Would you rather...

Every year, specifically around February 14, we find ourselves surrounded by roses, stuffed animals, and heart shaped boxes wrapped in colored foils and ribbons, often toting cute sayings such as "I LUV U" and "U R CUTE." Inside of said boxes is a collection of chocolatey treats: some dark and some milk, some filled with caramel and some filled with nuts, and the unfortunate few containing that weird mystery substance that everyone dreads biting into because no one can identify it. So let me ask you a question...

Would you rather have...

1 glass red wine - 5 oz?

12 glasses white wine - 5 oz?

2 cups tea?

4 apples?

5 servings of onions?

3 glasses black currant juice?

7 glass of orange juice?

1.5 oz milk chocolate?

Each of the above contains approximately 200mg of polyphenols. Chocolate is derived from the cacao plant, an unusual plant with surprising health benefits. What does this mean for chocolate lovers? The polyphenols in chocolate may prevent obesity, diabetes, and high blood pressure--all risk factors for heart disease. In 2005, the American Journal of Clinical Nutrition reported that eating 3.5 ounces (100 grams) of dark chocolate daily decreased blood pressure and significantly improved sugar metabolism by increasing sensitivity to insulin. (Insulin sensitivity is desirable; in diabetes, the cells are deaf to insulin.)

Cocoa powder contains large amounts of calcium, copper, magnesium, phosphorus, and potassium, and more iron than any vegetable. It is very rich in polyphenols, particularly a group called flavanoids, which account for rich pigment in red wine, cherries, and tea. These antioxidants promote vascular health, prevent LDL oxidation, lower blood pressure, reduce blood clots, and fight cancer.

Polyphenols are found in cocoa solids, not cocoa butter. Thus pure cocoa powder has the most antioxidants by weight, then dark chocolate, and finally milk chocolate. White chocolate--made of cocoa butter without any cocoa powder--has none at all. It should also be noted that chocolate from fermented beans contains the most polyphenols.

More good news for chocolate lovers:

* The fats in chocolate are mostly monounsaturated and saturated--healthy fats.

* Chocolate contains stimulants, natural pain killers, and a substance which mimics cannabinoids... no wonder a bite of chocolate gives you that feeling of bliss!

* Cocoa butter is good for your heart. A 2004 study in Free Radical Biology and Medicine found that chocolate increased HDL and reduced oxidation of cholesterol. (Oxidized cholesterol causes atherosclerosis.)

- Oleic acid: Monounsaturated; lowers LDL; leaves HDL intact

- Stearic acid: Saturated; lowers LDL, extra stearic acid converts to oleic acid

- Palmitic acid: Saturated; lowers cholesterol; lowers LDL

What "dose" is recommended for health benefits? Remember: Everything in moderation.

* No more than 2 ounces of chocolate each day, preferably dark chocolate, which has more flavor, less sugar, and more antioxidants.

* Look for a bar with more cocoa than sugar. Sugar quickly brings on a gentle high, but you tend to crash just the same. I will save my sugar posting for another day...

* Buy high quality chocolate and savor it

* Try "naked chocolate" in the form of nibs. Nibs are little pieces of fermented, roasted, and shelled cacao beans--the raw material of all chocolate. More like nuts than candy, crunchy nibs are about half cocoa butter. They have a tannic flavor, like espresso or red wine. Try them in place of chocolate chips in your baked goods or homemade trail mix. Added bonus: They pack a little jolt of caffeine!

While I do not necessarily condone supplementing your everyday diet with chocolate, I do believe that treating yourself to an ounce or two of high quality dark chocolate--every so often--is acceptable. I've always been partial to dark chocolate, even as a kid, and the most interesting bar I've tried was 75 percent cacao with chili peppers! And again, please reference Real Food: What to Eat and Why for more information regarding this post.