Medicinal Content
of Coco Powder
Cocoa powder provides tons of benefits, especially if your powder is at least 72% cocoa. Here’s a look at some of the health benefits of cocoa powder:
Research suggests that adding more cocoa powder to your diet helps to improve your attention, working memory, and general cognition. It may also restore cognitive performance in people with sleep loss.
Stronger Immune System
Cocoa powder contains iron, zinc, and selenium. These minerals help your body function and give your immune system a boost.
Lessened
Side Effects of Radiation Therapy
Consuming
cocoa powder can be helpful if you’ve been diagnosed with cancer and undergo radiation therapy. The selenium
in cocoa power has been shown to limit the negative side effects of
radiotherapy in people with cancer.
Better
Muscle and Nerve Function
Magnesium is
important for regulating muscle contraction and helping with nerve function.
The mineral also helps protect nerve cells and reduce the risk of neurological
disorders. Cocoa powder contains magnesium, which means consuming it can help with maintaining healthy muscle and
nervous system functioning.
Wound
Healing
Chocolate
made with 90% cocoa contains plenty of zinc, a mineral that is useful for
healing wounds.
Lower
Risk of Heart Disease
Flavonols, a type of flavonoid found
in dark chocolate, help to protect you from heart disease by lowering blood
pressure, improving blood flow, and preventing cell damage. Cocoa powder also
contains polyphenols, antioxidants that help to improve cholesterol and blood
sugar levels and reduce the risk of heart disease.
Reduced
Inflammation
Cocoa powder
is rich in theobromine, which helps to reduce inflammation and can protect you from diseases such as
heart disease, cancer, and diabetes.
Weight
Loss and Control
HEALTH BENEFITS OF COCO POWDER
Since cocoa
is rich in phytonutrients but low in fat and sugar, the calories you
get from cocoa powder will be packed with healthy chemicals. Studies have also
found that cocoa helps to regulate energy use and metabolism while also
increasing feelings of fullness. In other words, although chocolate is commonly
associated with weight gain, cocoa powder may actually help to reduce weight
while providing important nutrients. https://www.webmd.com/diet/health-benefits-cocoa-powder
The miracle
will happen if you drink cocoa every day
In fact, the benefits of cocoa have been scientifically proven. Drinking a glass of
hot cocoa in the morning will give you the right amount of antioxidants and
nutrients for a new day. Moreover, cocoa contains more antioxidants than
coffee, this stimulating taste will increase your excitement and excitement to
help you have a full day of energy.
Discover the amazing uses of cocoa that you may not know:
Improve morale
The very small amount of caffeine in
the cocoa you drink every day will help you stay awake at work, you will not be
stressed and tired anymore. When you drink a glass of cacao every morning, your
energy will be full and you will have a more effective working day. Before we
go to sleep, if we drink a cup of warm cocoa, it will also help our sleep
deepen.
Improve memory
Research shows that people who
regularly drink cocoa rarely suffer from high blood pressure and lower
incidence of cancer, stroke and heart disease than those who rarely drink or
never drink. Experts believe that epicatechin has the effect of promoting
health, memory is more lucid, improves blood circulation. In addition, drinking
cocoa daily can improve the efficiency of mental labor, help people remember
the memory test data more easily, improve the type of spatial memory, and
accumulate. Get the information for further processing later.
Anti-aging skin
For women with wrinkles and melasma, cocoa helps
restore skin elasticity, reduce wrinkles, and exfoliate, giving you a smooth
skin.
Increased pleasure
According to research, In cocoa
contains anandamide, a type of molecule known as "happiness". In
addition, cocoa also has lots of magnesium, phosphorus, antioxidants and many
sexual health enhancers such as arginines or methylxanthines. If that is not
enough, cocoa also has another ingredient, phenylethylamine, or "love
substance," which specializes in the release of the hormone dopamine,
which creates a sense of happiness and happiness in the brain.
Dr. Dora Akaunyili of the Nigerian
Food and Drug Administration said that people who drink hot cocoa regularly
every day will be stronger and more interested in sex because of the chocolate
amphetamine.
Prevention of blood pressure
Research shows that people who drink
cocoa rarely suffer from high blood pressure, and the rate of cancer, heart
disease and stroke is also lower than those who rarely or do not drink cocoa.
