke is defined as a rapid loss of blood to the brain because of blockage or bleeding. Those who consume cacao regularly have a lower risk of stroke because cacao’s flavonoids influence the production of nitric oxide, which relaxes the muscles of the blood vessels, improving blood flow and blood supply to the brain [6].

Besides, cacao’s ability to lower blood pressure, cholesterol, and type 2 diabetes risk indirectly protects against stroke.

Cacao doesn’t only protect from strokes; it also improves cognitive functions. Studies found a strong correlation between regular cocoa consumption and cognitive function. Studies suggest that daily intake of cocoa flavanols can improve mental performance in people with and without mental impairments, such as Alzheimer’s and dementia [7].

We also can’t forget about cacao's stimulus effect. It contains small amounts of the stimulant methylxanthine in the form of caffeine and theobromine. Although the amount of these stimulants is low compared to coffee and tea, they are pharmacologically active compounds and may explain chocolate's feel-good nature.

One study found that drinking high-polyphenol cocoa improved calmness and contentment [8].

Cacao and Physical Activity

In pre-Columbian times, Aztec warriors ate cacao regularly because they believed it imparted strength and inspiration. Today, cacao and chocolate are still popular foods for athletes during workouts and recovery.

Cacao is calorically and nutrient-dense; it supplies small amounts of stimulation from theobromine and caffeine that may help prolong physical activity [9]. It also improves the widening of blood vessels, which brings more oxygen to your muscles. Plus, it’s delicious.

Cacao holds a unique position as a phytochemically rich, calorically dense food that can play a crucial role in providing the energy you need for your physical activity in a health-promoting way.

The majority of cacao's calories come from fat, but cacao also contains carbohydrates and protein, nutrients required for physical activity. Even cocoa powder, which is much lower in fat because the cocoa butter has been removed, is still a good source of the beneficial components of cacao.

Cacao, of course, is more than calories and energy. The other nutrients it contains, magnesium and iron, do more than help you meet your recommended daily intake; they can improve physical performance.

Pick the Right Cacao

Choosing and buying the best chocolate can be daunting. There is an array of cacao and chocolate on the market. However, you can narrow the choices by knowing the optimal cocoa percentage.

When choosing dark chocolate, look for bars with a cocoa content of 70% or higher. Higher-percentage dark chocolate contains a higher concentration of antioxidants and nutrients than chocolate with a lower cocoa percentage [10].

Besides, a higher cocoa percentage means that it’s lower in sugar.

If you wish to make full use of this fantastic plant, choose wisely.

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FAQ

What are the health benefits of cacao?

Cacao offers numerous health benefits, including lowering blood pressure, improving brain function, supporting physical activity, managing type 2 diabetes, and providing powerful antioxidants that protect against chronic diseases.

How does cacao lower blood pressure?

Cacao flavanols improve the production of nitric oxide, which relaxes and dilates blood vessels, resulting in better blood flow and lower blood pressure.

Can cacao improve brain function?

Yes, cacao enhances cognitive function by increasing blood flow to the brain, improving concentration, and reducing the risk of strokes, dementia, and Alzheimer’s disease.

Is cacao beneficial for physical performance?

Yes, cacao provides energy, improves oxygen supply to muscles, and contains nutrients like magnesium and iron that enhance physical performance and aid in recovery.

Does cacao help with type 2 diabetes?

Yes, the epicatechin in cacao improves insulin sensitivity and reduces insulin resistance, helping protect the cardiovascular system from the effects of type 2 diabetes.

What is the best type of cacao to choose?

When selecting cacao or chocolate, choose dark chocolate with a cocoa content of 70% or higher for a higher concentration of antioxidants and lower sugar content.