Cocoa Benefits, Harm and Nutritional Value

CocoaIt is thought to have been first used by the Central American Maya civilization.

It was introduced to Europe by Spanish conquerors in the 16th century and quickly became popular as a health-promoting medicine.

Cocoa powder, cocoa beanCrushing is done by removing the oil.

Its most important role today, chocolate productionIt is used in nd. Modern research has revealed that cocoa contains important compounds that can benefit health.

In the article "What is cocoa?" Answers to questions will be sought.

 How Is Cocoa Made?

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Cocoa beans and surrounding fruit pulp are typically placed in piles or boxes for natural fermentation. In this step, naturally occurring bacteria multiply using sugar from the dough as an energy source.

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The beans are then dried in ovens fired in the sun or over a wood fire and sent to cocoa processors.

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The thin layers of the nuclei are separated from the inner embryonic tissue. These bare beans are then roasted and ground to create chocolate liqueur.

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By pressing most of the fat (cocoa butter) in chocolate liqueur mechanically, it is the raw and best-loved cocoa powder is produced.

Cocoa, cocoa powder They are the beans that are processed to give a refined essence called.

Chocolate, Kakao It is a solid food obtained by combining liquor with cocoa butter and sugar.

In the final product Kakao The ratio of liquor determines how dark the chocolate is.

Milk chocolate is typically made with the addition of condensed or milk powder to chocolate mix containing 10-12% cocoa liquor.

Semi-sweet or bittersweet chocolate is often referred to as dark chocolate and contains at least 35% cocoa liquor by weight.

White chocolate contains only cocoa butter combined with sweeteners and dairy products.

Cocoa Powder Nutrition Value

Cocoacontains high concentrations of polyphenols, lipids, minerals, vitamins and fiber.

Flavanols, predominantly Kakao It is the class of polyphenols found in liquor. Flavanols, especially epicatechin, catechin, quercetinCaffeic acid and proanthocyanidins act as powerful antioxidants.

Cocoa powder It also contains theobromine and caffeine, which have various physiological effects.

Essential minerals such as magnesium, copper, potassium and iron are also cocoa powderis abundant in it. 100 grams nutritional content of cocoa powder It is as follows;

What Are the Benefits of Cocoa?

Rich in polyphenols

polyphenolsare antioxidants found naturally in foods such as fruits, vegetables, tea, chocolate, and wine.

These have been linked to many health benefits, including reduced inflammation, better blood flow, lower blood pressure, improved cholesterol and blood sugar levels.

Cocoais one of the richest sources of polyphenols. Flavanols, which have particularly powerful antioxidant and anti-inflammatory effects, are abundant.

However, cocoa processing and the heating process may cause it to lose its beneficial properties. 

It is also mostly treated with alkali to reduce its bitter flavor, resulting in a 60% reduction in flavanol content.

That's why, KakaoAlthough, is itself a great source of polyphenols, not all products containing cocoa will provide the same benefits.

Lowers high blood pressure by improving nitric oxide levels

CocoaHelps lower blood pressure, both in powder form and in the form of dark chocolate.

This effect is the first, Kakao Central America, which has much lower blood pressure than its non-smoking relatives Kakao It has been recorded in the island people who smoke.

CocoaThe flavanols in are thought to improve nitric oxide levels in the blood, which can increase the function of blood vessels and lower blood pressure.

Additionally, this effect is higher in older people with and without higher blood pressure than in younger people.

However, it is important to remember that processing significantly reduces the flavanol count, so these effects will not be seen in chocolate.

Reduces and manages inflammation

According to the researchers cocoa consumptionMaking it a habit can reduce the production of anti-inflammatory chemicals in the body.

Theobromine, caffeic acid, catechin, epicatechin, procyanidins, magnesium, copper and other active ingredients in cocoa derivatives fight inflammation by reducing the activation of immune system cells, mainly monocytes and macrophages.

Cocoa-rich foods consuming can prevent and improve chronic inflammatory disorders such as irritable bowel disease, asthma, Alzheimer's, dementia, periodontitis, GERD, and various cancers.

It reduces the risk of heart attack and stroke

In addition to lowering blood pressure, Kakaoappears to have other properties that may reduce the risk of heart attack and stroke.

Rich in flavanol Kakaoincreases the level of nitric oxide in the blood, which relaxes and dilates the arteries and blood vessels and improves blood flow.