Good for cardiovascular
Cocoa is considered to be an
antioxidant, which helps to neutralize cholesterol in the blood thanks to its
high content of stearic acid, does not increase bad cholesterol (LDL), but
increases good cholesterl (HDL), prevents myocardial infarction very good heart
and stroke.
German scientists conclude that
drinking cocoa daily reduces the risk of heart attack and stroke by 37%, as
well as reduces the risk of death after stroke, allowing better blood
circulation due to the presence of flavanoid substance.
Dr. Norman Hollenberg, of Harvard
Medical School, proved that the phenolic substance in cocoa has the effect of
preventing the risk of cardiovascular risk because it erodes the plaque lining
the blood vessels, limiting the risk of jaw increasing. LDL cholesterol - even
though your daily diet is not scientific.
Extremely good weight loss
Cocoa not only fights depression, it
also helps with weight loss, because it boosts metabolism and allows the body
to burn large amounts of calories. In addition, theobromine in it also makes
the body feel full and prevents cravings. Cocoa increases metabolism by more
than 30% compared to normal, allows your body to burn more calories, quickly
consume effectively all foods, including fiber and fat which are very
persistent. Therefore, it is an effective food for weight loss without a diet.
Prevent diabetes
In addition to the amazing effects
that cacao brings, the active ingredient that fights off the phenol - catechin
(found in cocoa) substance, when absorbed into the body, it will be consumed
slowly, causing insulin to be secreted regularly to stabilize. blood sugar,
completely harmless for patients with diabetes.
Dr Shilpa Mittal, an Indian
nutritionist, said: "Cocoa is a great ingredient to boost metabolism. So using
dark chocolate to make desserts is a real idea. Chocolate, especially in the
winter, when the body's metabolic activity gets weaker, the use of chocolate is
highly recommended. "
https://trongduccacao.vn/dieu-ky-dieu-gi-se-xay-ra-neu-ban-uong-cacao-moi-ngay-1563-n707.html
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 (1Trusted Source).
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 (1Trusted Source).
So while cocoa is a great source of polyphenols, not all
products containing cocoa will provide the same benefit
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 (2Trusted Source).
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 (3Trusted Source).
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 (2Trusted Source, 3Trusted Source).
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 (3Trusted Source).
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 (1Trusted Source, 4Trusted Source, 5Trusted Source).
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 (2Trusted Source, 5Trusted Source).
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 (2Trusted Source, 4Trusted Source, 6Trusted Source).
These properties have been linked to a lower risk of heart attack, heart failure and stroke (1Trusted Source, 5Trusted Source, 7Trusted Source, 8Trusted Source).
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 (9Trusted Source).
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 (10Trusted Source, 11Trusted Source).
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 (12Trusted Source, 13Trusted Source).
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 (14Trusted Source).
Further studies suggest that daily intake of cocoa flavanols can improve mental performance in people with and without mental impairments (15Trusted Source, 16Trusted Source, 17Trusted Source).
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 (2Trusted Source).
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 (12Trusted Source, 18Trusted Source, 19Trusted Source).
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 (20Trusted Source).
Furthermore, another study discovered that drinking high-polyphenol cocoa improved calmness and contentment (12Trusted Source).
Additionally, a study in senior men showed that eating chocolate was linked to improved overall health and better psychological well-being (21Trusted Source).
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 (22Trusted Source).
Some studies have shown that a higher intake of flavanols, including those from cocoa, can result in a lower risk of type 2 diabetes (22Trusted Source, 23Trusted Source).
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. (22Trusted Source).
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 (22Trusted Source, 24Trusted Source, 25Trusted Source).
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 (26Trusted Source, 27Trusted Source).
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 (28Trusted Source).
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 (29).
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 (30Trusted Source, 31Trusted Source).
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 (32Trusted Source).
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 (32Trusted Source, 33Trusted Source).
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 (32Trusted Source).
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 (34Trusted Source, 35, 36Trusted Source).
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 (37Trusted Source).
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 (38Trusted Source, 39Trusted Source).
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 (38Trusted Source, 39Trusted Source, 40Trusted Source).
Theophylline helps your lungs dilate, your airways relax and decreases inflammation (39Trusted Source).
