Flavanols are bioactive compounds found naturally in many plant-based foods and beverages. Researchers have studied cocoa flavanols and have found that consuming these compounds can have a beneficial effect on memory, heart, and total body health.
Decades of research show cacao flavanols support heart, brain, and whole-body health by promoting healthy blood flow. They do this by acting on blood vessels, increasing the body’s production of a compound called nitric oxide (NO). NO causes the thin muscles in and around the blood vessel walls to relax, allowing the blood vessel to dilate, or widen..
Cacao is where chocolate gets its start. Cacao (pronounced “cu-COW”) is the raw and unprocessed version of cocoa. Chocolate comes from Theobroma cacao, the scientific name for the cacao tree. A small tree native to the Amazon Basin, the cacao tree is now grown in tropical regions all over the world.
Normal cocoa powder and chocolate have been chemically processed and roasted, which destroys a large amount of the antioxidants and flavanols (the things that keep you young and healthy). To create cocoa powder, processors apply very high temperatures to the cacao beans, which produces that smooth, sweet taste that people enjoy in baked goods or hot cocoa. Cocoa powder is less bitter than cacao, but it loses most of its nutritional value during processing.
Cacao beans destined to become cacao powder and cacao nibs aren’t roasted at these high temperatures. Instead, they’re processed at low temperatures and then milled into a powder. Cacao powder is quite bitter but retains more of the cacao bean’s original nutritional value.
The benefits of cacao are:
1. A natural mood booster and antidepressant
Raw cacao truly is nature’s antidepressant. It’s a well studied phenomenon that chocolate makes us feel good. The happy cozy feelings associated with chocolate come from 4 major feel good chemicals found in cacao – Serotonin, Tryptophan, Theobromine, and Phenylethylamine.
2. Packed full of antioxidants
Raw cacao is one of the richest antioxidant food sources available. Cacao has an ORAC score (a measurement of the amount of antioxidants) of almost 40x that of blueberries! Antioxidants destroy free radicals and play a core part in the prevention of disease and illness throughout the body.
3. Protects against heart disease
Flavanols are one of the main antioxidants in cacao and they’re especially important for heart health. These flavanols increase blood flow which helps deliver nutrients throughout the body. Increased blood flow helps lower blood pressure and promotes skin and brain health.
4. Naturally energizing
Cacao is an excellent source of magnesium – one of the most common mineral deficiencies in modern diets. A magnesium deficiency is associated with symptoms of fatigue, anxiety, and irritability. Cacao is also a great source of theobromine – a compound similar to caffeine. Theobromine’s effects are less pronounced but longer lasting than its cousin caffeine
Cacao nibs
Phytonutrients like flavonoids have beneficial anti-inflammatory effects and they protect your cells from oxidative damage that can lead to disease. Flavonoids help regulate cellular activity and fight off free radicals that cause oxidative stress on your body. In simpler terms, they help your body function more efficiently while protecting it against everyday toxins and stressors.
Flavonoids are also powerful antioxidant agents. Antioxidants help your body fight off potentially harmful molecules that can be introduced to the body. Your body produces antioxidants naturally, but they’re also found in cacao and dark chocolates.
According to Begoodorganics.com, cacao has over 40 times the antioxidants of blueberries. Cacao has an amazing ORAC score of 98,000 per 100g, vs blueberries at a mere 2,400. ORAC scores measure the ability of antioxidants to absorb free radicals (that come from pollution and toxins in our environment), which cause cell and tissue damage and can lead to diseases such as cancer. It is also one of the highest plant-based sources of magnesium, the most deficient mineral in the Western world. Magnesium is important for a healthy heart, and helps turn glucose into energy enabling your brain to work with laser-sharp clarity and focus.
Inflammation is one of your body’s immune responses. Allergens, germs, toxins, and other irritants can trigger inflammation that results in uncomfortable symptoms. Flavonoids may help your body dismiss that inflammatory reaction so that those symptoms are reduced.
Research has shown that flavonoids have a range of health benefits, including antioxidant, anti-inflammatory and anti-cancer properties. They’ve been linked to a reduced risk of chronic diseases such as cardiovascular disease, as well as improved cognitive function.
Additionally, flavonoids have anti-inflammatory and pain-relieving properties. Studies have shown that flavonoids reduce the cellular response to pain. Researchers believe flavonoids could be used medicinally to manage chronic pain and treat inflammatory diseases. Furthermore, flavonoids have proven antibacterial and antiviral effects. Numerous laboratory studies have shown that certain flavonoids prevent cell replication of H1N1 flu, HIV, SARS, and RSV viruses.
Cacao Nutrition
Cacao powder provides more nutrition than cocoa powder and can be a healthier substitute in recipes. Cacao powder provides:
- Iron
- Protein
- Magnesium
- Potassium
- Fiber
Nutrients per Serving
Two tablespoons of cacao powder contain:
- Calories: 130
- Protein: 7 grams
- Fat: 6 grams
- Carbohydrates: 13 grams
- Fiber: 8 grams
- Sugar: 0 grams
Cacao powder is similar to cocoa powder in flavor and function, but it’s more nutritious overall. Certain compounds in cacao have anti-inflammatory properties, which may help to lessen the risks of getting cancer, heart disease, diabetes, arthritis, and depression.
Fermenting and roasting cacao is also the first step in making chocolate. People mash the cacao beans into a paste called chocolate liqueur, which they then treat with heat to create cocoa. Cocoa is the key ingredient in most chocolate products.
Cold-pressing unroasted cacao makes raw cacao, which has gained a reputation as a “superfood” due to its high amount of antioxidants, minerals, and vitamins. Raw cacao on its own tastes very bitter, so it is often made into a powder that can be added to other foods.
References:
- https://livingfreshdaily.com/5-cacao-health-benefits/
- https://begoodorganics.com/cacao-5-little-known-benefits-of-this-amazonian-superfood/
- https://www.webmd.com/diet/health-benefits-cacao-powder
- https://health.clevelandclinic.org/what-are-flavonoids/
- https://www.cocoavia.com/blogs/cocoapedia/how-many-flavonoids-cocoa-powder
Additional cacao benefits:
— ELB (@ebrownl33) July 6, 2023