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This week’s superfood is Cacao!
Cacao comes from the beans of the Theobroma Cacao tree (Cook). After harvesting the beans from the tree they are fermented and dried (McCulloch). Following this process, they are turned into many different products including chocolate, cacao powder, and cacao nibs. Cacao has the most health benefits when it is minimally processed. It has a bitter chocolatey flavor, but when mixed with the right ingredients it can make a great treat. If you are looking to get the health benefits of cacao from a chocolate bar, make sure to check the percentage of cacao it contains. The higher the percentage the greater the benefits! Some potential health benefits of cacao include:
Great source of magnesium. According to Mayo Clinic, “Magnesium plays many crucial roles in the body, such as supporting muscle and nerve function and energy production.” Consuming cacao can help you get more of this important mineral in your diet.
It contains more antioxidants than green tea, acai, red wine, and pomegranates (Cacao powder).
The flavonoids in cacao have been studied for their positive effects on brain function due to their ability to improve blood flow to various areas of the brain (Katz, Daughtry, and Ali).
Iron, zinc, copper, and potassium can also be found in cacao (Foods Alive).
2 tablespoons of cacao contains 3 grams of protein.
Ways to incorporate cacao into your diet:
Add cacao powder to smoothies to give them a chocolatey flavor.
Mix into quinoa, oatmeal, or chia seed pudding. You can either mix in powdered cacao or add cacao nibs on top.
Use in baked goods like brownies or cupcakes
Dark chocolate! (be sure to check the sugar content first)
References:
Cook, L. Russell. "cacao". Encyclopedia Britannica, 9 Aug. 2018,
https://www.britannica.com/plant/cacao. Accessed 8 November 2022.
Foods Alive Inc. “Cacao Powder - Organic.” Foods Alive , Food Alive Inc.,
foodsalive.com/products/organic-cacao-powder-foods-alive?variant=32965304015.
Katz, David L et al. “Cocoa and chocolate in human health and disease.” Antioxidants & redox
signaling vol. 15,10 (2011): 2779-811. doi:10.1089/ars.2010.3697
McCulloch, Marsha. “Cacao vs Cocoa: What's the Difference?” Healthline, Healthline Media, 10
Sept. 2018, www.healthline.com/nutrition/cacao-vs-cocoa.
Nehlig, Astrid. “The neuroprotective effects of cocoa flavanol and its influence on cognitive
performance.” British journal of clinical pharmacology vol. 75,3 (2013): 716-27. doi:10.1111/j.1365-2125.2012.04378.x
Zeratsky, Katherine. “Pros and Cons of Taking a Magnesium Supplement.” Mayo Clinic, Mayo
Foundation for Medical Education and Research, 11 Aug. 2021, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/magnesium-supplements/faq-20466270#:~:text=Magnesium%20plays%20many%20crucial%20roles,type%202%20diabetes%20and%20osteoporosis.
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