| 30 Foods For A Better Body Eat regularly from this variety of beneficial super foods, which support good health, clear thinking and stronger bodies. All of these fruits, vegetables, nuts and other foods are rich in nutrients. 1. Spinach is a nutritional powerhouse, bursting with folic acid, vitamins C and K, iron, carotenoids and bioflavonoids. It also has a good dose of lutein, a weapon against cataracts and macular degeneration. 2. Chia seeds are a plant source for omega-3 fatty acids, which are good for heart and artery health. They are also high in antioxidants, fiber and minerals. 3. Broccoli is an excellent source of vitamins A and C. It also has vitamin K to build bones, and fiber to help with weight control and healthy digestion. 4. Kiwi, one of the most nutrient-dense fruits, is loaded with antioxidants, potassium, vitamin A and a full day’s supply of vitamin C. It’s a good source of fiber and one of a few fruits that provide vitamin E, an important antioxidant. 5. Berries, especially blueberries, pack a powerful nutritional punch in tiny packages. Loaded with antioxidants and phytonutrients, berries are low in calories yet high in fiber and water. 6. Dark chocolate (with 70 percent cacao or more) lowers bad cholesterol (LDL) and increases good cholesterol (HDL). 7. Skim milk is a fat-free dairy food that’s rich in calcium and high in protein, potassium and vitamin D. Bone health experts call a glass of skim milk a “complete nutrition” food. 8. Sweet potatoes, in bright orange, are high in vitamins A and C, plus calcium and potassium. To cut back on fat and sodium, a baked sweet potato with few or no toppings is a good choice with dinner. 9. Green tea contains catechins, the powerful antioxidants that target free radicals which damage DNA and contribute to cancer and heart disease. Green tea may inhibit the growth of cancer cells. 10. Tomatoes have a higher concentration of lycopene than any fruit or vegetable. Being amply supplied with this vital cancer- fighting antioxidant also provides the bright color. Interesting to know: Cooked tomatoes are higher in lycopene than fresh tomatoes. 11. Eggs offer quality protein along with 12 vitamins and minerals—including choline, which is good for brain development and memory. Eggs are a nutritious, versatile, economical super food. 12. Fat-free Greek yogurt has double the protein and half the sugar of regular yogurt. Because it has less lactose than regular yogurt, it’s also easier to digest. Look for Greek yogurt with probiotics— cultures that improve digestive health. 13. Nuts are high in protein and are loaded with heart-healthy fats, disease- fighting antioxidants and lots of fiber. To keep fat intake down, choose nuts in the shell. Taking time to shell them slows down eating and helps with portion control. 14. Beans are loaded with insoluble fiber—to help lower cholesterol—as well as soluble fiber, which is filling and aids healthy digestion. Beans are low in fat while high in protein, carbohydrates, magnesium and potassium. 15. Peppers—mild, hot or super hot— contain phytochemicals that have strong disease-fighting antioxidants. Peppers of all colors and flavors are among the richest sources of vitamins A and C. 16. Cinnamon may help regulate blood sugar levels after meals, which may reduce the amount of fat stored. It may also have antioxidant effects, decrease inflammation and fight bacteria. 17. Squash—especially butternut—has more beta-carotene than cantaloupe or mangoes. That’s a plus in the fight against cancer, heart disease and cataracts. Winter squash has good amounts of fiber as well. 18. Avocados are high in monounsaturated fat—the good fat that works to lower cholesterol and improve heart health. Avocados are also rich in beta-sitosterol, a natural substance also shown to lower cholesterol. 19. Pomegranate juice is believed to have super-antioxidant powers that fight breast, lung and prostate cancers, and also helps prevent osteoporosis, protect arteries, slow Alzheimer’s disease, prevent dental plaque and lower blood pressure and cholesterol. 20. Acai berries are grapelike fruits from the acai palm tree, native to South American rainforests. Acai juice contains powerful antioxidants, anthocyanins (pigments that provide color) and flavonoids that may help prevent heart disease and fight cancer. 21. Salmon, a favorite choice of the American Heart Association because of heart-healthy omega-3 fatty acids, is also low in calories, has a good amount of protein, is a good source of iron and low in saturated fat. 22. Cranberries contain polyphenols and anthocyanins—both compounds that provide antioxidant and anti-inflammatory protection against infectious diseases, heart disease and some forms of cancer. 23. Apples have soluble and insoluble fiber, good for maintaining weight, lowering cholesterol and preventing heart disease and stroke. They have vitamin C and quercetin, the antioxidant that boosts exercise endurance by making oxygen more available to lungs. 24. Oatmeal, with a special strand of fiber known as beta-glucan, lowers cholesterol, protects the heart and boosts the immune system. It’s also rich in magnesium, which reduces the risk of type 2 diabetes. 25. Barley is a rich source of soluble and insoluble fiber. It also contains tocotrienols, which help lower cholesterol and reduce risk for heart disease. 26. Ginger is thought to be a super spice with numerous health benefits—such as eliminating heartburn, relieving nausea, numbing pain, reducing inflammation and fighting cancer. 27. Edamame, or boiled green soybeans, have been called the “wonder veggie” because of their super-nutritional value. The beans are a healthful substitute for protein sources that are high in cholesterol and saturated fat. 28. Quinoa (pronounced keen-wa) is a most healthful grain because of its high protein, fiber and iron. With good amounts of zinc, vitamin E and selenium, it helps with weight control and in lowering risks for diabetes and heart disease. 29. Buckwheat, a super-healthful whole grain, is high in fiber, protein and magnesium. It produces a relaxing effect as it naturally lowers blood pressure and reduces cholesterol. 30. Kale, a member of the cabbage family, has more nutrients than any other green leafy vegetable. Packed with antioxidant properties, it is low-fat, has no cholesterol and is beneficial in warding off cancers and heart disease. | 
