Cacao for Skin Health: How This Superfood Reduces Wrinkles and Boosts Hydration
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Further to our recent article discussing the benefits of dark chocolate (read it here), we today turn our attention to cocoa’s less-processed cousin, cacao. This raw, minimally processed form of the same bean shares its origins with cocoa but differs in its nutrient profile and potential health benefits due to distinct processing methods. The latest cacao research (released November 2024) highlights its positive effects on skin health, specifically its ability to reduce wrinkles, increase skin hydration, and protect the skin.
The Research at a Glance
A 12-week clinical trial, supported by lab studies, revealed that daily cacao consumption significantly boosts skin hydration, reduces wrinkles, and enhances antioxidant protection. These findings suggest that incorporating cacao into your diet could supplement your anti-ageing efforts, offering tangible benefits for skin health.
Why Cacao Matters
Cacao and cocoa originate from the same cacao bean, but their journey from pod to powder diverges significantly. Cacao undergoes minimal processing. It’s harvested, fermented, sun-dried, and cold-pressed. This means it retains much of its natural nutrient content. In contrast, cocoa is roasted and sometimes alkalised, which reduces its nutritional density, particularly heat-sensitive compounds like flavanols and antioxidants.
Flavanols, the highly-valued compounds in cacao, are pivotal in supporting skin health. The plant-based nutrients enhance hyaluronic acid (HA) production, which helps the skin retain moisture and maintain elasticity. Cacao stimulates collagen production while inhibiting MMP-1, the enzyme responsible for collagen breakdown. Together, these processes visibly reduce wrinkles, particularly around the eyes.
It gets better. The potent antioxidants in cacao—polyphenols and flavanols—neutralise UV-induced oxidative stress, enhancing your skin’s resilience to environmental damage. Cacao acts as a powerful internal support for your skincare routine, complementing external measures like sunscreen.
Detailed Skin Benefits Backed by Research
- Enhanced hydration: Daily cacao consumption increases skin moisture by boosting hyaluronic acid production, a molecule celebrated for its ability to retain moisture and maintain elasticity.
- Wrinkle reduction: Over 12 weeks, participants consuming cacao experienced a noticeable reduction in wrinkles, especially around the eyes. In vitro studies confirmed these findings, demonstrating increased collagen levels in skin cells exposed to cacao treatments.
- Antioxidant defence: Cacao’s antioxidants—polyphenols and flavanols—neutralise free radicals and reduce UV-induced oxidative stress, a major contributor to skin ageing. This defence is supported by increased activity of antioxidant enzymes such as superoxide dismutase (SOD) and glutathione peroxidase (GPx).
Nutritional Profile of Cacao
Thanks to its minimal processing, cacao boasts higher levels of key nutrients compared to cocoa, including:- Antioxidants: Neutralise free radicals and protect skin cells from oxidative stress.
- Magnesium: Known for its anti-inflammatory properties, it helps maintain healthy skin and calm inflammation.
- Flavanols: Enhance blood flow, nourish the skin, and support hydration.
Incorporating Cacao into Your Routine
If you’re ready to add cacao to your daily diet, consider the following tips:- Start small: Sprinkle raw cacao nibs over oats, blend cacao powder into smoothies, or use it as a base for homemade dark chocolate. For savoury dishes, introduce cacao cautiously to complement the flavours without overpowering the dish.
- Choose quality products: Plump for organic, minimally processed cacao to maximise nutrient retention. Experiment with various forms—powder, nibs, or bars—to suit your preferences.
- Follow the research: Aim for 10–20 grams per day for each person (approximately 1–2 tablespoons) to match the quantities used in studies.