Animal studies have shown that cocoa extract can reduce both the constriction of the airways and tissue thickness (38Trusted Source).
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 (2Trusted Source).
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 (2Trusted Source).
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 (41Trusted Source, 42Trusted Source. 43).
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 (44Trusted Source).
However, this number has been deemed too low by other researchers, who claim higher amounts of flavanols are required to see benefits (1Trusted Source, 45Trusted Source).
Overall, it’s important to select cocoa sources that have a high flavanol content — the less processed, the better.
Cocoa Powder: Health Benefits,
Nutritional Facts & Recipes
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The origin of cocoa lies in pre-Columbian South America. The Spanish Conquistadors introduced it to Europe during the age of exploration. Later, steam-powered equipment enabled the prominent manufacturing of cocoa powder in the 1850s. Each year, people worldwide consume nearly 4.5 million tonnes of cocoa. The most common form of cocoa that people use is cocoa powder. It is easy to use and can add flavour to any dish.
Cocoa beans produce cocoa powder derived from the Theobroma cacao L plant. Chocolate is made mainly from cocoa beans, but it might also turn into cocoa powder. The powder provides numerous health benefits.
Nutritional Facts of
Unsweetened Cocoa Powder
The nutritional contents in 10g of unsweetened cocoa powder:
§
Calories
– 22 kcal
§
Carbohydrate
– 2.5 g
§
Fat
– 0.7 g
§
Protein
– 1.4 g
Other nutrients (amount in % daily value)
§
Iron
– 4 %
§
Calcium-
1 %
§
Potassium-
2%
Cocoa powder is a nutrient-dense food that contains a high concentration of minerals.
10 Health Benefits of Cocoa
Powder
1.
Helps prevent High Blood Pressure
Cocoa, either in powdered form or as dark chocolate, may help decrease blood pressure. This effect was first observed among Central American cocoa-drinking islanders, who had a lower blood pressure than their non-cocoa-drinking mainland cousins.
The flavanols in cocoa increase nitric oxide levels in the blood, improve blood vessel function and lower blood pressure. One analysis looked at 35 studies that gave patients 0.05–3.7 ounces (1.4–105 grams) of cocoa goods or 30–1,218 mg of flavanols. It became a significant discovery that cocoa generated a minor but significant drop in blood pressure of 2 mmHg. Furthermore, the effect was more substantial in persons who already had high blood pressure than in those who did not and in older adults compared to younger people.
However, it’s crucial to realise that processing dramatically reduces the number of flavanols, so the effects are unlikely to be observed in the ordinary chocolate bar that is manufactured after heavy processing.
2.
Rich in Anti-oxidants
Polyphenols are antioxidants that are naturally present in fruits, vegetables, tea, chocolate, and wine. They have various health advantages, including decreased inflammation, enhanced blood flow, lower blood pressure, and lower cholesterol and blood sugar levels. Cocoa is one of the most abundant sources of polyphenols. It’s high in flavanols, which have potent antioxidant and anti-inflammatory properties.
In one randomised research experiment, forty-two individuals were given 40 grams of cocoa powder each day for four weeks. They had significant increases in HDL and significant decreases in oxidised LDL levels. HDL (high-density lipoprotein) is protective against cardiovascular risk, but oxidised LDL is a substantial risk factor.
3.
Improves heart health
Besides decreasing blood pressure, cocoa appears to have other qualities that may help lessen your heart attack or stroke risk. For example, flavanols in cocoa increase the amount of nitric oxide in your blood. As a result, it relaxes and dilates your arteries and blood vessels, increasing blood flow.
Additionally, cocoa serves as an indicator of lower “bad” LDL cholesterol, acts similarly to aspirin in blood thinning, improves blood sugar control, and reduces inflammation. These characteristics reduce the risk of heart attack, heart failure, and stroke.
An assessment of nine studies demonstrates that increased chocolate consumption may considerably lower the risk of heart disease, stroke, and mortality. The evaluation involved 157,809 people. Furthermore, two Swedish studies discovered that consuming up to one serving of 0.7–1.1 ounces (19–30 grams) of chocolate per day may decrease the risk of heart failure.
