25 Superfoods to Incorporate Into Your Diet Now
Discover the ingredients that will keep every part of you healthy—including your appetite.By Celia Barbour and Rachel Mount
Avocados
Creamy, succulent avocados not only contain the best kind of fat (monounsaturated oleic acid) but alsohelp your body block the absorption of bad fats (cholesterol). They're high in lutein, which aids eyesight,and in potassium and folate, which may reduce the risk of stroke and cardiovascular disease. And they'relow in pesticides.
Beets
The pigment betacyanin, which gives beets their distinctive hue, is just one of several disease-fightingphytonutrients found in this root vegetable. Beets are also a good source of folate, which guards againstbirth defects, colon cancer, and osteoporosis, and are high in fiber and beta-carotene.
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Horseradish
Glucosinolate-rich horseradish fights cancer and kills bacteria. It's also a good source of calcium,potassium, and vitamin C, which, among other things, helps maintain collagen.
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Sweet Potatoes
Whether orange or white, sweet potatoes contain phytonutrients that promote heart and eye health andboost immunity. They're flush with beta-carotene (thought to lower breast cancer risk) and vitamin A(which may reduce the effects of smoking).
Cruciferous Vegetables
Cruciferous vegetables—cabbages, cauliflower, broccoli rabe—contain a powerful range of diseasefighters. One particular hero, sulforaphane, may increase enzymes that lower the incidence of colon andlung cancers.
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Blueberries
Fresh or frozen, blueberries have sky-high levels of antioxidants, which combat the damage done byinflammation. Anthocyanins, the natural plant compounds that give blueberries their deep color, may haveantidiabetic effects as well. And new research suggests blueberries might protect the heart muscle fromdamage.
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Dark, Leafy Greens
Dark, leafy greens such as spinach, kale, and swiss chard are an excellent source of iron (especiallyimportant for women), vitamin A, and lutein for eye health. Best of all, you know those omega-3s
everyone's talking about? They reside in dark greens (including seaweed, which is why they'reconcentrated in fish).
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Alliums
Alliums, the botanical family that includes leeks, onions, and garlic, share many remarkable traits. Theycan help lower blood pressure and cholesterol levels. Research suggests they inhibit the growth of prostate, stomach, and colon cancer cells. They also have antibiotic properties—so they can ward off germs as well as vampires.
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Whole Grains
Don't eat whole grains (such as buckwheat and quinoa) just because they are high in magnesium, Bvitamins, fiber, and manganese. Do it because they taste great—nutty, buttery, earthy. And that, in turn,may actually help you to not overeat—one study found that people feel fuller after eating buckwheat thanafter eating other grains.
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Spelt
Like whole wheat, ancient spelt is sweeter, nuttier, and higher in protein than its processed relatives. Bothare also good sources of manganese and copper.
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Turmeric
Turmeric, used in holistic medicine as a digestive aid and wound healer, can also serve as an anti-inflammatory, so reach for the curry (turmeric is a primary ingredient) when nursing a toothache or asprain.
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Oregano
Superstar levels of antioxidants mean that a half teaspoon of dried oregano has the benefits of a spinachsalad. Oregano has the ability to act as an expectorant, clearing congestion, and can also improvedigestion.
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Cinnamon
Cinnamon is the gold medalist of the spice rack, with one of the highest antioxidant levels of all herbs andspices. It also has a positive effect on blood glucose levels, so adding it to foods can keep you feelingsteady and satiated.
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Ginger, Cayenne, Black Pepper
That heat on your tongue when you eat spices such as ginger, cayenne, and black pepper is evidence of gingerols, capsaicin, and piperine, compounds that boost metabolism. They also have an aphrodisiaceffect—but avoid consuming them if you're bothered by hot flashes.
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Miso
Deeply flavorful miso, a fermented soybean paste, is a great source of low-calorie protein (two grams in a25-calorie serving). It also contains B12 and is a good source of zinc, which helps the immune systemfunction properly.
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Yogurt
Like the milk it's made from, yogurt is a very good source of calcium, phosphorus, and protein. Unlike milk,real yogurt also contains probiotics, the good bacteria your digestive system needs to process and benefitfrom all the other things you eat. One,
Lactobacillus casei
, boosts immune response.
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Sardines
Wild-caught sardines are low in mercury (unlike some types of tuna) and high in vitamin D; a three-ounceserving has as much calcium as a cup of milk. Even better, they're one of the Monterey Bay Aquarium'stop picks for sustainability.
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Canned Salmon
King, sockeye, and coho salmon have more DHA plus EPA omega-3 fatty acids than almost any other seafood, as well as some of the lowest mercury levels. Nutritionally, wild-caught Alaskan canned salmon isas good as fresh, and it costs a fraction as much. The Monterey Bay Aquarium also champions this fish'ssustainability.
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Sesame Seeds
Tiny, tasty sesame seeds contain unique lignans (or plant compounds), including sesamin and sesamolin,which can help lower cholesterol. The seeds are a good source of calcium, phosphorous, and zinc—aswell as copper, which research suggests may help maintain strong bones.
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