Cocoa is one of the best-known fruits worldwide due to the products that come from it. It is also considered a functional food for its contribution of nutrients to our body.
Its scientific name is Theobroma cacao L., is of tropical origin and has a singular importance in the economic performance of the agricultural area.
The Food and Agriculture Organization of the United Nations (FAO) considers cocoa as one of the basic agricultural products, and the beginning of consumption of this fruit is unknown because it has been used since ancient times to worship Gods.
Its consumption, although it is practically entirely processed (in by-products and final products), does not counteract its immense variety of benefits and contributions to health.
In the next article, we will talk about pure cocoa, its nutritional properties, health benefits, and ways to consume it.
What is pure cocoa?
Cocoa arouses incredible interest in research articles, due to its potential beneficial effects. It is a plant of American origin although without exactness.
Cocoa is a fruit, which thanks to its shape is considered under the name of cob. This contains oval-shaped grains.
Currently, different types of cocoa are harvested depending on the region and its genetics, which have been modified with hybrids that seek improved production and greater resistance to diseases.
In the history of cocoa, it spread from a privileged culture of the upper classes, being considered a divine gift by the Mayans and being used as a curative to heal the soul.
Properties of pure cocoa
Cocoa offers a high amount of nutritional health benefits. In this sense, the multiple possibilities of producing products from pure cocoa are what have led us to the expansion of the market with products known as functional foods.
From its composition, all these benefits arise that we will mention and that we will later explain in greater detail. Next, we will talk about the biological molecules that make up this wonderful fruit.
Vitamins
Cocoa is one of the leading fruits with antioxidant and vitamin content.
In that sense, it has a contribution to group B vitamins, which help the metabolism work correctly and in fact, can accelerate its process and produce energy in shorter periods.
On the prestigious website, Allfoodswe has a reference of the vitamin values that cocoa provides, even after being processed into powder, but still being pure in its composition. The vitamins that stand out are Vitamin K, Vitamin C, Vitamin B-3, and B-9.
Minerals
The Blog Superfoods shows how important these components are for carrying out biochemical reactions, in addition to the mobilization of sugars through the muscles.
The prominent minerals in the composition of cocoa are magnesium, iron, and chromium. It also provides potassium, zinc, and copper, but in smaller proportions. They have a long list of benefits provided through their consumption.
Fiber
In cocoa, fiber is its main component. In research such as that of Lecumberri and Col, entitled “Characterization of cocoa fiber and its effect on the antioxidant capacity in serum of experimental animals” the excellent source that corresponds to this fruit, especially of dietary fiber, is evident.
Fiber helps with the feeling of satiety and therefore benefits weight control. They regulate intestinal transit and contribute to improving or controlling glucose and cholesterol levels.
Calories
The purer the cocoa, the greater the calorie content it has. 100 grams of pure cocoa powder have 228 calories, which makes up 11% of the recommended daily intake.
That is why its great energy contribution inclines it to be a recommended food, for the requirement of some extra energy contribution.
Health benefits of pure cocoa
As we have previously mentioned, the nutritional components of this food benefit our body and our health in many ways. It is used for medicinal purposes and with its pleasant flavor it is not far from being a superfood.
So below we detail more about the great benefits of pure cocoa.
Prevents cardiovascular diseases
Due to its high content of flavonoids (which are antioxidant substances), they help reduce degenerative and cardiovascular diseases. These components are capable of slowing the aging of our cells.
At the University of Murcia A research entitled “Study of the Content of Bioactive Compounds in Cocoa and its Application in Obtaining an Ingredient Rich in (Poly) Phenols” where delved into the mechanism of action of these compounds on cardiovascular diseases. Among these mechanisms we can mention:
- Inhibition of LDL cholesterol oxidation.
- Decreased platelet aggregation.
- Improvement of vascular endothelial function.
- Reduction of inflammatory markers.
- Decreased blood pressure.
Therefore, the consumption of pure cocoa or even by-products such as chocolate is recommended to reduce cardiovascular risks.
Lowers blood pressure
This fact focuses on the decrease in both systolic and diastolic pressure and the increase in insulin sensitivity.
