7 Potential Benefits of Cacao You Need to Know

The ancient Mesoamericans who first cultured cacao believed it was given to humanity by the gods. Today, we consider cacao a superfood. But what exactly are the potential health benefits of cacao? Read on to find out.

Key Takeaways:

• Cacao has been used for medicinal purposes for hundreds, perhaps thousands of years.
• Research suggests cacao may help support various bodily parts and processes, from the brain to the heart and beyond.
• In part, that's because cacao beans are packed with flavanols and polyphenols, powerful antioxidants.
• Cacao beans are also a great source of essential elements like magnesium and iron.
• To enhance cacao's potential health benefits, consider consuming it in combination with other helpful nutrients, like magnesium or L-theanine.

See Related: How to Make Refreshing Frozen Hot Chocolate

Is Cacao Good For You?

Cacao was first eaten by ancient Mesoamericans, who believed it was given to people by the gods. For centuries, it was used for pleasure, ritual, and, yes, medicinal purposes.

In fact, historical records show us that cacao was used throughout Central America and South America for all kinds of traditional purposes throughout history. Some of its ancient uses, like for cleaning teeth, don't quite hold up to modern science. But in plenty of other cases, the ancients may have been onto something.

Today, cacao's many health benefits have given it the title of a superfood. It's thought to be able to help support many different parts of our body, from the head to the heart and beyond.

But first, what is cacao power, really?

Cacao Powder vs. Cocoa Powder

Raw cacao powder is simply the powdered form of the cacao bean. These beans are produced by the Theobroma cacao tree.

Somewhat confusingly, these beans are also sometimes called cocoa beans. Cocoa, cacao... it's easy to mix the two up.

Cocoa powder refers to a more processed form of cacao powder. To make cocoa powder, the beans are roasted at high temperatures.

That roasting is the main difference between the two. 

Bonus: What Goes With Hot Chocolate? Hot Chocolate Pairings

Cacao Powder vs. Cacao Nibs

Cacao nibs are becoming increasingly popular. They're an even less processed form of cacao than cacao powder, if you can believe that.

To make cacao nibs, raw cacao beans are dried and broken into little chunks, or nibs. These raw cacao nibs are a delicious and natural replacement for chocolate chips.

Top Health Benefits of Cacao

Speaking of healthy... There are enough potential benefits of cacao to fill several books. (Remember those historical records we mentioned earlier?) 

To keep things manageable, we've processed these health benefits to produce this list of the top potential benefits of cacao. 

#1. Mood

We all know how a sweet treat can brighten our day. But research suggests cacao might actually have genuine mood-boosting properties beyond the joy of indulging in something delicious.

Multiple studies suggest that flavanols, a compound found in cacao, may have both short- and long-term benefits for the brain. One review noted that flavanols' antioxidant properties may help support healthy brain function. And a study from 2024 found that women who took dark chocolate had higher improvements to mood compared to those given milk chocolate. 

If you want to take cacao powder for its potential mood-supporting benefits, consider combining it with two other compounds thought to have similar upsides. Our Mindful Calm Cocoa is a delicious mixture of organic alkalized cocoa, Gamma-Aminobutryric Acid, and L-Theanine. 

#2. Relaxation

Cacao might not be able to help support mood. It could also promote relaxation.

This might be due to polyphenols, a type of antioxidant that research suggests may help manage normal stress. 

In one study from 2025, for example, two groups of people were exposed to a stressful math test. The first group, the control, showed signs of increased stress. No surprise there!

But the second group, which had been given a little bit of dark chocolate before exposure to the stressful test, didn’t exhibit the same symptoms. The researchers theorized that the cocoa polyphenols in the dark chocolate may have helped moderate the changes to the nervous systems triggered by stressors. 

Our Mindful Morning Cocoa combines organic cocoa with two other compounds thought to help manage stress, ashwagandha and magnesium, to help you transform your morning from chaos to mindfulness. The magnesium and cocoa combo is both delicious and unique!

