Benefits of Cocoa, the Superfood

Cacao is an ancient food valued for its nutritional properties and distinctive flavor. Although the concept of "superfoods" is questioned by some experts, there is no doubt that pure cacao offers multiple health benefits thanks to its high content of polyphenols, minerals, and other bioactive compounds.

Differences between cocoa and chocolate

It's important to differentiate between cocoa and chocolate . Pure cocoa comes from the cocoa bean and can be consumed in various forms, such as defatted cocoa powder or its alkalized form. Chocolate, on the other hand, is a processed product that mixes cocoa powder, cocoa butter, sugar, and other ingredients that alter its nutritional composition.

To reap the benefits of cocoa, it's recommended to consume pure, fat-free cocoa and chocolate with a high cocoa content (at least 70%), avoiding those with added sugars and other additives that reduce their nutritional value.

Nutrients and properties of cocoa

Cocoa is an excellent source of minerals such as iron, magnesium, phosphorus, potassium, zinc, and calcium. It also contains B vitamins, vitamin E, and fiber, which contribute to its nutritional value.

Among its bioactive compounds, polyphenols stand out, particularly flavonoids, which give it antioxidant and anti-inflammatory properties. These compounds help reduce blood pressure, improve blood circulation, and protect the cardiovascular system.

In addition, cocoa contains theobromine, a substance with a mild stimulant effect that improves mood and concentration, without the side effects of caffeine in high doses.

Health benefits

Cardiovascular health:

The European Food Safety Authority (EFSA) has recognized that cocoa flavonols contribute to maintaining the elasticity of blood vessels, promoting normal blood flow.

Antioxidant effect:

Cocoa polyphenols protect cells from oxidative stress, helping to reduce inflammation and cellular aging.

Mood improvement:

Cocoa stimulates the production of endorphins and serotonin, which can generate a feeling of well-being and happiness.

Regulation of metabolism:

Its bioactive compounds can influence the regulation of lipid metabolism, helping to maintain a healthy weight.

Positive effects on cognitive function:

By improving blood circulation, cocoa contributes to better cognitive performance and may help prevent neurodegenerative diseases.

How to consume cocoa in a healthy way

To reap the benefits of cocoa without adverse effects, it's recommended to consume it in its purest form. Some healthy options include:

• Fat-free cocoa powder with no added sugar in smoothies or yogurts.
• Dark chocolate with at least 70% cocoa in small daily portions (10-20 grams).
• Incorporate pure cocoa into healthy recipes, such as oatmeal or sugar-free desserts.

Frequently asked questions about the benefits of cocoa

Does pure cocoa make you fat?

Not necessarily. Pure cocoa is lower in sugar and fat than processed chocolate. In fact, it can help regulate metabolism and contribute to a balanced diet if consumed in moderation.

What is the difference between cocoa and chocolate?

Cocoa is the pure ingredient that comes from cocoa beans, while chocolate is a product made from cocoa, cocoa butter, sugar, and other ingredients. For health benefits, it's best to choose pure cocoa or chocolate with a high cocoa percentage (minimum 70%).

How much cocoa or dark chocolate is recommended to consume per day?

It is recommended to consume between 10 and 20 grams of dark chocolate with at least 70% cocoa or 2.5 grams of pure cocoa powder to obtain its antioxidant and cardiovascular benefits.