Chocolate stands alone as both a tasty confection and a healthy food. However, a recent Consumer Reports study found that heavy metals contaminate many brands of chocolate. Cadmium and lead pose health risks, especially neurological health. This includes Alzheimer’s Disease and other forms of dementia. Why is chocolate—especially dark chocolate—considered to be healthy? Why is chocolate contaminated? And how can you find chocolate that is safest to eat?
Health Benefits of Chocolate
Dark chocolate offers a range of health benefits attributed to its high cocoa content, particularly its abundance of flavanols. Flavanols are potent antioxidants associated with several positive effects on health. The benefits include enhanced blood vessel function, reduced inflammation, and lowered cholesterol levels. Due to its higher cocoa content compared to milk chocolate, dark chocolate contains a more substantial concentration of these beneficial flavanols. As a result, moderate consumption of dark chocolate can be a delightful way to support cardiovascular health and promote overall well-being.
To enjoy the health benefits of dark chocolate without excessive calorie intake, consume it in moderation. Most health experts recommend consuming a small amount of dark chocolate, typically one to two ounces (about 30-60 grams) per day. This portion size should provide enough antioxidants to offer health benefits without significantly contributing to daily calorie and sugar intake. The dark chocolate you choose should have a cocoa content of 70% or higher. Also, it should be high quality. Given the results of the study, we may need a new definition of high-quality chocolate.
What Is High-Quality Chocolate?
A glossy package, pretty design, and words like “excellent” may be the hallmark of high-quality chocolate. However, even certain organic and fair-trade chocolate bars were found to be high in heavy metals. Few of the bars were cheap, but many of the expensive packaged chocolates fell into the contaminated category.
The more cocoa in a serving, the more heavy metal contamination. Therefore, a regular dose of dark chocolate needs to be low in cadmium and lead. Heavy metal levels are not listed on the nutrition panel on the package. While no amount of contamination is considered safe, the State of California government has set Maximum Allowable Dose Levels (MADL) on the amount of these metals. The Consumer Report article measured the levels of lead and cadmium in 28 dark chocolate bars. The bars lowest in both lead and cadmium were:1
- Mast Organic Dark Chocolate 80% Cocoa
- Taza Chocolate Organic Deliciously Dark Chocolate 70% Cacao
- Ghirardelli Intense Dark Chocolate 86% Cacao
- Ghirardelli Intense Dark Chocolate Twilight Delight 72% Cacao
- Valrhona Abinao Dark Chocolate 85% Cacao
All of these chocolates had some amount of heavy metal contamination, but overall, less than the other bars.
Where the Metals Come From
The benefits of a diet rich in fruits and vegetables, lean protein, whole grains, fish oils and antioxidants cannot be underestimated. However, cadmium and lead can also be found in foods such as spinach, carrots and sweet potatoes. Your daily diet adds to your overall consumption of these heavy metals.
Also, environmental factors can contribute to heavy metal exposure. Instances of pollution, the presence of lead paint, and employment in specific manufacturing settings can elevate your risk of exposure to these harmful substances.
Cocoa and dark chocolate can be high in heavy metals like lead and cadmium due to several factors:
Absorption from Soil: Cocoa beans are grown in soil, and if the soil contains high levels of heavy metals, such as cadmium, the cocoa plants can absorb these metals. Cadmium, in particular, is naturally present in some soils and can be taken up by the cocoa plants as they grow.
Processing and Harvesting: During the processing of cocoa beans into chocolate, there is a drying process that involves exposure to the environment. If the environment contains lead, it can settle on the outer shells of the cocoa beans, leading to lead contamination. Additionally, during harvest, contamination can occur from dust and other environmental sources.
Variability in Sourcing: Some regions where cocoa is grown may have higher levels of naturally occurring heavy metals in the soil.
Quality Control: Stringent quality control can help reduce heavy metal contamination.
The Effects of Heavy Metals on the Brain
Heavy metals, including mercury, arsenic, lead, and cadmium, can all impact healthy brain function. Mercury can induce the build-up of amyloid beta and neurofibrillary tangles in the brain – the hallmarks of Alzheimer’s Disease. Glutathione is essential for neutralizing and eliminating free radicals, but mercury damages it.2 3 Zinc, copper, and iron are suspected of playing a role in Alzheimer’s Disease.4 5
Elevated levels of metals in the body can harm the cells. This includes oxidative stress, mitochondrial dysfunction, DNA fragmentation, protein misfolding, endoplasmic reticulum (a network of tubules in cells) stress, unregulated cell cleansing/removal, and premature cell death.6 7
Lead in the body damages the nervous system. Babies and young children are especially vulnerable. Lead can cause: high blood pressure, kidney damage, impaired thyroid function, a deficiency in vitamin D, and preterm birth.8 Lead encephalopathy9 damages the brain. Symptoms include headache, irritability, mental dullness, difficulty paying attention, tremors, memory loss, and even hallucinations within weeks of exposure. Even low dosages of exposure to lead can damage nervous system functioning.
