How to consume cocoa for health benefits?

• Cocoa and Chocolate is different Even though it is also a product of the cocoa tree or cacao tree.
• Cocoa is rich in polyphenols. Free radicals reduce inflammation Helps improve blood circulation. Lower blood pressure Reduce cholesterol and reduce blood sugar levels And has anti-asthma substances. Helps the lungs expand Relaxes breathing and reduces inflammation
• A study of the components of cocoa found that flavonols in cocoa Helps protect cells from damage Fight inflammation Inhibits cell growth and helps prevent the spread of cancer cells

It is well known that chocolate is beneficial to the body. But there is still the question of whether cocoa and chocolate are different or not.
Both cocoa and chocolate are products from the cacao tree ( Theobroma cacao ). Cocoa beans are processed by fermentation, drying, roasting, peeling, grinding, and processing into liquid (Cocoa liquor).

Then take the liquid cocoa through a process of extruding cocoa fat (Cocoa butter) from the cocoa cake (Cocoa cake) and then grind the remaining cocoa pulp finely. It is natural cocoa powder with only 10-24% fat. Cocoa is considered a healthy drink. Because there is no fat mixed in at all. or has very little fat mixed in

for chocolate It is the process of molding liquid cocoa or pouring it into a mold without separating the fat. Therefore, there is still a large amount of cocoa fat. 100% dark chocolate has a bitter taste, so most milk and sugar are added to make milk chocolate. To make it taste sweeter and easier to eat

Benefits of cocoa

It is believed that cocoa was first used by the Maya civilization in Central America. It was brought back to Europe by Spanish sailors in the 16th century and quickly became popular as a health remedy. Currently, there is research that cocoa has many health benefits as follows:

