52 Super Foods

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52 SuperfoodsFill up on these nutrient packed foods, which can help you fight disease. Feelmore energetic and even lose weight.1 Eggs Each egg has 6 grams of protein but just 72 calories. No wonderresearchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana,found that eating eggs for breakfast (as part of a low-cal diet) helps you slimdown.2 Tomato sauce It’s loaded with lycopene, which makes your skin look younger andkeeps your heart healthy. In fact, a Harvard study found that women with themost lycopene in their blood reduced their risk of a heart attack by 34%.3 Dried plums(prunes) They’re packed with polyphenols, plant chemicals that havebeen shown to boost bone density by stimulating your bone-building cells.4 Walnuts Just 14 walnut halves provide more than twice your daily dose ofalpha-linolenic acid, an omega-3 fat that’s been shown to improve memory andcoordination.5 Brussels sprouts They have more glucosinolates (compounds that combat cancerand detoxify our bodies) than any other vegetable. For a side dish that willmake you wonder why you’ve been avoiding them, slice each one into quarters,then sauté in olive oil with chopped sweet Vidalia onions.6 Acai juice A glass or two of this anthocyanin-rich berry juice candramatically boost the amount of antioxidants in your blood, say Texas A & MUniversity researchers.7 Apples They contain quercetin, an antioxidant that may reduce your risk oflung cancer.8 Bok choy This calcium-rich veggie can protect your bones and may even ward offPMS symptoms.9 Steel-cut oats Because they’re less processed than traditional oats, they’redigested more slowly—keeping you full all morning long.10 Salmon You’ll get all the heart-smart omega-3s you need in a day from just 3oz.11 Avocados Their healthy fat keeps you satisfied and helps you absorb othernutrients. For a new u twist, brush a halved avocado (pit removed) with oliveoil and grill 1 minute. Serve with red onion, sliced grapefruit and balsamicvinegar.12 Spinach A half-cup provides more than five times your daily dose of vitaminK, which helps blood clot and builds strong bones.13 Canned pumpkin It’s filled with natural cancer fighters alpha- andbeta-carotene.14 Cauliflower White foods can be good for you! This one is packed withcancer-fighting glucosinolates.15 Scallops A 3-oz serving has 14 grams of protein but just 75 calories.16 Collard greens They’re exploding with nutrients like vitamin A, zeaxanthinand lutein, which keep your eyes healthy.17 Olives They deliver the same heart-healthy monounsaturated fat you get inolive oil, but for just 7 calories per jumbo olive!18 Brown rice It’s a top source of magnesium, a mineral your body uses for morethan 300 chemical reactions (such as building bones and converting food toenergy).19 Oysters These keep your immune system strong. A 3-oz serving (about 6oysters) dishes up a quarter of your daily iron, plus nearly twice the zinc andall the selenium you need in a day.20 Edamame One cup has a whopping 22 grams of plant protein, as well as lots offiber, folate and cholesterol-lowering phytosterols.21 Strawberries They’re loaded with ellagitannins, phytochemicals that may haltthe growth of cervical and colon cancers.22 Lentils A great source of meat-free protein, a half-cup of cooked lentilsalso gives you nearly half your daily folate, a B vitamin that protects awoman’s unborn baby from neural tube defects.23 Bran flakes Their whole grains keep your heart in tip-top shape by reducinginflammation and melting away belly fat.24 Kiwi Italian researchers found that it reduces asthma-related wheezing,thanks to its high vitamin C content (one kiwi has 110% of your dailyrequirement).25 Black beans They’re loaded with protein, fiber, and flavonoids—antioxidantsthat help your arteries stay relaxed and pliable.26 Sunflower seeds A quarter-cup delivers half your day’s vitamin E, which keepsyour heart healthy and fights infection.27 Sardines 3 oz provide more than 100% of your daily vitamin D. Sardines arealso a top source of omega-3 fats. Try adding mashed canned sardines to marinarasauce and serving over whole-wheat pasta.28 Asparagus A half-cup supplies 50% of your daily bone-building vitamin K and athird of your day’s folate, it’s a natural diuretic so it banishes bloating,too.29 Bananas They’re loaded with several kinds of good-for-you fiber, includingresistant starch (which helps you slim down).30 Broccoli sprouts They have 10 times more of the cancer-preventing compoundglucoraphanin than regular broccoli.31 Fat-free milk With a third of the calcium and half the vitamin D you need ina day, plus 8 grams u of muscle-building protein, it’s the ultimate energydrink.32 Baked potatoes Each one packs a megadose of blood-pressure–loweringpotassium—even more than a banana.33 Sweet potatoes Half of a large baked sweet potato delivers more than 450% ofyour daily dose of vitamin A, which protects your vision and your immune system.34 Flaxseed Not only is flaxseed loaded with plant omega-3s, it also has morelignans (compounds that may prevent endometrial and ovarian cancer) than anyother food. Store ground flaxseed in your refrigerator and sprinkle on yogurt,cold cereal or oatmeal.35 Greek yogurt It has twice the protein of regular yogurt.36 Dried tart cherries Researchers at Michigan State University found theirpotent anthocyanins help control blood sugar, reduce insulin and lowercholesterol.37 Wheat germ A quarter-cup gives you more than 40% of your daily vitamin E andimmune-boosting selenium.38 Whole-wheat english muffins You get 4 ½ grams of fiber for only 134 calories.39 Tea Both green and black tea prevent hardening of the arteries, according toresearchers at the University of Scranton.40 Peanut butter This smart spread has arginine, an amino acid that helps keepblood vessels healthy.41 Blackberries The king of the berry family boasts more antioxidants thanstrawberries, cranberries or blueberries.42 Mustard greens These “greens†(actually a cruciferous veggie) are a topsource of vitamin K. For a tasty pesto, chop them in a food processor withgarlic, walnuts, Parmesan and olive oil.43 Grapes They’re a leading source of resveratrol, the plant chemicalresponsible for the heart-healthy benefits of red wine.44 Soy milk A good source of vegetable protein, calcium-enriched soy milk has asmuch calcium and vitamin D as cow’s milk.45 Brazil nuts They have more selenium than any other food. One nut deliversyour entire day’s worth!46 Canola oil A Tbsp of this heart-healthy oil has all the alpha-linolenic acidyou need in a day, plus two different forms of vitamin E.47 Blueberries They improve memory by protecting your brain from inflammationand boosting communication between brain cells.48 Oranges One orange supplies more than 100% of the vitamin C you need in aday. It’s also a good source of calcium and folate.49 Watercress With just 4 calories per cup, this cruciferous veggie delivers ahefty dose of vitamin K, zeaxanthin, lutein, beta-carotene and cancer-fightingphytochemicals.50 Turkey breast It has 20 grams of satisfying protein but just 90 calories per3-oz serving.51 Barley A top source of beta-glucan, a fiber that lowers cholesterol and helpscontrol blood sugar.52 Shiitake mushrooms One serving (about ¼ lb) provides as much vitamin D asyou’d get from a glass of milk. Access 350+ FREE radio stations anytime from anywhere on the web. Get the Radio Toolbar!