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25 Ridiculously Healthy Foods

Pile your plate with these nutrition superstars

The Super foods You Need

The following power foods can claim big bragging rights: They can fend off serious diseases like

diabetes and cancer and heart problems; fortify your immune system; protect and smooth yourskin; and help you lose weight or stay slim. If youre eating most of them already, good for you!

If not, nows the time to load up your shopping cart and supercharge your health!


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1. Eggs

Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which islinked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and

antioxidants that may help prevent macular degeneration and cataracts. Though many of us have

shunned whole eggs because of their link to heart disease risk, theres actually substantialevidence that for most of us, eggs are not harmful but healthy.

People with heart disease should limit egg yolks to two a week, but the rest of us can have onewhole egg daily; research shows it wont raise your risk of heart attack or stroke. Make omelets

with one whole egg and two whites, and watch cholesterol at other meals.


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2. Greek Yogurt

Yogurt is a great way to get calcium, and its also rich in immune-boosting bacteria. But nexttime you hit the yogurt aisle, pick up the Greek kindcompared with regular yogurt, it has twice

the protein (and 25% of women over 40 dont get enough). Look for fat-free varieties like Oikos

Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving).


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4. Salmon

Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find.These essential fatty acids have a wide range of impressive health benefitsfrom preventing

heart disease to smoothing your skin and aiding weight loss to boosting your mood and

minimizing the effects of arthritis. Unfortunately, many Americans arent reaping these perksbecause were deficient, which some experts believe may be at the root of many of the big healthproblems today, like obesity, heart disease, and cancer. Omega-3s also slow the rate of digestion,

which makes you feel fuller longer, so you eat fewer calories throughout the day.


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5. Lean Beef

Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.)Adding as little as 1 ounce of beef per day can make a big difference in the bodys ability to

absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS

Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (evenminor deficiencies may impair memory) and B vitamins, which help your body turn food intoenergy. If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the

concentration of vitamin E, a powerful brain-boosting antioxidant. Its also high in omega-3 fatty

acids. Because this type of beef tends to be lower in overall fat, it can be toughso marinate it,and use a meatthermometer to avoid overcooking.


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6. Beans

Its hard to imagine a more perfect food than beans. One cooked cupful can provide as much as17 g fiber. Theyre also loaded with protein and dozens of key nutrients, including a few most

women fall short oncalcium, potassium, and magnesium. Studies tie beans to a reduced risk of

heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.

The latest dietary guidelines recommend consuming at least 3 cups of beans a week3 times the

measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney,fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for

sandwich spreads.


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7. Nuts

In a nutshell: USDA researchers say that eating 1 ounces of tree nuts daily can reduce your riskof heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an

amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy

polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may helplower LDL cholesterol as well. The key is moderation, since nuts are high in calories. Keep a jarof chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt.

Or have an ounce as a snack most days of the week.


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8. Edamame and Tofu

Soys days as a cure-all may be oversome claims, such as help for hot flashes, dont seem tobe panning outbut edamame still has an important place on your plate. Foods such as tofu, soy

milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing

saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber,and some important vitamins.

Soys isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchersbelieve these bind with estrogen receptors, reducing your exposure to the more powerful effects

of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy

foods rather than processed foods, like patties or chips, made with soy powder. Dont take soysupplements, which contain high and possibly dangerous amounts of isoflavones.


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9. Oatmeal

Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heartdiseasereducing seal 10 years ago. According to new research, they can also cut your risk of

type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10

years, they found that people who ate the highest percentage of cereal fiber were 61% less likelyto develop type 2 diabetes. To reap the benefits, eat 1/2 cup dailypreferably unsweetened. Fora versatile breakfast, top with different combinations of fruit, yogurt, and nuts. You can also use

oats to coat fish or chicken or add texture to meatballs.


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10. Flaxseed

Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed toyour diet can reduce the development of heart disease by 46%it helps keep red blood cells

from clumping together and forming clots that can block arteries. It may also reduce breast

cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) everyday for 2 months had a 25% improvement in the ratio of breast cancerprotective to breastcancerpromoting chemicals in their blood. Sprinkle 1 to 2 tablespoons of flaxseed a day on your

cereal, salad, or yogurt. Buy it preground, and keep it refrigerated.


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11. Olive Oil

Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower bad LDLcholesterol and raise good HDL cholesterol. Its rich in antioxidants, which may help reduce

the risk of cancer and other chronic diseases, like Alzheimers. Look for extra virgin oils for the

most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to saut orstir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter ormargarine.


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12. Avocado

These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients aswell. One Ohio State University study found that when avocado was added to salads and salsa, it

helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of

heart disease and macular degeneration, a leading cause of blindness. Avocados are packed withheart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium, saysElizabeth Somer, RD, author of 10 Habits That Mess Up a Womans Diet.

Get Healthy Avocado Recipes

But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fatfood or condiment, such as cheese or mayo.


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13. Broccoli

Pick any life-threatening diseasecancer, heart disease, you name itand eating more broccoliand its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging

just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of

dying from any disease by 26% among 6,100 people studied for 28 years. For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightlyreleases the maximum amount of sulforaphane.


