Chocolate is receiving plenty of praise in the medical and nutritional news these days. But there's nothing new about this news.

Chocolate was first used by the Olmecs, an ancient native American people (1500 BC-400 BC).

It was treasured by the Mayans and Aztecs, then by the Spaniards, who added sugar and brought it to Europe in the 1500s. Folks (including doctors) back then used it to treat fatigue, restore normal body weight, calm jangled nerves, and improve digestion. It was also cherished as an especially effective aphrodisiac.

The recent studies on chocolate show that it's chock full of important nutrients that benefit everything from your heart to your mood. But keep in mind that the research touting all these benefits was on premium dark chocolate, not the highly processed, mass produced, cheap, sugary junk you find in most supermarkets and movie theater concession stands.

A lot of chocolate's benefits are due to the fact that it contains flavonoids, which are powerful antioxidants.

So, here are 10 practical reasons to enjoy your chocolate:

#1: High in antioxidants

Ounce for ounce, it's one of the richest food sources of these crucial substances. Antioxidants neutralize free radicals-rogue oxygen molecules that promote heart disease and cancer and accelerate aging.

#2: Rich in valuable micronutrients

Chocolate supplies meaningful amounts of potassium, zinc, magnesium, and iron. Most Americans don't get enough of these nutrients.

#3: Good for cholesterol

The fat itself in chocolate is "cholesterol neutral," meaning that it doesn't have a negative effect on cholesterol levels. But it has been found to lower bad LDL cholesterol (5-10 percent) while leaving good HDL cholesterol the same.

#4: Lowers blood pressure

People who ate just over 3 ounces of premium quality dark chocolate each day reduced their blood pressure by as many as 10 points in just two weeks, according to a 2003 study published in the Journal of the American Medical Association. Chocolate helps relax blood vessels so blood can flow through them easier.

#5: Helps prevent clots

Chocolate makes platelets, important for clot formation, more slippery. This protects the heart by helping prevent artery blockage.

#6: Anti-cancer effect

The high flavonoid content may have a protective effect against some cancers, based on the more extensive research on flavonoids in tea.

#7: A safe, mild stimulant

Chocolate actually has relatively little caffeine, but many people notice a quick increase in alertness and improvement in mood that can last hours after eating it.

#8: Calms coughs

A recent small study from England showed that chocolate is a highly effective cough suppressant-at least as good as codeine!

#9: Prevents cavities

Yes, you read it right! High quality dark chocolate can help prevent cavities by fighting common mouth bacteria.

#10: Doesn't cause acne

Certainly not in most people. No connection between chocolate and acne has ever been proven.

Does chocolate have a dark side?

As good as it can be for you, too much chocolate means too many calories. A 3.5-ounce bar can tack on 500 or more calories to your daily diet. Of course, that may mean you eat less later in the day, so let's not be too quick to condemn it.

Premium dark chocolate actually has little sugar in it, much less than most so-called energy and granola bars, which are mostly expensive junk. Plus, the fat in chocolate slows the sugar's absorption so it won't spike your blood sugar.

What about "chocoholics"? Some may be self-medicating for mild depression. But perhaps this isn't such a bad thing. It's certainly safer than a lot of prescription antidepressants, and I have yet to treat a patient for a chocolate overdose.

On the down side, chocolate can worsen acid reflux and trigger migraines. If you suffer from either of these problems, you probably already know this.

For most people, I recommend 1 to 2 ounces high delicious, high-quality, dark chocolate a few days a week as a healthy treat and pick-me-up. (How's that for a prescription!)

Combine it with a dollop of natural peanut butter for a smart "peanut butter cup" snack.

You can also make your own cocoa by mixing unsweetened cocoa powder with milk (I always prefer organic milk, which doesn't have the hormones and antibiotics you get in most milk). Sweeten to taste with a little honey.

Some mass-produced products include chocolate from Ivory Coast plantations, which still rely on child slavery, so I just can't recommend them. But some of my favorite brands of chocolate are Del Rey, Dagoba, Scharffen Arter, Rapunzel, Green and Black, and Valrhona. These are either organic or from small plantation sources of known quality.

Chocolate tops the list of Antioxidant Foods

Chocolate's health properties are no joke. Check out its ranking on the following list, which shows various foods' antioxidant activity in oxygen radical absorption capacity units per 100 grams (just over 3 oz).

Dark chocolate: 13,120

Milk chocolate: 6,740

Prunes: 5,770

Raisins: 2,830

Blueberries: 2,400

Blackberries: 2,036

Kale: 1,770

Strawberries: 1,540

Spinach: 1,260

Raspberries: 1,220

Brussels sprouts: 980

Plums: 949

Alfalfa sprouts: 930

Broccoli: 890

Oranges: 750

Red grapes: 739

Red bell peppers: 710

Cherries: 670

Onion: 450

Corn: 405

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