These findings imply that consuming small amounts of cocoa-rich chocolate frequently may benefit the heart.
4.
Improves Brain Health
Numerous studies have discovered that polyphenols present in cocoa may help lower your chance of developing neurodegenerative disorders. They do it by enhancing brain function and blood flow.
Flavanols can pass the blood-brain barrier and are engaged in the metabolic processes responsible for producing neurons and other critical molecules. These help improve brain function. Additionally, flavanols stimulate the synthesis of nitric oxide, which relaxes the blood vessel muscles, increasing blood flow and blood supply to the brain.
A two-week trial of 34 older adults on high-flavanol cocoa found that after one week, blood flow to the brain rose by 8% and by 10% after two weeks. Additional research indicates that daily consumption of cocoa flavanols may improve mental performance in both healthy and mentally impaired individuals.
These studies suggest that cocoa has a beneficial influence on brain health and may positively affect neurodegenerative illnesses such as Alzheimer’s and Parkinson’s.
5.
May Improve Mood and Depression Symptoms
Cocoa’s influence on the brain may also enhance mood and symptoms of depression. In addition, it also has favourable effects on age-related mental deterioration.
According to one study, increased chocolate consumption during pregnancy indicates less stress and improved mood in infants. Furthermore, another study revealed that consuming chocolate with a high polyphenol content increased calm and happiness. Likewise, research of elderly males revealed that chocolate consumption was associated with improved general health and psychological well-being.
The flavanols and caffeine concentration contribute to its mood enhancement properties. In addition, it helps convert tryptophan to the natural mood stabiliser serotonin. You may also experience the sensory pleasure of eating chocolate. All these factors contribute to its good mood benefits.
6.
May Improve Symptoms of Type 2 Diabetes
While excessive chocolate intake is undoubtedly detrimental to blood sugar regulation, cocoa offers anti-diabetic properties.
Test tube studies show that cocoa flavanols inhibit carbohydrate digestion and absorption in the stomach. In addition, they help increase insulin production, decrease inflammation, and accelerate sugar transport from the circulation into the muscle.
Few studies have demonstrated that increasing your consumption of flavanols, especially those found in cocoa, may decrease the risk of type 2 diabetes. Additionally, a review of human research found that eating dark chocolate or cocoa high in flavanols can help improve insulin sensitivity and blood sugar management and reduce inflammation in both diabetic and non-diabetic individuals.
Nonetheless, these findings, together with more substantial evidence of its benefits on heart health, suggest that cocoa polyphenols may benefit both preventing and managing diabetes.
7.
Promotes weight loss
Somewhat paradoxically, cocoa intake, even in the form of chocolate, may help you control your weight. It aids in weight loss by controlling energy consumption, lowering hunger and inflammation. In addition, it also helps enhance fat oxidation and feelings of fullness.
According to population research, people who consumed chocolate more regularly had a lower BMI than others. Although the former group ingested more calories and fat, they had a lower BMI.
Additionally, weight-loss research employing low-carbohydrate diets discovered that a group consuming 42 grams of 81% cocoa chocolate per day lost weight more quickly than a group on a standard diet. So, overall, it is safe to say that cocoa and cocoa-rich products may help reduce or maintain weight.
8.
Have Cancer Protective Properties
Test-tube research on cocoa components reveals that they have antioxidant properties. As a result, they protect cells from reactive chemical damage, combat inflammation, restrict cell development, trigger cancer cell death, and prevent cell spread.
Animal trials employing a cocoa-rich diet or cocoa extracts showed promising results in the prevention of breast, pancreatic, prostate, liver, and colon cancers, as well as leukaemia.
Human studies also reveal that flavanol-rich diets may lower cancer risk. Little human research on cocoa and cancer shows that it can be a potent antioxidant and may help prevent cancer. However, more study is required to strengthen this claim.
9.
Beneficial for Asthma
Asthma is a chronic inflammatory illness that causes airway blockage and inflammation and can be fatal. Cocoa is suitable for people with asthma because it contains anti-asthmatic chemicals.
Theobromine, which is comparable to coffee, may aid with chronic coughing. For example, 1.9 grams of theobromine is present in 100 grams (3.75 ounces) of cocoa powder. Theophylline widens your lungs, relaxes your airways and reduces inflammation. In addition, the cocoa extract has reduced airway constriction and tissue thickness in animal experiments.
