Based on scientific evidence, the health perks of cocoa come mainly from its polyphenols, especially flavanols. For the greatest benefits, choose minimally processed options like dark chocolate (70%+ cocoa) or pure cacao powder.
Health perks
Cardiovascular health
- Lowers blood pressure: Flavanols promote nitric oxide production, relaxing and widening blood vessels to improve flow.
- Improves cholesterol: Polyphenols may lower LDL and raise HDL.
- Reduces heart disease risk: Moderate cocoa may help shield against plaque, inflammation, and related events.
Brain function and mood
- Enhances cognition: Increased brain blood flow and oxygen can support attention, memory, and may help curb age-related decline.
- Boosts mood: Compounds like PEA, tryptophan, and theobromine, plus endorphins, dopamine, and serotonin, can elevate mood.
- Reduces anxiety and stress: Cocoa’s magnesium supports the nervous system and may lower cortisol.
Digestive and metabolic support
- Supports gut health: Fiber and polyphenols act as prebiotics for a healthy microbiome.
- Helps manage blood sugar: Flavanols may improve insulin sensitivity and glucose metabolism.
Other potential benefits
- Antioxidant and anti-inflammatory: Rich in antioxidants; may combat oxidative stress and inflammation.
- Skin protection: Flavanols can boost skin blood flow and offer some sun protection.
- Weight management: Moderate intake can aid appetite regulation and support metabolism.
Important considerations
- Product matters: Benefits depend on the product. Choose minimally processed options.
- Choose wisely: Raw cacao and dark chocolate 70%+ have the most polyphenols.
- Avoid Dutch-processed cocoa: Reduces antioxidant content by up to ~80%.
- Watch additives: Milk chocolate and many processed products add sugar and saturated fats that can counter benefits. Moderation is key.
