How much Cocoa Powder should one consume per day to Gain Health Benefits?
October 30, 2023 | by Sravani Pathakamuri | Posted in FAQ's
The daily consumption of cocoa powder can offer a range of potential health benefits, but it’s crucial to understand the appropriate quantity to maximize these advantages without overindulging. Cocoa powder is derived from the cacao bean and is rich in flavonoids, particularly a type called flavanols, which are known for their potential health benefits. Here’s an exploration of how much cocoa powder per day is recommended for these benefits.
1. Cardiovascular Health: The flavanols in cocoa have been associated with improved heart health. Studies suggest that consuming around 1 to 2 tablespoons (approximately 10-20 grams) of unsweetened cocoa powder per day may help lower blood pressure, improve blood vessel function, and reduce the risk of heart disease. This amount provides an adequate dose of flavanols without excessive calorie intake or added sugars.
2. Cognitive Benefits: Cocoa’s flavanols may have a positive impact on cognitive function and memory. Research indicates that a moderate daily intake of cocoa flavanols, typically found in 10-20 grams of unsweetened cocoa powder, may support brain health and enhance cognitive performance.
3. Antioxidant Properties: Cocoa is a potent source of antioxidants that can help combat free radicals in the body, which are associated with aging and various diseases. A daily intake of 10-20 grams of unsweetened cocoa powder can provide a substantial dose of these antioxidants.
4. Mood Enhancement: Cocoa consumption has been linked to mood improvement and reduced symptoms of depression. The moderate intake of cocoa powder can enhance mood without the negative effects of excessive sugar and calories often found in chocolate products.
5. Skin Health: The flavanols in cocoa may contribute to healthier skin by improving hydration, reducing roughness, and protecting against sun damage. Around 10-20 grams of unsweetened cocoa powder per day can be beneficial for skin health.
While these are some potential health benefits, it’s essential to exercise moderation and choose the right type of cocoa powder. Unsweetened, non-alkalized (natural) cocoa powder is preferred, as it contains higher levels of flavanols. Mixing it into smoothies, oatmeal, or using it in baking are ways to incorporate cocoa powder into your diet. Avoid excessive quantities, as excessive cocoa consumption can lead to digestive issues or excessive calorie intake.
Furthermore, individual tolerance and sensitivity to cocoa can vary. If you have allergies or other health conditions, it’s advisable to consult with a healthcare professional or a registered dietitian for personalized recommendations regarding the daily consumption of cocoa powder. They can provide guidance based on your specific health goals and dietary needs to ensure you receive the maximum benefits from this delightful superfood.