10.
Skin and Teeth Benefits
Cocoa has a variety of antibacterial, anti-enzymatic, and immune-stimulating chemicals that may contribute to its beneficial effects on dental health.
In one study, animals infected with oral bacteria given cocoa extract exhibited a substantial decrease in dental cavities compared to rats given simply water.
Contrary to common belief, cocoa in chocolate does not promote acne. Instead, cocoa polyphenols provide considerable skin advantages. For example, cocoa consumption on a long-term basis demonstrates increased UV protection, better blood circulation, and surface smoothness and moisture.
Ways to Include Cocoa in Your
Diet
1.
Eat dark chocolate
Ensure that it is high quality and comprises at least 70% cocoa to get the best results.
2.
Smoothies
You may add cocoa to your favourite healthy smoothie recipe to enhance its chocolate flavour.
3.
Puddings
You can add raw cocoa powder (not Dutch) to homemade puddings such as chia breakfast puddings or rice pudding.
4.
Hot/cold Cocoa
To make a chocolate milkshake, combine Cocoa with your choice of dairy or nondairy milk.
5.
Vegan chocolate mousse
For a decadent vegan chocolate mousse, combine avocado, Cocoa, almond milk, and a sweetener such as dates.
6.
Sprinkle over fruit
Cocoa is insanely delicious when dusted on bananas or strawberries.
7.
Granola bars
To increase the health benefits and flavour of your favourite granola bar recipe, add Cocoa.
Healthy Recipes Using Cocoa
Powder
1.
Vegan Chocolate Banana Shake
§ Preparation Time – 5 minutes
§ Serves – 2 people
Ingredients:
§
Coconut
milk – 1 cup
§
Cocoa
powder (unsweetened) – 2 tablespoons
§
Avocado
(peeled) – ½
§
Bananas
(frozen) – 2
Method:
1. In a blender
jar, combine all ingredients in the order listed. Close the lid and set the
dial to Speed 1. Gradually increase the speed to high. Blend for 30 seconds or
until perfectly smooth. Do not over blend, or the shake will begin to melt.
2. Add a dash or
two of coconut milk if the shake becomes too thick. Serve immediately in 1 or 2
large glasses.
3. Chef’s Tip: Add
a teaspoon of agave nectar or sliced date to increase sweetness. For the best
chocolate flavour, use a high-quality unsweetened cocoa powder.
2.
Whole Grain Chocolate Chip Muffins
§ Total Time – 40 minutes
§ Serves – 10 people (1 each)
Ingredients:
§
Whole
wheat pastry flour – 1 1/2 cups
§
Cocoa
powder (unsweetened) – 1/4 cup
§
Baking
powder – 2 teaspoons
§
Fine
ground sea salt – 1/2 teaspoon
§
Non-fat
milk (any variety) – 3/4 cup
§
Non-fat
plain Greek yoghurt – 1/4 cup
§
Egg
(large) – 1
§
Raw
sugar – 1/2 cup
§
Pure
vanilla extract – 1 teaspoon
§
Semi-sweet
chocolate chips – 1/4 cup
Method:
1. Preheat the oven
to 190 degrees Celsius. Spray 10 slots in a standard 12-muffin tin with
non-stick cooking spray.
2. Then, combine the
flour, cocoa powder, baking powder, and salt in a medium mixing bowl.
3. In a large
mixing bowl, combine the milk and yoghurt. Next, whisk in the egg, followed by
the sugar. Then, add in the vanilla extract.
4. Add the dry
ingredients to the wet components in a slow, steady stream, stirring until
everything is mixed. Finally, combine the chocolate chips using a spatula.
5. Fill roughly 3/4
of the muffin slots with batter. Bake for 15 minutes, or until a toothpick
inserted into the centre of the cake comes out clean. Allow it to cool for 5
minutes.
6. Remove from the
pan and enjoy.
Possible Side Effects of Cocoa
Powder
Eating cocoa is usually safe for most people. However, cocoa contains caffeine and related chemicals. Thus, eating large amounts of cocoa powder might cause caffeine-related side effects such as nervousness, increased urination, sleeplessness, and a fast heartbeat. In addition, cocoa may cause allergic skin reactions and trigger migraine in some people. It can also cause nausea, stomach discomfort, constipation, and gas.
