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Cacao continues to enchant us with her silky-smooth indulgence. Luring us in with her sweet aroma and rich, mouth-watering flavour, often leaving us longing for just one more taste. But beyond the pleasure of the senses, what is it about cacao that has driven its industry to grow so rapidly over the last decade? Why has this ancient plant medicine captured hearts across the globe, with its health benefits celebrated far and wide?
Let’s dive deep into the health benefits of the extraordinary cacao plant, uncover why its popularity continues to rise. We'll explore the science behind how this gift from nature supports our health, vitality, and overall well-being.
Cacao is one of the most nutrient-dense plants on the planet, often falling under the banner of a superfood. This simply means that in its whole, unprocessed form, cacao is overflowing with vital nutrients. These include protein, vitamins, minerals, enzymes, antioxidants, good fats, essential fatty and amino acids. All the good things our bodies need to thrive!
Like any food, it’s best consumed in its ‘naked’ form, so as close to its natural state as possible and with little or no processing. In cacao’s case, this would mean eating products made from the whole bean, with the butter intact - like cacao nibs (kibbled beans) or cacao paste (whole beans ground into a thick, oily paste), also known as cacao liqueur.
Within these products a host of health benefits reside! So let’s explore them in more detail.
It’s worth noting that our cacao is not classified as raw. If you would like to learn more about the important quality and health reasons for this, check out our detailed article Why our Cacao is Not Raw. And for more information about how we process our cacao, check out our Clean, Green and Pristine Photo Journal.
NOTE: Throughout this article, we will use one consistent reference point: One ceremonial mug = approximately 30g of 100% pure Ceremonial Cacao.
Let’s start with the Mineral content.
Minerals are an essential part of a healthy diet and play multiple functions within our body to maintain optimal health. Their vital roles include ensuring our muscles, heart, brain, and bones are all working well and are also necessary for making enzymes and hormones.
Due to soil depletion and excessive food processing, which reduce mineral content in many foods, many people struggle to get enough minerals from modern diets. The incredible thing is that Cacao has an abundance of these minerals. In some cases, up to at least half the Recommended Daily Intake (RDI)
Cacao is rich in magnesium, iron, zinc, calcium, chromium, manganese, sulphur, copper, and phosphorus. As an addition to our diet, it truly could be what we need to optimise nutrient intake from our food without supplementation.
Not all minerals are the same. There are 2 types that the body requires in varying quantities - macrominerals and trace minerals . Let’s dive in -
Antioxidants are naturally occurring molecules in the body that fight and neutralise free radicals. Free radicals are normal (though often unstable) byproducts of metabolism that occur in our bodies. They can also be a result of external environmental factors, like air pollution, chemical cleaners, and cigarette smoke. They become problematic if their levels become too high and are linked to numerous illnesses such as heart disease, diabetes, and cancer.
With its own antioxidant defences, your incredible body is generally able to keep free radicals in check. However, antioxidants are also naturally abundant in food, particularly in vegetables, fruit and other whole plant-based foods - like cacao!
It's important to note that free radicals also play a crucial role in good health (like immune cells using free radicals to combat disease). Maintaining an optimal balance between antioxidants and free radicals is imperative.
If this balance is compromised - and free radicals overpower antioxidant numbers - it can lead to something referred to as oxidative stress, which can damage organs, tissues and over a long period of time harm your DNA.
One of the easiest ways to help fight free radicals is to ensure you live a healthy and balanced lifestyle. Out of all the whole foods that contain antioxidants, 100% cacao has been found to have the highest ORAC (Oxygen Radical Absorbance Capacity) score of any food (higher than the antioxidant foods blueberries, red wine, green tea, and goji berries combined).
Harvard and various researchers found that when you compare cacao to blueberries in an ounce-to-ounce comparison, cacao contains 40 times the amount of antioxidants as you find in blueberries. This makes cacao the single biggest source of antioxidants on the planet.(2)
Thanks to their anti-ageing properties, antioxidants protect DNA and proteins from free radical damage. They support healthy blood flow and help maintain cholesterol levels. With all the health benefits of cacao, adding a warm mug to your morning rhythm is a no-brainer!
Often, the word ‘fat’ when it pertains to food may evoke a response that it’s unhealthy for us and must be avoided - especially in relation to chocolate! But as we’ve been sharing, not all chocolate and cacao products are the same - and neither should we paint all fats as bad!
Our body needs a certain amount of fat to function well. Fat provides energy, protects our organs, maintains cell growth, stabilises blood pressure and helps the absorption of Vitamins A, D, E and K.
Saturated fats (normally solid at room temperature, like dairy products, meat, coconut milk and cream, palm oil, cooking margarine, snacks like chips, cakes, biscuits, and pastries) should generally be avoided in excess as they are linked to heart disease and high cholesterol. Unsaturated fats, however, help reduce the risk of heart disease and lower cholesterol levels.
There are 2 types of unsaturated fats. Polyunsaturated fats such as omega-3 and omega-6 fats (found in fish, nuts, and safflower and soybean oil) and Monounsaturated fats (found in olive and canola oil, avocado, cashews, and almonds)
Cacao butter is a type of fat found in cacao beans and consists of a combination of saturated and unsaturated fatty acids. Cacao butter contains high amounts of the saturated fat stearic acid, which your liver can convert to a monounsaturated fat called oleic acid. The wonderful benefit of oleic acid is that it lowers levels of bad (LDL) cholesterol (3) and boosts levels of good (HDL) cholesterol (4). So similar to the benefits of coconut oil, cacao butter is a healthy fat, despite being considered a saturated fat!