• Rich in polyphenols that are beneficial to health. 
  Polyphenols are naturally occurring antioxidants found in foods such as fruits, vegetables, tea, wine,
  cocoa, and chocolate. They have antioxidant properties. Freely reduces inflammation Helps improve blood circulation. Lower blood pressure Reduce cholesterol and reduce blood sugar levels
  Cocoa is a food source rich in flavanols, substances in the flavonoid group, which have antioxidant and inflammatory properties in the body.
• Helps reduce blood pressure
  Studies have shown that both cocoa powder and dark chocolate can lower blood pressure. It was found that islanders in Central America People who regularly drink cocoa have lower blood pressure than their mainland relatives who do not drink cocoa. or drink in small amounts This is because the flavanols in cocoa have the ability to increase nitric oxide levels in the blood, which can increase blood vessel function and lower blood pressure.
  In a study of 35 patients, consuming 0.05–3.7 ounces (1.4–105 grams) of cocoa, which contained 30–1,218 milligrams of flavanols, found that cocoa decreased blood pressure by 2 mmHg. It has also been found to help reduce blood pressure. in more patients than those with normal blood pressure and in the elderly
• Reduces the risk of heart attack and stroke.
  Increasing nitric oxide levels in the blood It also helps expand blood vessels. and increase blood flow Which reduces the risk of heart disease and stroke.
  Cocoa also helps reduce LDL cholesterol or “bad fat” and prevents blood clots, similar to the use of aspirin. Reduce blood sugar levels and reduce inflammation These properties have been linked to a reduced risk of heart attack, heart failure, and stroke.
  A study of 157,809 people found that higher chocolate consumption was associated with a higher risk of heart disease. Stroke and significantly reduced mortality
  Two Swedish studies found that consuming 0.7–1.1 ounces (19–30 grams) of chocolate daily was linked to lower rates of heart failure. But no results were seen when consumed in larger quantities.
  These results suggest that Regular consumption of small amounts of cocoa-rich chocolate has heart-protective benefits.
• Polyphenols increase blood flow to the brain and help the brain function efficiently.
  Several studies have identified polyphenols in cocoa. Can reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. They increase brain function and increase blood flow.
  Flavonols also have an effect on nitric oxide production. which helps relax the muscles of the blood vessels Makes blood flow to the brain better.
  In a study of 34 elderly people, they were given cocoa that was high in flavanols. Blood flow to the brain was found to increase by 8% after 1 week and 10% after 2 weeks.
• Helps improve your mood and reduce symptoms of depression. 
  Flavonols in cocoa Helps change tryptophan, which is an essential amino acid that the body cannot produce itself. Must be obtained from eating. into serotonin (Serotonin) or the substance of happiness That is important in the development of the nervous system. Can affect mood If the body has balanced serotonin levels It will allow you to control your emotions better, reduce stress, reduce migraines, and reduce symptoms of depression.
  One study looking at chocolate consumption and stress levels in pregnant women found that eating chocolate more often was associated with lower stress and better mood in babies.
  Additionally, a study of elderly men found that eating chocolate was linked to with better overall physical and mental health
• Flavonols help control symptoms of type 2 diabetes 
  , although consuming too much chocolate is not good for blood sugar control. But cocoa has anti-diabetic properties. This is because the flavonols in cocoa can slow down carbohydrate digestion and absorption in the intestines. Controls insulin secretion, reduces inflammation, and stimulates the absorption of sugar from the blood into the muscles.
  Some research work It has been shown that consumption of dark chocolate or cocoa rich in flavonols As a result, the risk of type 2 diabetes is reduced.
• Help control weight 
  Cocoa consumption Or even chocolate may help control weight. It is believed that cocoa may help regulate energy expenditure. Reduces appetite and inflammation Including increasing fat oxidation and making you feel full.
  Studies have shown that people who eat chocolate regularly have a lower BMI than people who eat less chocolate. Or not eating at all.
  In addition, a study on weight loss using a low-carbohydrate diet found that the group that ate chocolate with 81% cocoa content, 42 grams per day, will lose weight faster than the group eating normal food.
• Prevent cancer
  Flavonols in vegetables, fruits, and other foods Has cancer prevention properties including low toxicity and few adverse side effects Cocoa has the highest concentration of flavonols among all foods per weight.
  Studies on the components of cocoa have found that it has antioxidant effects. Protect cells from damage Fight inflammation Inhibits cell growth and helps prevent the spread of cancer cells
  This has been tested on animals by feeding them food rich in cocoa or cocoa extract. It appears that it can reduce breast cancer. Pancreatic cancer Prostate cancer Liver and colon cancer including leukemia
  In human studies, flavonols have been associated with a reduced risk of cancer. Because it is a powerful antioxidant It plays a role in cancer prevention. However, more research is needed.
• Reduce symptoms of asthma
  Cocoa is very beneficial for people suffering from asthma. Because it contains anti-asthma substances such as Theobromine and Theophylline. (Theophylline), which has properties that help the lungs expand, making breathing easier and reducing inflammation. Theophylline It is also used to treat and prevent breathing disorders. and difficulty breathing caused by chronic lung disease.
  Animal studies have shown that cocoa extract can reduce both airway constriction and tissue thickness.
•  Antibacterial and immune boosting 
  Several studies have investigated cocoa powder’s effects on tooth decay and gum disease. This is because cocoa contains many compounds that have antibacterial, anti-enzymatic and immune-boosting properties. which affects oral health This can be seen from one study. By giving mice infected with oral bacteria a cocoa extract. It appears that tooth decay has greatly decreased. compared to rats that received only water
  Moreover, more research has established that the cocoa in chocolate does not cause acne. But on the other hand, polyphenol-rich cocoa has been found to have great benefits for the skin. Long-term cocoa consumption contributes to sun protection. Helps blood circulation of the skin and provides moisture to the skin as well

How should you eat cocoa to get the benefits?

The exact amount of cocoa that should be included in the diet to achieve health benefits is unclear. The European Food Safety Authority recommends eating cocoa powder. or dark chocolate as follows

• Choose good quality dark chocolate with at least 70% cocoa.
• It is best to use cocoa powder that has not been alkalized.
• Dark chocolate has more cocoa and flavanols than milk chocolate.
• White chocolate and milk chocolate are not as beneficial as dark chocolate.
• You should choose cocoa that is 100% real cocoa and should not add too much added ingredients such as milk or sugar.
• For heart health Choose 0.1 ounce (2.5 grams) of high flavanol cocoa powder or 0.4 ounce (10 grams) of high flavanol chocolate to add to your daily diet.

Precautions

• The amount of cocoa used in chocolate varies by manufacturer. And flavonols are often destroyed in chocolate production.
• Chocolate also contains high amounts of sugar and fat. Therefore, it should be consumed in the right amount.
• Eating cocoa with added milk and sugar will cause sugar levels. and increased blood fat
• Cocoa is high in theobromine. It has an effect similar to caffeine. If eaten in large amounts, it may result in heart palpitations. or can’t sleep
• Processing and heating cocoa can cause it to lose its beneficial properties.
• Sterilization process to reduce bitterness in cocoa This resulted in a 60% reduction in flavonol content.
• Patients with chronic medical conditions should seek advice from their doctor.

Cocoa and chocolate are rich in substances that are beneficial to the body. Therefore, you should choose to eat cocoa that has very little fat. and dark chocolate without milk and added sugar in the right amount. Especially patients with chronic diseases should consult their doctor for advice.