It is time to look at Cacao beyond its use in chocolate and desserts. Cacao is so much more than that; In fact, it is a powerhouse of nutrients and bioactive compounds that can nourish both body and mind, offering profound and lasting benefits. By incorporating cacao into your diet, you can tap into its natural properties to boost your overall physical and mental health. Let’s explore how some key components of cacao nourish the body.
Magnesium: The Relaxation Mineral
Cacao is an excellent source of magnesium, an essential mineral that plays a crucial role in maintaining healthy nerve and muscle function. Magnesium helps regulate the body’s stress response, alleviating muscle cramps, fatigue, and tension. It supports better sleep by promoting relaxation and reducing anxiety, contributing to a peaceful and calm mental state. This role of magnesium also makes cacao an extremely effective food in finding relief and comfort during the premenstrual and menstrual phases. The magnesium in cacao eases cramps, relaxes body and mind and other mood regulating properties of cacao help with emotional upheavals commonly associated with this phase. This is also one of the reasons why “chocolate” cravings are so common during this phase of the menstrual cycle. This is also why “chocolate” cravings are so common during the menstrual cycle—it’s the body’s way of signalling a need for magnesium and iron. As an electrolyte, magnesium also works in tandem with other minerals to ensure proper hydration and muscle function.
Iron: Essential for Oxygen Transport
Cacao is also a great source of iron and makes a significant contribution towards our daily iron intake requirements. Iron helps form haemoglobin, a protein in red blood cells responsible for carrying oxygen from the lungs to the rest of the body. Iron deficiency can lead to fatigue, weakness, poor concentration and anaemia. Cacao provides the body with an iron boost that supports energy levels, mental clarity, and endurance.
Polyphenols and Procyanidins: Antioxidants for Strengthening the Immune System and heart health
Cacao is one of the richest sources of antioxidants and a particular group of these antioxidants called “polyphenols” that are abundant in cacao are known known for their health-boosting properties. Polyphenols help reduce inflammation, protect cells from oxidative damage, and strengthen the immune system. They are also known to reduce cortisol (the body’s primary stress hormone) levels and increase the production of endorphins (pain-relieving hormones) and serotonin (a neurotransmitter that elevates mood and feelings of joy), leading to improved mood and reduced stress.The polyphenols in cacao also help slow the aging process by reducing cell damage, thereby supporting overall health, longevity and reducing the risk of chronic diseases. Cacao also contains a specific group of polyphenols that are called procyanidins that combat free radicals more effectively than many other antioxidants and enhance heart health. A subclass of Polyphenols called Flavonoids, particularly epicatechin, catechin, and flavanols, enhance blood flow to the heart and the brain thereby reducing blood pressure, lowering the risk of heart disease and boosting cognitive performance. By incorporating cacao into your diet, you provide your body with potent antioxidants that combat inflammation, support cardiovascular and brain health, and enhance your overall well-being.
Healthy Fats: Nourishing the Brain and Skin
Cacao is a rich source of healthy fats as about 45% to 50% of cacao nibs (nibs are cacao beans after their outer shell or husk is removed before their processing) is cacao butter. This cacao butter is a combination of three main fatty acids: oleic acid, stearic acid, and palmitic acid. Oleic acid is a monounsaturated fat and while stearic acid is a saturated fat it is known to not increase the LDL levels (low-density lipoprotein), or "bad cholesterol”. Lastly, Palmitic acid is a saturated fat. Even though the composition of cacao butter is a combination of monounsaturated and saturated fats, because of its specific composition it is largely considered a good fat. These fats aid cognitive function and the reduction of brain inflammation, which can help protect against neurodegenerative conditions. Additionally, healthy fats in cacao support skin hydration and elasticity. It is also essential to see the fat content of cacao in the context of its natural composition, presence of other health boosting compounds and its overall impact on physical and mental health.
Cholesterol Regulation: Supporting Cardiovascular Health
The antioxidants in cacao perform another important role of improving cholesterol ratios in our body. Cacao has been shown to raise levels of HDL (high-density lipoprotein), or "good cholesterol," while lowering LDL (low-density lipoprotein), or "bad cholesterol." By improving the balance of cholesterol, cacao reduces the risk of atherosclerosis—a condition where plaque builds up in the walls of the arteries, hardening and narrowing them, leading to poor blood flow and heart diseases.
Cacao and Stem Cells – Body’s repair crew
Stem cells play a crucial role in healing and growth as they can transform into other types of cells and help fix damaged tissues. The healthier our stem cells are, the better our body becomes at repairing itself, slowing aging, and staying strong. Studies suggest that epicatechins in cacao support and enhance the movement of stem cells from the bone marrow into the bloodstream, making them more available to repair tissue damage. Epicatechins have also been linked with increased “angiogenesis”, which is the formation of new blood vessels from pre-existing ones. This process is necessary for tissue regeneration by facilitating blood flow and transportation of stem cells.
Trace Minerals: Essential Micronutrients for Metabolism
Cacao also contains a variety of trace minerals, including zinc, copper, and manganese, which are essential for the body’s metabolic processes. Zinc supports immune function and wound healing, copper plays a role in the production of red blood cells and collagen, and manganese is involved in bone formation and energy production. These trace minerals help maintain proper enzyme activity, aid in the body’s detoxification processes, and ensure that cellular functions run smoothly, contributing to optimal health.
Theobromine
Theobromine is a natural stimulant found in cacao. Similar to caffeine in its molecular structure, but much milder on the nervous system, theobromine acts as a gentle stimulant. It enhances alertness, focus and energy without causing the jitteriness and energy crash often associated with caffeine. The effects of theobromine are also longer lasting than that of caffeine. Theobromine dilates/ expands blood vessels, thereby improving blood circulation and oxygen flow, contributing to better cognition, lowered blood pressure and feelings of calm and relaxation. The result is a sustained and gentle focus that helps you go about your day with a sense of tranquility. Cacao also contains a small percentage of caffeine, which works in tandem with theobromine, contributing to a sustained sense of focus and energy.
Conclusion
With such a wide array of health benefits, cacao is certainly a powerful and nutrient-dense superfood, packed with magnesium, calcium, and potent antioxidants like flavonoids and polyphenols, cacao supports heart health, regulates cholesterol levels, and promotes relaxation. It also nourishes the body at a cellular level, enhancing overall vitality. The trace minerals and healthy fats found in cacao make it a functional food that supports metabolism, boosts brain health, and promotes general well-being. By incorporating cacao into your diet, you can fuel your body with the essential nutrients it needs to thrive. Lastly, as is applicable to all food we consume, it is important to remember that to get the maximum goodness from any food, moderation is key and to always listen to your body.
If you are interested in knowing more, check out our article Inside Cacao: The Chemistry of Calm & Bliss - on how cacao positively impacts our brains and mental health.
Disclaimer: The information provided in this article is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making any significant changes to your diet, especially if you have existing health conditions or concerns.
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Inside Cacao: The Chemistry of Calm & Bliss