Raw cocoa has strong antioxidant properties, making it an important healthy ingredient. Experts recommend consuming dark chocolate with 80% cocoa or drinking cocoa that is free from sugar and unhealthy fats to maximize its health benefits. "Siyadati" interviewed nutritionist Abir Abu Rjaili to explain the most notable health benefits of cocoa.
1. Mood Improvement:
Cocoa is rich in compounds like caffeine, theobromine, phenylethylamine, and tyramine, which help improve mood and fight anxiety and depression. Additionally, cocoa contains tryptophan, which is converted into serotonin, the neurotransmitter responsible for mood regulation, sleep, and appetite.
2. Weight Management:
Cocoa helps reduce fat absorption and regulates insulin levels in the blood, contributing to a feeling of fullness. It is recommended to consume raw cocoa or dark chocolate to achieve this benefit.
3. Cholesterol Level Regulation:
Cocoa is rich in antioxidants, which help lower levels of bad cholesterol in the blood and prevent fat buildup in the blood vessels. It also helps prevent plaque formation that leads to atherosclerosis and cardiovascular diseases.
4. Blood Pressure Regulation:
Cocoa helps lower blood pressure by expanding blood vessels and enhancing nitric oxide production, which improves blood flow and reduces the risk of heart attacks and strokes.
5. Lower Risk of Diabetes:
Studies have shown that cocoa helps slow the digestion of carbohydrates in the intestines, protecting the cells responsible for insulin production in the pancreas and improving insulin secretion in the body. Drinking cocoa is important for reducing insulin resistance, thus helping to lower the risk of type 2 diabetes.
6. Fighting Anemia:
Cocoa is rich in iron, a crucial mineral for the formation of hemoglobin, which is responsible for transporting oxygen in the blood. Regular consumption of cocoa can help prevent anemia.
7. Prevention of Dementia:
Cocoa is rich in theobromine, a compound that enhances blood circulation in the brain, helping prevent neurological diseases such as dementia and Alzheimer's. Additionally, cocoa contains selenium, which improves cognitive function and strengthens memory.
8. Reducing Inflammation:
Cocoa is full of antioxidants that help reduce cellular damage caused by free radicals, thus reducing inflammation. Several studies indicate that cocoa consumption helps lower levels of C-reactive protein in the blood, an indicator of inflammation.
9. Prevention of Cancer:
Polyphenols in cocoa (such as procyanidins, epicatechins, and catechins) have antioxidant effects that neutralize free radicals, which may contribute to the development of cancer cells.
10. Fighting Premature Skin Aging:
Due to its high content of flavonoids, cocoa possesses antioxidant properties that help combat free radicals generated by UV radiation from the sun, which contribute to premature skin aging, loss of elasticity, and the formation of wrinkles and pigmentation.
Nutritionist Abir Abu Rjaili's Advice:
To reap all these benefits, it is advised to consume a small piece of dark chocolate (30 grams) daily as a snack or enjoy a cup of unsweetened hot cocoa.
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