Moreover, KakaoIt has been found to lower "bad" LDL cholesterol, have a blood thinning effect similar to aspirin, improve blood sugar and reduce inflammation.

These features have been associated with a lower risk of heart attack, heart failure, and stroke.

A review of nine studies in 157.809 people found that higher chocolate consumption was associated with a significantly lower risk of heart disease, stroke, and death.

Two studies in Sweden showed that chocolate consumption was up to a serving of 19 to 30 grams per day; found that lower doses were associated with heart failure, but the same effect was not seen when consuming higher amounts.

These results are Kakao shows that frequent consumption of rich chocolate can provide protective benefits to the heart.

Benefits of cocoa to the brain

Many studies, Kakaohas shown that polyphenols can reduce the risk of neurodegenerative diseases by improving brain function and blood flow.

Flavanols can cross the blood-brain barrier and are involved in biochemical pathways that produce neurons and important molecules for brain function. 

Additionally, flavanols affect the production of nitric oxide, which relaxes the muscles of the blood vessels, increasing blood flow and blood flow to the brain.

It has high flavanol content Kakao In a two-week study in 34 older adults who were given a given, blood flow to the brain increased by 8% after one week and 10% after two weeks.

Further studies, daily Kakao It suggests that flavanol intake may improve mental performance in people with and without mental disorders.

These studies, KakaoIt shows its positive role on brain health and its possible positive effects on neurodegenerative diseases such as Alzheimer's and Parkinson's.

Improves mood and symptoms of depression

CocoaIn addition to its positive effect on age-related mental degeneration, its effect on the brain may also improve mood and symptoms of depression.

Positive effects on mood, KakaoThe flavanols may be the conversion of tryptophan to the natural mood stabilizer serotonin, the caffeine content, or the sensory pleasure of simply eating chocolate.

A study on chocolate consumption and stress levels in pregnant women found that more frequent chocolate consumption was associated with reduced stress and recovery in infants.

Additionally, a study in men showed that eating chocolate is associated with improved overall health and improved psychological state.

Flavanols may improve symptoms of type 2 diabetes

Although excessive consumption of chocolate is definitely not good for blood sugar control, Kakao it actually has some anti-diabetic effects.

Test tube studies, Kakao It shows that flavanols slow down carbohydrate digestion and absorption in the gut, improve insulin secretion, reduce inflammation and stimulate the uptake of sugar from the blood into the muscle.

Some studies have shown that higher amounts of flavanol intake, including those who consume cocoa, may result in a lower risk of type 2 diabetes.

Additionally, a review of human studies, flavanol-rich dark chocolate or Kakao It has shown that eating can improve insulin sensitivity, improve blood sugar control, and reduce inflammation in diabetic and non-diabetic people.

However, when these results are combined with more tangible positive effects on heart health, Kakao While pointing out that polyphenols may have a positive effect on the prevention and control of diabetes, more research is needed.

May have cancer protective properties

Flavanols in fruits, vegetables and other foods are of great interest due to their cancer protective properties, low toxicity and few side effects.

Cocoa a diet rich in nutrients, or cocoa extracts Animal studies using it have shown positive results in reducing leukemia as well as breast, pancreatic, prostate, liver and colon cancer.

Studies in humans have shown that diets rich in flavanol are associated with a reduced risk of cancer.

However, the evidence for cocoa is conflicting as some studies have found no benefit and some have even noticed an increased risk.

Cocoa and small human studies on cancer suggest that it may be a powerful antioxidant and play a role in cancer prevention. However, more research is needed.

Theobromine and theophylline content can help people with asthma

Asthma is a life-threatening chronic inflammatory disease that causes obstruction and inflammation of the airways.

CocoaIt is thought to be beneficial for asthma sufferers because it contains anti-asthmatic compounds such as theobromine and theophylline.

Theobromine is similar to caffeine and can be a remedy for persistent cough. 100 grams of cocoathere is about 1.9 grams of this compound.

Theophylline helps the lungs expand, relaxes the airways and reduces inflammation.

Animal studies, cocoa extractshowed that it can reduce both the narrowing of the airways and the tissue thickness.

However, these findings have not yet been clinically tested in humans and KakaoIt is not clear whether it is safe to use with other anti-asthmatic drugs. 

Therefore, while this is an interesting area of ​​development, it is KakaoIt is too early to say how it can be used.

