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Cacao Benefits, Way to Use, Nutrition & Side Effects

Acquired from the seeds of an Amazonian fruiting tree, this raw superfood is high in iron, magnesium, and zinc, along with being a rich source of antioxidants for our hearts, and containing neurotransmitters that add to the overall well-being and happiness. Interestingly, another variety is derived from the Cacao tree, and based on the method of processing it is differentiated and called Cocoa. On this page read about cacao benefits, nutrition, way to use, and its side effects.

Cacao Health Benefits

Top 6 Health Benefits of Cacao

Cacao contains more antioxidants per gram than blueberries, Goji berries, red wine, raisins, prunes, and even the most revered fruit – pomegranates. It is an excellent source of fiber and protein. Additionally, there are the following health benefits of Cacao powder:

Cacao Benefits

1. Good For Diabetes

Raw Cacao is a powerhouse of magnesium, and the regular intake of cacao advantages helps to keep the risks of diabetes lower.

2. Healing from Hypertension

Magnesium not only helps to keep a check on diabetes but is also helpful in maintaining healthy blood pressure. This, in turn, reduces the risk of cardiovascular diseases and also makes the bones strong along with helping maintain a healthy nervous system.

3. Anti Cancer Properties

Cacao has 40 times the antioxidants present in blueberries. The high content of antioxidants in the plant further helps in removing body toxins thus reducing the risk of developing cancer.

4. Anti-Depressant and Natural Mood Elevator

Cacao is a natural powerhouse of some feel-good chemicals – Serotonin, Tryptophan, Tyrosine, and Phenylethylamine. These not only make you feel happy and at peace but also can really alleviate depression.

5. Highest Source of Plant-Based Iron

The most important source of natural iron while on a vegan and vegetarian diet, this cacao has the highest content of iron in a plant, 7.3mg per 100gms.

6. More Calcium than Cow’s Milk

Planning to start a vegan or dairy-free diet? Cacao has been found to have higher calcium levels than before.

Cacao powder has many more benefits and hence cannot be ignored in the daily diet regime to stay fit and healthy and achieve most of your fitness goals.

Also Read:- Difference Between Granola and Muesli

Cacao Nutritional Value

Cacao is the least processed and more cacao nutrition. It is substantially low in sugar levels when compared to other chocolate products available in the markets.

Cacao NutritionCacao Nutritional Value & Fact 100g
Protein7 gm
Fiber5 gm
Zinc6% (Reference of Daily Intake (RDI)
Copper25% RDI

5 Ways to Use Cacao Everyday

The following are ways in which Cacao can be used to make the most of its benefits. Take a look at what’s brewing and enjoy your cuppa!

Way to Use Cacao

Hot or Cold Chocolate Milk

You can make your breakfast or evening milk mugs chocolate with cacao.

Chocolate Smoothie

Make a smoothie with cacao and you can also add dry seeds or berries over it to make it more healthy.

Grab a Bar of Organic Chocolate

Cacao is the pure and organic version of chocolate, so having a cacao bar is preferable.

Bake a Raw Brownie

You can simply bake a brownie by using cacao instead of cocoa powder.

Make a Deliciously Healthy Nutella Tart

Use cacao to make Nutella tart to satiate your sweet-tooth cravings.

Also Read:- Chia Seeds nutrition Value

Cacao Side Effects

The following side effects of Cacao have been witnessed in some cases and hence must be taken into consideration before planning the regular intake. It is wise to consult the health practitioner or nutritionist if one has any ongoing health condition to be taken care of.1 1

Cacao Side Effects

1. Hampers Sleep

Cacao may lead to sleep disorders as it contains caffeine. Excessive consumption of Cacao may lead to caffeine-related adverse effects, like rapid heartbeat, restlessness as well as difficulty in sleeping.

2. Causes IBS Symptoms

Cacao can be responsible for causing constipation, nausea, and gas as well as stomach pain.

3. Migraine

Cacao can trigger a migraine in certain individuals.

4. Weight Gain

Commercial Cacao may lead to weight gain as the commercial chocolate is loaded with high amounts of sugar, fat, and additives which are far from being healthy.

5. Causes Skin Damage

Cacao can lead to the occurrence of acne and metals such as nickel which is present in Cocoa, causing allergies, skin inflammation, and lesions.


Is it ok to have cacao powder daily?

Cacao has antioxidant properties and is filled with nutrients. And it has no such side effects on the body but they must be taken in considered and limited amounts. As caffeine compounds in cacao might affect you in different ways.

Are there any side effects of cacao powder?

If you are eating it in large amounts then it might cause caffeine-related side effects. Such as nervousness, increased urination, sleeplessness, and fast heartbeats. Cocoa can also cause allergic skin reactions, constipation, and might trigger migraine headaches.

What are the benefits of drinking cacao?

Cacao milk is as good as cow’s milk. And it has iron, magnesium, and antioxidants. It is also helpful with issues such as depression, stress, blood pressure, and heart health.

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