Furthermore, applying cocoa butter is primarily safe for people. However, it may cause rashes on some people’s skin. Hence, always do a patch test before applying it to the face.
Cocoa Powder: Precautions
1.
Pregnancy and Breastfeeding
Although cocoa is safe in pregnancy and breastfeeding, you should consume it in moderation. Therefore, monitoring your intake of cocoa is essential. Excess consumption may be harmful because cocoa contains caffeine. Some studies suggest that high caffeine doses may lead to premature delivery, miscarriage and low birth weight.
Experts advise 200mg of caffeine per day during pregnancy. But, you should note that cocoa products contain 2-35 mg of caffeine per serving and a cup of hot chocolate provides approximately 10 mg of caffeine.
Caffeine may also be an issue during breastfeeding. The concentration of caffeine in breast milk is half the level of caffeine in the mother’s blood. Hence, excess consumption of cocoa by mothers may lead to gastric issues in infants.
2.
Anxiety
A study suggests that high caffeine intake can be a risk factor for anxiety and depression. However, it is primarily due to overconsumption. So, overconsumption of caffeine can worsen anxiety conditions.
3.
Bleeding Disorders
Cocoa can slow blood clotting. However, consuming a lot of cocoa might increase the risk of bleeding and bruising in people with bleeding disorders.
4.
Heart Conditions
The caffeine in cocoa might cause irregular heartbeat in some people. Therefore, people with heart conditions should use it cautiously.
5.
Diarrhoea
Excess consumption of the caffeine in cocoa can worsen diarrhoea. Therefore, you should always consume it in moderation. In addition, if you are suffering from diarrhoea, it is better to avoid cocoa consumption to stay away from caffeine.
Other
Precautions
§
Overconsumption
of cocoa may worsen the symptoms of GERD (Gastroesophageal reflux
disease).
§
The
caffeine in cocoa increases pressure in the eye and should be used cautiously
in people with glaucoma.
§
Caffeine
might also increase blood pressure in people having blood pressure
issues.
§
Cocoa
might trigger migraines in sensitive people.
§
The
caffeine in cocoa might increase calcium release in the urine. Therefore,
people with osteoporosis should use it cautiously.
§
Cocoa
might interfere with blood sugar control during and after surgery. Therefore,
you should stop eating cocoa at least two weeks before a scheduled surgery.
§
Cocoa
from dark chocolate can increase heart rate. In addition, consumption of cocoa
may worsen the irregular heartbeat or arrhythmia condition.
Conclusion
Cocoa powder is an incredibly nourishing food full of nutrients. It helps improve the health of our heart, bones, digestion, skin, and hair, to name a few. In addition, cocoa powder enhances physical and mental well-being when you consume it in its organic, unsweetened form. To avoid any negative consequences from excessive use and reap the health benefits of cocoa powder, remember to consume it in moderation.
Frequently Asked Questions
(FAQs)
Q.
Can I eat cocoa powder every day?
A. Yes, you can eat raw cocoa powder daily. Regular consumption can provide various health benefits, including reduced inflammation and protection against heart disease, cancer, and diabetes. However, you should consume it moderately in its raw form.
Q.
Why is cocoa powder terrible for you?
A. Moderate consumption of raw cocoa powder is not bad for you. However, overconsumption may lead to several issues. Cocoa has caffeine and related chemicals, and its overdose can cause agitation, increased urination, sleeplessness, and a rapid heartbeat. In addition, if you consume its processed form (a regular chocolate bar), you may gain weight because the processed chocolate bars contain high sugar.
Q.
How much cocoa powder should I eat every day?
A. According to the European Food Safety Authority, the recommended daily intake value is 0.1 ounces (2.5 grams) of high-flavanol cocoa powder. In simple words, you shouldn’t consume more than four to six teaspoons of raw cocoa in a day.
Q.
Is cocoa powder good for your skin?
A. Yes, it has significant skin benefits. For example, it improves the skin texture, hydrates your skin, protects it from sun damage, and helps blood circulation.
Q.
Can you eat cocoa powder raw?
