cocoa

cacao

PRIMARY MICRO NUTRIENTS Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Selenium, Vitamins B2, B3
SECONDARY MICRO NUTRIENTS Vitamins B1, B5, Folate
NUTRITIONAL HIGHLIGHTS and NOTES
  • Exceptionally nutritious!
  • Cholesterol profile and uptake
    • Saturated vegetable fat does not increase cholesterol levels
    • Contains plant sterols sitosterol and stigmasterol that compete with cholesterol for absorption in GI tract helping to prevent cholesterol uptake
  • Neurotransmitter and mood modulation
    • Contains phenythlamine (released by neurons at moments of euphoria) and anandamine (released by brain to engender pleasant feelings, enhances relaxation and lessens anxiety, uses same receptors in brain that THC binds to)
    • Compounds in chocolate further inhibit natural breakdown of anandamine
FUNCTIONAL BENEFITS
  • Preventing cholesterol damage and artery lining health
  • Heart problems – flavonoids prevent blood platelets from aggregating to form blood clots
  • Amino acid Arginine
    • Helps regulate blood flow, inflammation, blood pressure
    • Arginine needed to produce Nitric Oxide which causes blood vessels to dilate
PHYTONUTRIENTS
  • High in Flavonoids and contains co-factors that enhance absorption of these flavonoids
  • Anti-oxidant activity of flavonoids, procyanidans, catechins (also found in tea), and phenols (also found in red wine)
PLANT FAMILY
DANGERS
  • Big industry – chemical use and slavery
  • Oxalates (Calcium binding and kidneys)
  • Quantity of sterols in cocoa butter is small
  • Contains Caffeine
RDA Cocoa, dry powder, unsweetened % RDA
Nutrient Unit per 100g
g 3700 3 0.1%
Energy kcal 2600 228 8.8%
Protein g 90 19.6 21.8%
Total lipid (fat) g 87 13.7 15.7%
Carbohydrate, by difference g 224 57.9 25.8%
Fiber, total dietary g 38 33.2 87.4%
Sugars, total g 1.75
Minerals
Calcium, Ca mg 1000 128 12.8%
Iron, Fe mg 8 13.86 173.3%
Magnesium, Mg mg 420 499 118.8%
Phosphorus, P mg 700 734 104.9%
Potassium, K mg 470 1524 324.3%
Sodium, Na mg 21
Zinc, Zn mg 11 6.81 61.9%
Copper, Cu mg 0.9 3.788 420.9%
Manganese, Mn mg 2.3 3.837 166.8%
Selenium, Se µg 55 14.3 26.0%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0%
Thiamin mg 1.2 0.078 6.5%
Riboflavin mg 1.3 0.241 18.5%
Niacin mg 16 2.185 13.7%
Pantothenic acid mg 5 0.254 5.1%
Vitamin B-6 mg 1.7 0.118 6.9%
Folate, total µg 400 32 8.0%
Choline, total mg 12
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 0 0.0%
Vitamin E, total mg 15 0.0%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 2.5 2.1%
Lipids
Fatty acids, total saturated g 8.07
Fatty acids, total monounsaturated g 4.57
Fatty acids, total polyunsaturated g 0.44
Amino Acids
Tryptophan g 0.293
Threonine g 0.776
Isoleucine g 0.76
Leucine g 1.189
Lysine g 0.983
Methionine g 0.202
Cystine g 0.239
Phenylalanine g 0.941
Tyrosine g 0.735
Valine g 1.177
Arginine g 1.111
Histidine g 0.339
Alanine g 0.904
Aspartic acid g 1.953
Glutamic acid g 2.948
Glycine g 0.879
Proline g 0.838
Serine g 0.846
Hydroxyproline g
Other
Caffeine mg 230

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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