Anti-bacterial properties benefit teeth

Many studies, Kakaohas investigated the protective effects of the dental cavities and gum disease.

CocoaContains many compounds with anti-bacterial, anti-enzymatic and immunostimulating properties that can contribute to oral health effects.

In a study, cocoa extract Rats infected with oral bacteria given only had a significant reduction in dental cavities compared to those given water alone.

The second reason to use the Kakao their products have an antifouling effect - they prevent any microbial growth on teeth and gums.

However, there are no significant human studies and Kakao Most of its products also contain sugar. 

In conclusion, KakaoNew products will need to be developed in order to experience the oral health benefits of.

May increase libido and sexual performance

Cocoais the pure, unrefined form of chocolate. Its theobromine acts as a blood vessel dilator and is used in modern medicine for this purpose.

It also increases blood flow throughout the body because it lowers blood pressure, reduces inflammation, dilates arteries.

CocoaAnother mood-enhancing chemical found in Phenethylamine is phenethylamine, which releases the same endorphins that are released when we fall in love, which can help improve sex life.

Benefits of Cocoa to Skin

Cocoa ve KakaoThe products obtained from are rich in flavanols such as epicatechin, catechin, epigallic acid, caffeic acid and theobromine.

These compounds scavenge free radicals, especially from skin exposure to UV and visible light. 

In addition to anti-inflammatory and antioxidant properties, dark chocolate has an anti-aging effect. It has been determined to reduce erythema and skin cancers by about 25%.

Topical application of cocoa butter can reduce skin wrinkles, fine lines, dark spots, acne, blemishes and stretch marks.

Benefits of Cocoa to Hair

Magnesiumplays a vital role in cell division and growth. It is responsible for anti-inflammatory and repair mechanisms in cells, especially in hair follicles.

Consuming cocoacan accelerate hair growth from the roots, mostly after menopause. It also prevents inflammation that affects hair health and growth patterns.

Does Cocoa Weaken?

Somewhat paradoxically, cocoa consumptionIn the form of chocolate, it can aid weight control. 

CocoaIt is thought that it can support the slimming process by regulating energy use, reducing appetite and inflammation, and increasing fat oxidation and feelings of fullness.

A weight loss study that followed people on a low-carb diet found that a group given 42 grams of chocolate per day, or about 1.5% cocoa, lost weight faster than the normal diet group.

Of white and milk chocolate dark chocolate they do not have the same benefits as. Dark chocolate is higher Kakao Considering its content, the slimming benefits should belong to dark chocolate. Other types of chocolate can be high in sugar content.

How Cocoa Is Consumed?

Cocoa Here are the foods you can consume by adding:

Dark chocolate

Good quality and at least 70% Kakao make sure it contains. 

Hot / cold cocoa

Mix cocoa with hot or cold milk.

Smoothie

To add a rich nutritional content to smoothies or to give a chocolate flavor Kakao You can add.

Puddings

You can add raw cocoa powder to homemade puddings.

Sprinkle on the fruit

Cocoa is especially sprinkled on banana or strawberry.

Granola bars

To homemade granola bar mix to increase health benefits and enhance flavor Kakao add.

Where Is Cocoa Used?

Cocoa mostly consumed as chocolate, including milk and dark chocolate (in white chocolate actually Kakao does not exist). 

In chocolate Kakao the higher the percentage, the more likely it is to generate benefit.

In addition to chocolate, cocoa is sold as cocoa beans, liqueur, powder, and shell.

Cocoa can also be added to capsules. There are also topical products containing cocoa and cocoa butter.

What Are the Damages of Cocoa?

While cocoa is generally safe when consumed in moderation, high amounts can cause adverse effects.

CocoaContains caffeine and related chemicals. Eating large amounts can cause caffeine-related side effects such as irritability, increased urination, insomnia, and rapid heartbeat.

Cocoacan cause allergic skin reactions, constipation, and trigger migraine headaches. It can also cause digestive complaints such as nausea, intestinal discomfort, stomach noise, and gas.

Cocoa It can slow blood clotting. Too much consuming cocoamay increase the risk of bleeding and bruising in people with bleeding disorders.

CocoaThe caffeine in it can worsen diarrhea, especially when taken in large quantities.

Importantly, KakaoAlthough there are many potential health benefits, commercial chocolate and its products often contain high amounts of unhealthy compounds such as sugar, fat and additives.

Where do you use powdered cocoa? You can share your usage areas with us.