What is cacao?

Cacao comes from the seeds of the Theobroma cacao tree, whose name means “food of the gods”. The Aztec and Mayan civilisations prized cacao as food and a ceremonial ingredient.

Unlike cocoa, raw cacao undergoes minimal processing and avoids high temperature roasting. This helps preserve many of its naturally occurring plant compounds.

You can find raw cacao as powder, nibs and butter. Each form contains naturally occurring flavanols, theobromine, magnesium and other minerals.

Flavanols are naturally occurring plant compounds that have attracted considerable scientific interest. Cacao is particularly valued for its naturally rich flavanol content.

Together, these compounds give cacao its distinctive nutritional profile and help explain its enduring appeal as a functional food.

Cardiovascular and antioxidant benefits

Cacao has attracted considerable research for its potential cardiovascular benefits, particularly because of its naturally high flavanol content.

Epicatechin is one of the key flavanols found in cacao. Research suggests cacao flavanols can support nitric oxide production in the lining of your blood vessels.

Nitric oxide helps your blood vessels relax and supports healthy blood flow. This has led researchers to investigate cacao flavanols for their effects on blood pressure and circulation.

Cacao flavanols have also been studied for their effects on platelet function and oxidative stress. Their antioxidant properties may help protect cells from damage caused by free radicals.

Clinical studies have reported improvements in some cardiovascular markers after consuming flavanol rich cacao. However, results vary depending on the cacao product, flavanol content and amount consumed.

Raw cacao and high cocoa dark chocolate can contain substantial amounts of flavanols. Their nutritional profiles differ, so the potential benefits cannot be assumed to be identical.

Mood, brain, and mineral support

Cacao has long been associated with pleasure and enjoyment, and its distinctive nutritional profile helps explain some of its appeal.

It contains several compounds that have attracted interest for their potential effects on the brain and nervous system. These include phenylethylamine (PEA), tryptophan and anandamide.

PEA is sometimes called the “love molecule” because of its association with feelings of attraction and pleasure. However, evidence that dietary PEA directly produces these effects is limited.

Tryptophan is an amino acid your body uses to produce serotonin, an important neurotransmitter involved in mood regulation. Cacao also contains anandamide, an endocannabinoid naturally produced by your body.

Theobromine is another distinctive cacao compound. It is a mild stimulant related to caffeine and may provide a gentler, longer lasting lift than caffeine.

Cacao is also a useful source of magnesium, an essential mineral involved in hundreds of enzymatic reactions. Magnesium supports normal energy metabolism, muscle function and nervous system function.

Choosing and using cacao

Raw cacao powder is easy to add to smoothies, warm drinks, energy balls and baking. Its deeper, slightly bitter flavour works particularly well with naturally sweet ingredients.

Cacao nibs are small pieces of crushed cacao bean that retain the bean’s natural nutrients and plant compounds. Sprinkle them over porridge, yoghurt or salads for extra texture and flavour.

When choosing cacao, look for raw or minimally processed varieties if you want to retain more naturally occurring flavanols. Processing methods can affect the flavanol content of cacao products.

You can also find standardised cacao flavanol extracts in capsule form. These provide a measured amount of flavanols without the calories associated with whole cacao products.

Your choice depends on how you want to use cacao. Whole food forms provide a broader range of nutrients and plant compounds alongside flavanols.