Natural antioxidants called polyphenols may be found in foods such as fruits, vegetables, tea, chocolate, and wine. Numerous health advantages have been connected to them, such as decreased inflammation, enhanced blood flow, lowered blood pressure, and improved cholesterol and blood sugar levels.

One of the best sources of polyphenols is cocoa. It contains a lot of flavanols, which have strong anti-inflammatory and antioxidant properties. However, cocoa's beneficial characteristics might be lost by processing and boiling. Alkaline is frequently used to treat it in order to lessen bitterness, however, this causes a 60% reduction in the flavanol content. Because of this, not all products containing cocoa will have the same advantages even if cocoa is an excellent source of polyphenols.

Dark chocolate and cocoa powder both include ingredients that may help decrease blood pressure. The first population to see this effect was the cocoa-drinking islanders of Central America, whose blood pressure was much lower than that of their non-cocaa-drinking mainland counterparts. Nitric oxide levels in the blood are hypothesized to be increased by the flavanols in cocoa, which can improve blood vessel function and lower blood pressure.

In 35 investigations, patients received between 0.05 and 3.7 ounces (1.4 and 105 grams) of cocoa products, or between 30 and 1,218 mg of flavanols, according to one study. It was discovered that cocoa caused a 2 mmHg drop in blood pressure, which was modest yet substantial. Additionally, the impact was stronger in older individuals compared to younger individuals and in those who already had high blood pressure than in those who did not. However, it's crucial to keep in mind that processing greatly decreases the number of flavanols, so the effects are probably not going to be seen in the typical chocolate bar.

It appears that cocoa contains additional qualities that may minimize your risk of heart attack and stroke in addition to decreasing blood pressure. Nitric oxide, which relaxes and dilates your arteries and blood vessels and promotes blood flow, is made better in your blood when you consume flavanol-rich cocoa. Additionally, cocoa has been shown to lower "bad" LDL cholesterol, thin the blood similarly to aspirin, enhance blood sugar control, and lower inflammation. A decreased risk of heart attack, heart failure, and stroke has been associated with these characteristics.

Higher chocolate consumption was linked to a considerably decreased risk of heart disease, stroke, and mortality, according to a study of nine studies including 157,809 persons. At dosages of up to one serving of 0.7-1.1 ounces (19-30 grams) of chocolate per day, two Swedish investigations discovered a relationship between chocolate consumption and a decreased risk of heart failure; however, the impact was not observed at greater levels. These findings imply that regular, small-quantity eating of chocolate with a high cocoa content may have heart-protective effects.

According to several studies, cocoa's polyphenols may lower your risk of neurodegenerative illnesses by enhancing brain health and blood flow. Flavanols are engaged in the metabolic processes that create neurons and key chemicals for the operation of your brain and can penetrate the blood-brain barrier. Additionally, flavanols affect the synthesis of nitric oxide, which relaxes the blood vessel muscles and enhances blood flow and cerebral blood supply.

Blood flow to the brain improved by 8% after one week and by 10% after two weeks in a two-week trial in 34 older persons who were fed high-flavanol cocoa. More research indicates that both those with and without mental disabilities may benefit from regular consumption of cocoa flavanols. These studies show that cocoa has a good impact on brain health and may have protective benefits against neurodegenerative conditions like Parkinson's and Alzheimer's.

In addition to preventing age-related mental decline, cocoa's beneficial effects on the brain may help lessen depressive symptoms and mood swings. The flavanols in cocoa, the process by which tryptophan turns into the natural mood stabilizer serotonin, the presence of caffeine, or just the sensory pleasure of eating chocolate may all have a favorable impact on mood. According to one study on chocolate consumption and stress levels in expectant mothers, eating chocolate more frequently was linked to lower stress levels and better moods in the offspring.

A different study also found that consuming chocolate with a high polyphenol content increased tranquility and satisfaction. Furthermore, research on elderly males revealed a connection between consuming chocolate and greater physical and psychological wellbeing. Even though these first studies' findings are encouraging, additional investigation is necessary before more certain conclusions about the impact of cocoa on depression and mood can be made.