We couldn’t write an article on the health benefits of Cacao without speaking to its mood-enhancing properties!
Cacao is one of the few foods in the world that helps our brain to produce more feel-good chemicals. It has therapeutic levels of brain chemicals that positively affect mood, memory, appetite, pain perception, feelings of well-being, rejuvenation, attraction, and euphoria.
Let’s explore all the neurotransmitters (the body's chemical messengers) that are found in cacao:
Some of the latest findings on the healing benefits of Cacao are simply amazing!
According to peer-reviewed research cacao consumption has been linked to favourable gut health (5). It does this by increasing the levels of ‘good’ probiotic bacteria whilst also reducing the growth of unfavourable bacteria linked to inflammatory issues. As the connection between gut health and overall wellbeing becomes clearer, it’s exciting to see research showing cacao supports optimal digestion.
Cacao has been found to have up to 800 different compounds. According to this research on PubMed (6), cacao is considered one of the ‘most important and widespread functional foods in human history'! There is still much research to be done to understand the complexity and healing benefits of all these varying compounds, but one cacao is extremely rich in is Theobromine.
In fact, theobromine is the primary active compound in cacao and is known for its gentle, sustained stimulating effect. Unlike caffeine, which cacao contains only in small amounts, theobromine offers a milder, more grounded energy that’s less likely to leave you feeling anxious or jittery. Its effects tend to last longer in the bloodstream, creating a steady sense of alertness and vitality. Other known benefits of theobromine are stimulation of the cardiovascular system, dilation of blood vessels, lowering of blood pressure, and increased nutrient uptake during digestion.
As with many naturally occurring compounds, very high doses in isolated or concentrated forms may create overstimulation or toxicity. We recommend using our dosage guide for the best experience.
Regular use of cacao is also a great source of dietary fibre. This helps regulate digestion and clean the digestive tract. It contains good amounts of protein, and, according to many studies, is linked with a healthier and longer life span. (7)
Something we also found very intriguing (and exciting) is the latest research (8) associating cacao intake with pain relief!
Cacao, as a plant medicine, just keeps on giving, and the health benefits seem almost endless. We still don’t know everything there is about this wonder food! What we can say for sure is that it really is the ‘food of the gods’!
Research suggests cacao may support several aspects of health including:
These benefits are largely due to cacao’s rich antioxidant profile, mineral content, and naturally occurring plant compounds.
Ceremonial Cacao is beneficial for weight loss due to its rich content of polyphenols, fiber, high mineral content and bioactive compounds such as theobromine. These components help boost metabolism, promote fat oxidation, and increase satiety - reducing cravings and snacking between meals.
The fiber in cacao supports digestive health and prolongs fullness. The high mineral content helps reduce cravings due to the cells being genuinely satisfied. While the polyphenols & chromium in cacao improve insulin sensitivity and glucose metabolism, aiding in better energy utilization, reducing fat storage.
Cacao is deeply satisfying, its rtich flavour and mood-boosting neurotransmitters help address emotional eating by genuinely lifting your mood rather than just masking hunger.
Cacao is particularly beneficial for skin health as it works from the inside out. Its high antioxidant content — higher than blueberries, green tea and goji berries combined — fights the free radical damage that accelerates ageing and dull skin. The copper in cacao directly stimulates collagen production, giving skin its smoothness and elasticity, while the sulphur supports strong nails and shiny hair alongside healthy skin. Magnesium helps regulate cortisol levels, meaning less stress-related breakouts, and the rich healthy fats in cacao butter deeply nourish skin cell membranes.
Cacao is rich in flavanols that support heart health by improving blood flow, reducing inflammation, and helping to lower blood pressure through vasodilation. It may also support healthier cholesterol levels by reducing LDL oxidation, a key driver of arterial plaque.
Many people enjoy around 20–30 grams of Ceremonial Cacao per day, which is roughly one ceremonial mug. This amount provides a meaningful dose of magnesium, antioxidants and other beneficial compounds while remaining gentle and balanced for the body.
Check out our Daily Dosage Guide for more information.
While the terms cacao and cocoa are often used interchangeably, they can refer to different levels of processing. Cacao generally refers to products made from minimally processed cacao beans, while cocoa often refers to cacao that has been roasted at higher temperatures, highly processed and can have chemical additives to reduce bitterness and heavy metals. Less processing helps preserve many of cacao’s natural antioxidants, minerals and beneficial plant compounds.
Ceremonial Cacao on the other hand is a whole different level of quality based on many factors including bean variety, farming integrity, minimal processing, heart opening properties and the love factor. Learn more about the Magic of Ceremonial Cacao.
As I navigate this fast paced world, I feel so grateful for the gentle grounding remedy of cacao to bring me back to centre and restore my balance.
Modern science is beginning to confirm what ancient traditions have long known: cacao is one of the most nutrient-dense plants on Earth.
Our Fire Horse Cacao Ritual is designed to support you in awakening courage, momentum, and heart-led action while staying grounded enough to avoid burnout.
The Beauty Way an English interpretation of Hózhó - both a state of being and a lived practice, not something to simply admire, but something to walk each day.