A. Yes, you can add raw cocoa powder to your food. However, ensure that you eat in moderation. Also, to enhance the taste, you may sprinkle it on fruits or puddings. In addition, you can also add it to your smoothies.
Q.
Does cocoa help you sleep?
A. Yes, it can help you sleep. That is because it contains tryptophan, a sleep-inducing compound. The best way to have cocoa before bedtime is to drink cocoa milk. However, consume cocoa in moderation as it contains high levels of caffeine and disrupts your sleep cycle.
Q.
What happens if you drink cocoa every day?
A. Daily consumption of cocoa provides us with beneficial compounds such as flavonols, a type of flavonoid. As a result, it can help prevent heart disease by lowering blood pressure, improving blood flow, and protecting cells from damage. In addition, if you drink cocoa milk using almond milk, it can help you sleep better because both cocoa and almond milk contain tryptophan, a sleep-inducing compound.
Q.
Which cocoa powder is best?
A. The processed forms of cocoa may be harmful because they contain excess sugar and additives. Therefore, it is best to use unsweetened raw cocoa powder. Then, you can add it to various recipes and reap all its benefits.
Q.
Is cocoa better than coffee?
A. Yes, it is healthier than traditional coffee. Coffee contains a higher amount of caffeine and is more acidic than cocoa. However, overconsumption of caffeine in any form can lead to adverse effects.
Q.
Is it reasonable to drink hot cocoa before bed?
A. Yes, drinking hot chocolate before going to bed can be relaxing. That is because cocoa may help with mood enhancement, stress reduction, and antioxidant health benefits. It can also help you sleep because it contains tryptophan, a sleep-inducing compound.
Q.
Can I apply cocoa powder on my face daily?
A. To achieve the best effects, apply it once a week. First, combine the cocoa powder and water in a saucer to make a paste. Next, apply it on the face and later rinse with lukewarm water. It will exfoliate your face and add glow to it. In addition, it is rich in antioxidant properties. As a result, it will help get you rid of free radicals and repair your skin.
Q.
Is cocoa good for hair growth?
A. Yes. Cocoa powder is rich in vitamins and minerals which promote hair growth. These include magnesium, zinc, and calcium. As a result, it helps fight hair loss and promotes healthy hair growth.
Q.
Does cocoa cause pimples?
A. No, eating chocolate does not cause pimples. Instead, raw cocoa powder contains vitamin A, C, E and zinc, beneficial for your skin. For example, cocoa powder prevents skin damage and improves skin texture etc.
Q.
How can I use cocoa powder?
A. You can use cocoa powder in a variety of ways. For example, you can consume dark chocolate, drink cocoa-based smoothies or sprinkle it on fruits and puddings. In addition, you can apply it to the face as a face pack and use it on your hair to nourish your scalp.
Q.
Is cocoa powder good for kidneys?
A. Yes, according to research published in the Clinical Journal of the American Society of Nephrology, consuming a cocoa product may help patients with kidney failure improve their blood vessel function.
Q.
Is cocoa suitable for people with diabetes?
A. Yes, a review of human research found that eating dark chocolate or cocoa high in flavanols can help people with diabetes improve their insulin sensitivity and blood sugar control. In addition, it also helps reduce inflammation.
Q.
Is cocoa powder nutritious?
A. Yes, it is rich in minerals like iron, zinc, selenium, and magnesium. It is also full of theobromine which reduces inflammation and protects you from heart disease, cancer, and diabetes.
Q.
Is cocoa powder rich in protein?
A. No, the amount of protein found in cocoa seeds is relatively minor. For example, every 100 grams of cocoa contains 20 grams of proteins.
Q.
Is cocoa high in copper?
A. Yes, dark chocolate is high in copper. 1 tbsp of cocoa powder has 3.79 mg of copper. Copper can help make new red blood cells, regulate brain functioning, and increase energy in the body.
Q.
Is 100% cocoa chocolate good for you?
A. Yes, but the flavour is too intense. Dark chocolate with 70-80% cocoa is equally beneficial and has a better taste. However, it is best to use unprocessed cocoa powder because other forms may contain extra sugar and additives, which may not be very healthy for your body.
https://www.healthifyme.com/blog/cocoa-powder/
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