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14. Spinach

Well spare you the Popeye jokes, but spinach has serious health muscles. For one thing, itcontains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding

against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart

attacks by keeping artery walls clear of cholesterol. Spinach is also rich in iron, which helpsdeliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cookfrozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish

with dinner a few times a week.


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15. Tomatoes

Tomatoes are our most common source of lycopene, an antioxidant that may protect againstheart disease and breast cancer. The only problem with tomatoes is that we generally eat them in

the form of sugar-loaded jarred spaghetti sauce or as a thin slice in a sandwich. For a healthier

side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper.Roast in a 400F oven for 20 minutes, and serve with chicken.


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16. Sweet Potatoes

One of the best ways to get vitamin Aan essential nutrient that protects and maintains eyes,skin, and the linings of our respiratory, urinary, and intestinal tractsis from foods containing

beta-carotene, which your body converts into the vitamin. Beta carotenerich foods include

carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cupserving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A. Replacetonights fries with one medium baked sweet potato (1,096 mcg) and youre good to goand

then some.


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17. Garlic

Garlic is a flavor essential and a health superstar in its own right. The onion relative containsmore than 70 active phytochemicals, including allicin, which studies show may decrease high

blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian,

colorectal, and other cancers, according to a research review in theAmerican Journal of ClinicalNutrition. Allicin also fights infection and bacteria. British researchers gave 146 people either aplacebo or a garlic extract for 12 weeks; garlic takers were two-thirds less likely to catch a cold.

The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before

heating them, which activates and preserves the heart-protecting compounds, according to a 2007study from Argentina.


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18. Red Peppers

Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. VitaminC may be best known for skin and immunity benefits. Researchers in the United Kingdom

looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling

and dryness. And although getting enough vitamin C wont prevent you from catching a cold orflu, studies show that it could help you recover faster. Vitamin C has other important credentialstoo. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke,

and Australian scientists recently discovered that the antioxidant reduces knee pain by protecting

your knees against arthritis.


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19. Figs

When you think of potassium-rich produce, figs probably dont come to mind, but you may besurprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly

20% of your daily needand about double what youd find in one large banana. In a recent 5-

year study from the Netherlands, high-potassium diets were linked with lower rates of deathfrom all causes in healthy adults age 55 and older. Figs are one of the best fruit sources ofcalcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk. Serve by chopping

and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack:

Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such aschvre or Brie.


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20. Blueberries

Blueberries may very well be the most potent age-defying foodtheyre jam-packed withantioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds,

they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins)

packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help withmemory loss, prevent urinary tract infections, and relieve eyestrain. Add up to 1/2 cup ofblueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD,

adjunct professor of food science at the University of Arkansas in Fayetteville. This alone

provides just about double the amount of antioxidants most Americans get in 1 day.


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21. Asian Pears

One large Asian pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your dailyneed. People who ate the most fiber had the lowest total and LDL cholesterol levels, according to

a recent study of Baltimore adults. The same researchers found that people who ate the most

fiber also weighed the least and had the lowest body mass index and waist circumference.

Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin

oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine,1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover

and simmer 40 minutes or until pears are soft.


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22. Lychee

A French study published in the Journal of Nutrition found that lychee has the second-highestlevel of heart-healthy polyphenols of all fruits testednearly 15% more than the amount found

in grapes (cited by many as polyphenol powerhouses). The compounds may also play an

important role in the prevention of degenerative diseases such as cancer. Serve by peeling orbreaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.


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23. Apples

One of the healthiest fruits you should be eating is one you probably already are: the apple. TheIowa Womens Health Study, which has been investigating the health habits of 34,000 women

for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that

are most effective at reducing the risk of death from heart disease among postmenopausalwomen. Other massive studies have found the fruit to lower risk of lung cancer and type 2diabetesand even help women lose weight. In fact, one of the only things that could make an

apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie.

Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices tosandwiches or salads.


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24. Guava

Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C, with250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium

orange (377 mg versus 83 mg)thats more than 5 times your daily need. Its also loaded with

lycopene (26% more than a tomato), which may help lower your risk of heart disease. Andaccording to research by microbiologists in Bangladesh, guava can even protect againstfoodborne pathogens such as Listeria and staph. You can buy guava juice, or simmer chunks in

water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana,

1/2 ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice cubes.


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25. Dark Chocolate

Thank you, dark chocolate, for making us feel goodnot guiltyabout dessert. Dark chocolateis filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep

blood platelets from sticking together and may even unclog your arteries.It may also help with

weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave16 participants 100 g of either dark or milk chocolate and 2 hours later offered them pizza. Thosewho consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate,

and they were less interested in fatty, salty, and sugary foods. Try a chocolate with 70% or more

cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack orafter-dinner dessert should give you some of the heart-healthy benefits without busting your

calorie budget.


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For Further Information

Log on: http://www.prevention.com/tips/nutrition/25-ridiculously-healthy-foods/more

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