Some research has demonstrated lowered learning and memory scores in workers exposed to lead. 10 11
Cadmium causes cancer. Studies on rodents indicate that excess cadmium acts with lead and arsenic to create Alzheimer-like changes in the brain.12
If You Suspect Heavy Metal Issues
All this talk about heavy metal poisoning may have caused you to worry. Your first step is to clean up your diet. Then, discuss any concerns with your doctor. The doctor will discuss symptoms and may order tests to determine objectively if there is a problem. If so, you may be offered chelation therapy, which could be injections of EDTA. Also, you will be coached on identifying and removing any continuing sources of heavy metals. In addition, consider these chelating herbs.
- Carnosine. 500mg-1,000mg per day. Acts as an anti-glycating agent and metal-chelating agent.
- Turmeric (curcumin). 500mg–800mg per day with a meal. Curcumin is generally effective as an anti-inflammatory nutrient.
- Patchouli works as a heavy metal detoxifier.
Conclusion
Chocolate has long been enjoyed for its delicious taste and potential health benefits. A recent study has raised concerns about the presence of heavy metals like cadmium and lead in many chocolate brands. These metals can harm our health, and are linked to conditions like Alzheimer’s Disease. Choose safer chocolate and continue enjoying this delightful treat.
Suggested Supplements to Consider
Advanced Eye & Vision Support Formula (whole food) 60 vcaps
ACG Glutathione EXTRA STRENGTH Spray 2oz
Dr. Grossman’s Meso Plus Retinal Support and Computer Eye Strain Formula with Astaxanthin 90 vcaps
Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi1 20 Vcap Combo – 2 months supply
Dr. Grossman’s Blood Vessel Control Formula 2oz
Dr. Grossman’s Circulation and Optic Nerve Support Formula
Recommended Books
Natural Eye Care: Your Guide to Healthy Vision and Healing
Natural Parkinson’s Support: Your Guide to Preventing and Managing Parkinson’s
- Loria, Kevin. (2022-3) “Lead and Cadmium Could Be in Your Dark Chocolate”. Consumer Reports. ↩
- Mutter J, Curth A, Naumann J, Deth R, Walach H. (2010). Does inorganic mercury play a role in Alzheimer’s disease? A systematic review and an integrated molecular mechanism. Alzheimers Dis. 2010;22(2):357-74. ↩
- Chakraborty P. (2017). Mercury exposure and Alzheimer’s disease in India – An imminent threat? J Sci Total Environ. 2017 Jul 1;589:232-235. ↩
- ensi SL, Paoletti P, Bush AI, Sekler I. (2009). Zinc in the physiology and pathology of the CNS. Nat Rev Neurosci. Nov; 10(11):780-91. ↩
- Hung YH, Bush AI, Cherny RA. (2010). Copper in the brain and Alzheimer’s disease. J Biol Inorg Chem. Jan; 15(1):61-76. ↩
- Wright RO, Baccarelli A. (2007). Metals and neurotoxicology. J Nutr. Dec; 137(12):2809-13. ↩
- Strong MJ, Garruto RM, Joshi JG, Mundy WR, Shafer TJ. (1996). Can the mechanisms of aluminum neurotoxicity be integrated into a unified scheme? J Toxicol Environ Health. Aug 30; 48(6):599-613. ↩
- US Department of Health and Human Services. (2007). Toxicological Profile For Lead. Washington, DC, USA ↩
- Kumar S, Jain S, Aggarwal CS, Ahuja GK. (1987). Encephalopathy due to inorganic lead exposure in an adult. Jpn J Med. May; 26(2):253-4. ↩
- Khalil N, Morrow LA, Needleman H, Talbott EO, Wilson JW, et al. (2009). Association of cumulative lead and neurocognitive function in an occupational cohort. Neuropsychology. 2009 Jan; 23(1):10-9. ↩
- Stewart WF, Schwartz BS. (2007). Effects of lead on the adult brain: a 15-year exploration. Am J Ind Med. Oct; 50(10):729-39. ↩
- Ashok A, Rai NK, Tripathi S, Bandyopadhyay S. (2015). Exposure to As-Cd-, and Pb-mixture induces AB, amyloidogenic APP processing and cognitive impairments via oxidative stress-dependent neuroinflammation in young rats. Toxicol Sci. Jan;143(1):64-80. ↩