Dark Chocolate
Overview
Dark chocolate (70%+ cocoa) provides flavanols and polyphenols that support cognitive function, though heavy metal content increases with cocoa percentage. Polyphenol sources include berries, green tea catechins, cocoa flavanols, cranberries, and pomegranate. While dark chocolate has high antioxidants, heavy-metals increase with cocoa content; adding milk content raises available Ca/Zn to reduce intestinal absorption of cadmium and lead.
Recipes
Substances
Preparation Notes
- Choose 70%+ cocoa for higher flavanol content
- Consider higher-milk/lower-cocoa options to reduce heavy metal absorption
- Select low-Cd/Pb origins with strong post-harvest controls
- Pair with calcium/zinc sources to reduce metal absorption
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Magnesium | Supports calcium modulation along with vitamin D, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Inflammation | Zinc | Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc | |
| Insulin Response | Magnesium | Supports insulin sensitivity and glucose metabolism; magnesium deficiency is associated with insulin resistance; supports enzymes involved in glucose metabolism | |
| Methylation | Zinc | Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity | |
| Mitochondrial Support | Iron | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Mitochondrial Support | Magnesium | Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them | |
| Neurochemical Balance | Iron | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| Neurochemical Balance | Magnesium | Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin | |
| Neurochemical Balance | Zinc | Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation | |
| Oxidative Stress | Zinc | Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper | |
| Stress Response | Magnesium | Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported |
References
- Polyphenol Sources: Berries, green tea catechins, cocoa flavanols, cranberries, pomegranate
- Polyphenols (e.g., resveratrol): Grapes, blueberries, cranberries, peanuts, dark chocolate
- Cortisol-lowering foods (dark chocolate, green tea, omega-3s)
- While dark chocolate has high antioxidants, heavy-metals increase with cocoa content; adding milk content raises available Ca/Zn to reduce intestinal absorption of cadmium and lead
- Heavy metals are high in chocolate from central and south America