Researchers like Hooper and works like “Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials”, show the capacity of this fruit in our cardiovascular system.
This study compares, based on experiments, how insulin resistance improves and how pressures decrease after consuming cocoa samples.
Reduces cholesterol
Cocoa is responsible for preventing deposits from occurring in the arteries of the heart and also increases HDL cholesterol levels in plasma.
In a study conducted, it was observed that the consumption of at least 40 grams of bitter chocolate or dark chocolate per day produces a reduction in cholesterol in hypertensive patients.
Reduces the risk of diabetes
A study made at Brigham Young University in the US it was revealed that there are compounds in cocoa that can potentially help treat and prevent type 2 diabetes.
It works by increasing our body’s insulin production levels from the components present in cocoa.
Promotes the proper functioning of the metabolism
As we mentioned previously, type B vitamins promote metabolism and produce more energy in shorter periods. And, precisely, cocoa, a rich source of vitamins B3 and B9 mainly.
An investigation by the University of Navarra led by Idoia Ibero concluded that cocoa can improve the nutritional and metabolic status of the body.
Protects kidney health
The theobromine contained in cocoa prevents the production of kidney stones. On the Blog, Cocoa Observatory mentioned an article about ““The components of cocoa and their studies for health effects” also flavonoids facilitate the dilation of the kidney arteries, so this could improve the correct functioning of these organs.
Improves memory and concentration
“The origin of these benefits lies in the fact that flavanols dilate the arteries and promote blood circulation, increasing blood flow to the brain and, therefore, improving mental performance” is what Dr. Estruch says in his workshop on the benefits of cocoa on memory and learning capacity in children and adolescents.
There are also studies linked, which ensure that constant consumption of cocoa improves concentration and brain response based on mental processes (auditory, visual, short and long-term memory) and information processing.
Reduces stress and improves mood
The chemical compounds in pure cocoa such as phenylethylamine, anandamide, and serotonin are responsible for stimulating endorphins that give the brain a feeling of well-being, pleasure, euphoria, and even what are considered degrees of excitement.
Improves skin and hair
When cocoa is in our body, it can control fat production. It moisturizes deeply and provides vitamins and minerals, which are responsible for maintaining adequate levels in our skin.
Its antioxidant content also prevents the aging of our cells and can also confer anti-inflammatory properties for the treatment of acne.
Increases sexual potency
Motivated by the endorphins it provides and the dilation of arteries that improve blood circulation, cocoa is considered a sexual enhancer.
Studies carried out in the Journal of Sexual Medicine found that 163 individuals (female) experienced greater pleasure and an increase in sexual appetite.
In addition, due to its caloric content, it is recognized that it increases energy and resistance levels.
How to consume pure cocoa?
Cocoa is normally consumed in the formulation of by-products, but its direct consumption can be just as appetizing and delicious. Below we point out some recipes to include this incredible superfood in our diet.
Pure cocoa drink
Who has not had breakfast, snack, or even dinner with a delicious cup or glass of chocolate drink? The best thing is that the inclusion of products such as milk increases the nutritional value of the drink and makes everything better.
Ingredients:
- 2 tablespoons pure cocoa powder
- 1 liter of milk cold vegetable or skim
- Sweetener to taste
- Cinnamon powder to taste
Preparation:
- Add all the previously mentioned ingredients to the blender glass.
- Blend until everything is completely integrated and serve in a glass with plenty of ice.
- Enjoy!
Pure cocoa pudding
It is a quite particular recipe, striking, delicious, and super nutritious.
Ingredients:
- 2 eggs
- ¼ cup pure cocoa powder
- 1 tbsp almond flour or oatmeal
- 2 tablespoons of liquid coffee
- ¼ cup vegetable or skim milk
- Sweetener to taste
Preparation:
- We beat the eggs together with the sweetener of choice.
- We add the cup of milk to the mixture.
- We add the cup of cocoa, the flour, and the liquid coffee and then cook at a temperature of 180°C for approximately 40 minutes.
- Wait for it to be cold before unmolding and serving in slices.
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