Although excessive chocolate eating is undoubtedly bad for blood sugar regulation, cocoa does in fact have some anti-diabetic properties. According to research conducted in test tubes, cocoa flavanols can increase insulin production, decrease inflammation, slow down the digestion and absorption of carbohydrates in the stomach, and accelerate the uptake of sugar from the blood into the muscle. According to research, eating more flavanols—including those from cocoa—can reduce your chance of developing type 2 diabetes.

Additionally, a review of human research revealed that both diabetic and non-diabetic individuals can benefit from consuming flavanol-rich dark chocolate or cocoa since it can lower inflammation and enhance insulin sensitivity as well as blood sugar management. Despite these encouraging findings, there are discrepancies in the study, with other studies reporting no impact, a little poorer management of diabetes, or only a limited effect. Though further study is needed, these findings, along with the more obvious advantages for heart health, suggest that cocoa polyphenols may help with both the prevention and management of diabetes.

Contrary to popular belief, eating cocoa, especially in the form of chocolate, may really aid with weight management. It is believed that cocoa may benefit by controlling how much energy is used, lowering inflammation and hunger, improving fat oxidation, and enhancing sensations of fullness. In spite of eating more calories and fat, population research indicated that persons who ate chocolate more regularly had a lower BMI than those who did not. In addition, research on weight reduction using low-carb diets discovered that those who were given 42 grams, or 1.5 ounces, of 81% cocoa chocolate per day lost weight more quickly than those who followed a typical diet.

However, some research has shown that eating chocolate makes you gain weight. Although white and milk chocolate does not have the same advantages as dark chocolate, many of them did not make this distinction. Overall, it seems that cocoa and products containing cocoa may aid in weight reduction or weight maintenance, although further research is required.

Due to their ability to prevent cancer, low toxicity, and lack of harmful side effects, flavanols found in fruits, vegetables, and other foods have garnered a lot of attention. Out of all foods, cocoa has the highest concentration of flavanols per weight, which can significantly increase the number of flavanols in your diet. Test-tube studies on cocoa components have revealed that they have antioxidant effects, protect cells from reactive molecule damage, reduce inflammation, inhibit cell growth, trigger cancer cell death, and aid in the prevention of cancer cells spreading. Breast, pancreatic, prostate, liver, colon, and leukemia have all been shown to be reduced in animal trials utilizing a diet high in cocoa or cocoa extracts.

Human studies have demonstrated a link between diets high in flavanols and a lower risk of developing cancer. However, there is inconsistent data about cocoa in particular, since some studies revealed no benefit and others even noted an elevated risk. Small human research on cocoa and cancer indicates that it has the potential to be a potent antioxidant and may help prevent cancer.

It can be fatal to have asthma, a chronic inflammatory condition that obstructs and inflames the airways. Given that it includes substances that prevent asthma, such as theophylline and theobromine, cocoa is regarded to be advantageous for those who have the disease. Similar to coffee, theobromine may be useful for chronic coughing. 100 grams or 3.75 ounces of cocoa powder contain roughly 1.9 grams of this substance. Your airways will relax and your lungs will expand as theophylline reduces inflammation.

Studies on animals have demonstrated that cocoa extract can decrease tissue thickness and airway constriction. The safety of combining cocoa with other anti-asthmatic medications has not yet been shown in clinical trials on people, despite these promising results. It is therefore too early to speculate on how cocoa may be used to treat asthma, despite the fact that this is an intriguing area of study.

Numerous research has looked at how cocoa might protect against gum disease and tooth cavities. Numerous substances included in cocoa have antibacterial, anti-enzymatic, and immune-stimulating activities that may support their benefits on dental health. According to one study, mice with oral bacteria who received cocoa extract had much fewer dental cavities than those who received merely water. The bulk of the cocoa products that people consume also include sugar, and there are no large human studies. Therefore, new products will have to be created in order to reap the benefits of cocoa on dental health.

Contrary to common belief, chocolate's cocoa content does not contribute to acne. In reality, it has been shown that cocoa polyphenols provide a lot of advantages for your skin. It has been demonstrated that consuming cocoa over an extended period of time will enhance your skin's surface smoothness and moisture while also protecting you from the sun.