#3. Heart Health

Cacao contains several compounds that may support heart health. It's a source of polyphenol antioxidants, for example, which research suggests may help maintain heart health. Cacao also contains flavanols, which one study found may support nitric oxide levels, which in turn may help maintain normal blood pressure.

However, it's important to note that processing often results in lower levels of flavanols. 

#4. Brain Health

We've already discussed several studies that suggest cacao could help support mood. Research also suggests that the flavanols in cacao may also support attention and memory. 

One study, for example, gave three groups of healthy adults daily drinks with differing amounts of cacao flavanols. After two months, the two groups who'd been drinking higher amounts of flavanols performed better on tests that measured various aspects of brain performance, including memory and attention. 

#5. Blood Sugar

Multiple studies have found that flavanols may help the body maintain a normal response to sugar. However, that potential benefit is often outweighed by the fact that the flavanols are packaged in a sugary chocolate bar.

Natural raw cacao powder contains very little sugar. However, that makes it quite bitter, which is a delicious but acquired taste.

For the best of both worlds, we combined organic cocoa with stevia leaf extract for a naturally sweet, rich hot cocoa drink with absolutely no added sugar. Plus, it's got GABA and L-Theanine to help you create a zen moment. 

#6. Magnesium

Magnesium is abundant in the body, but it has received less attention compared to other electrolytes. In fact, a 2019 review even called magnesium "the forgotten electrolyte."

Forgotten by scientists, perhaps, but certainly not by our bodies. Magnesium is a crucial component of hundreds of chemical reactions that keep our bodies functioning normally. 

Unfortunately, research suggests that about 45% of American adults are magnesium-deficient. 

Cacao is packed with magnesium, making it a great plant-based source of this critical nutrient.

Magnesium also has some additional potential health benefits. Research suggests magnesium is connected with stress, for example. Studies have found it may help moderate levels of cortisol, a stress hormone. Other studies have found that magnesium may help regulate neurotransmitters related to stress. 

#7. Iron

Cacao is also a great source of iron, another essential element. 

For example, iron is a crucial component of hemoglobin, a protein that helps red blood cells transport oxygen from our lungs throughout the body. Iron is also connected to muscle metabolism, connective tissue, cellular function, hormone synthesis, physical growth, and many other essential bodily processes. 

In short, iron is important. But like magnesium, millions of people may not be getting enough iron. Research suggests that roughly one-third of American adults have some form of iron deficiency, with many completely unaware.

As one systematic review from 2014 noted, iron deficiency is especially common in women of reproductive age. That review analyzed a few studies in which women were given daily iron supplements. 

Conclusion

Cacao is called a superfood for a reason. Or, rather, it's called a superfood for many reasons, including the seven we discussed above.

Adding cacao to your diet may bring many benefits. You get to enjoy a tasty treat, of course, but eating cacao may also help you get your recommended intake of essential nutrients and may provide some of the health benefits described above.

How you decide to eat cacao is up to you. We're big fans of consuming cacao in drink form; a delicious hot chocolate can be the perfect drink to start and end the day. You can even drink it to help a sore throat. But you could also add unsweetened cacao powder to a fruit bowl for a superfood morning breakfast, indulge in a little dark chocolate bar in the evening, or create your own cacao concoction.

Just remember that processing may sometimes reduce the levels of some of the compounds that are thought to provide some of cacao's health benefits.

Keep Reading: Is Cocoa Powder Gluten-Free?

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Mindful Nutrition is a veteran-owned company with a passion for wellness. We use natural ingredients in our products, including melatonin, GABA, ashwagandha, and L-Theanine. Our hot cocoa blends are vegan, non-GMO, and plant-based, crafted to be a comforting addition to your daily ritual. We utilize third-party testing on all products to ensure purity, quality, and safety. To stay connected and learn more, follow us on Facebook, Instagram, and LinkedIn.

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These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. The content on this website is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional. Always consult with a qualified healthcare provider regarding any medical condition or health concerns.