5 Essential Minerals Found in Cacao (and what they’re good for)

We've sadly got it drilled into our collective psyche that anything chocolatey must be a treat, an indulgence… a little bit 𝘯𝘢𝘶𝘨𝘩𝘵𝘺.

We've got the narrative all backwards. YES when laden with artificial sweeteners and additives as is the case for commercial chocolate, for sure it is an indulgence. But Soma Cacao is 100% pure… there are no added nasties at all - actually we add nothing (and take nothing away for that matter, either!). It’s a plant-based whole food, in the same way a banana, avocado, or broccoli are all plant-based whole foods.

Each time we consume our morning cup of cacao, it is satisfying to remember we're nourishing our bodies with essential minerals - in fact cacao is considered one of the most nutrient-rich, chemically complex foods on the planet.

Cacao is rich in potassium, which helps regulate fluid balance, nerve function, bone health, kidney function and blood pressure. It's also a good source of magnesium, iron, zinc and manganese. Have a read of some of the highlights, complete with a reference list for your further reading, should you wish to geek out like us on the science of cacao 🤓

MANGANESE

Approx Content: 1.8 mg/100 g

Recommended Dietary Allowance US (RDA): 1.8 mg (women) 2.3 mg (men)

% Daily Intake in medium-strength cup of cacao (30g): 23-30%

WHY MANGANESE?

Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

IRON

Approx Content: 11 mg/100 g

Recommended Daily Intake (RDI): 18mg (women) 9mg (men)

% Daily Intake in medium-strength cup of cacao (30g): 27% - 36%

WHY IRON?

Cacao is the richest plant-based source of iron, with a whopping 10.8mg per 100g. In comparison, spinach contains 3.6mg/100g, while beef contains 2.5mg/100g. Iron is essential in the body for growth and development. Without enough iron, there aren't enough red blood cells to transport oxygen, which leads to fatigue.

MAGNESIUM

Approx Content: 250 mg/100 g

Recommended Daily Intake (RDI): 320mg (women) 400mg (men)

% Daily Intake in medium-strength cup of cacao (30g): 20-25%

WHY MAGNESIUM?

Cacao is the richest naturally occurring source of magnesium, a mineral chronically deficient from most western diets. Magnesium is crucial for heart health, glucose conversion, blood pressure regulation and immune system support, and has been linked to reducing anxiety and fatigue.

POTASSIUM

Approx Content in Cacao Paste: 600 mg/100 g

Recommended Daily Intake (RDI): 4700mg

% Daily Intake in medium-strength cup of cacao (30g): 3.8%

WHY POTASSIUM?

Potassium is an essential mineral that helps regulate fluid balance, nerve function, bone health, kidney function and blood pressure. It is important to consume enough potassium in your diet to support your body's functions and lower the risk of deficiency.A medium-sized banana contains about 400-450mg of potassium, and a medium avocado contains about 600-700mg of potassium.

ZINC

Approx Content in Cacao Paste: 3.5 mg/100 g

Recommended Daily Intake (RDI): 8mg (women) 11mg (men)

% Daily Intake in medium-strength cup of cacao (30g): 9-13%

WHY ZINC?

Cacao is a good source of zinc, an important element for our immune system, liver, pancreas and skin. Other plant-based sources of zinc include pumpkin seeds (7.5mg/100g), almonds (3.5mg/100g), and oats (2.3mg/100g).