Top 10 Superfoods

What's really in the foods we eat? It's a question that seems to be asked more and more today. The news is filled with stories of foods that help to fight cancer, ward off heart disease or manage diabetes. So it's tough to know which ones are truly the best.

The truth is—the right foods can do so much more than satisfy hunger. There are some foods that are so powerful they can not only fuel our body, pack our diets with nutrients and protect our health but also enhance it. And they really can help us fight disease. Below, we're sharing the foods our experts consider to be some of the best.

Tomatoes

Tomatoes Vitamins: A and C
Minerals: Potassium
Also provide: Beta-carotene, lycopene and fiber
Benefits: Help protect against some cancers
Did you know? There's more lycopene in cooked tomatoes than raw, so you can feel good about using canned tomatoes and paste, tomato juice and ketchup.
Recipe: Fresh Tomato Basil Tart



Salmon

Salmon Vitamins: A, B6, B12 and D
Minerals: Phosphorus, potassium and selenium
Also provides: Omega-3 fatty acids and protein
Benefits: Increases heart health by lowering blood pressure and triglycerides. It's also thought to prevent memory loss.
Did you know? Salmon is rich in the omega-3 fatty acids DHA and EPA, which studies have identified as the most beneficial of the omega-3s.
Recipe: Walnut Ginger Salmon



Blueberries

Blueberries Vitamins: A, C and E
Minerals: Magnesium, manganese and potassium
Also provide: Fiber and beta-carotene
Benefits: Have cancer-fighting properties and can also improve memory
Did you know? Anthocyanins, the antioxidants found in blueberries, give the fruit its dark purple color.
Recipe: Blueberry Cobbler



Spinach

Spinach Vitamins: A, C, K, folate, riboflavin and thiamine
Minerals: Calcium, iron, magnesium and zinc
Also provides: Beta-carotene, fiber and lutein
Benefits: Helps reduce the risk of cancer, stroke and heart disease
Did you know? The magnesium in spinach helps to lower high blood pressure.
Recipe: Fruit & Spinach Salad



Oats

Oats Vitamins: Vitamin E and thiamine
Minerals: Manganese, magnesium, phosphorus, selenium and zinc
Also provides: Fiber and protein
Benefits: Lowers cholesterol and the risk of heart disease
Did you know? Enjoying oatmeal on a regular basis may decrease insulin resistance and help stabilize blood sugar.
Recipe: Silver Dollar Oat Pancakes



Soy

Soy Vitamins: Folate and vitamin K
Minerals: Calcium, iron, potassium and selenium
Also provides: Fiber, omega-3s and protein
Benefits: Reduces blood pressure and has cancer-fighting properties
Did you know? Soy is the highest-quality source of cholesterol-free, vegetarian protein.
Recipe: Thai Tofu Lettuce Wraps



Olive Oil

Olive Oil Vitamins: Vitamin E
Also provides: Antioxidants and mono­unsaturated fats
Benefits: Improves cholesterol levels and cancer protection
Did you know? Olive oil is easily digested and aids in fat digestion by stimulating the gallbladder.
Recipe: Herb Mix for Dipping Oil



Broccoli

Broccoli Vitamins: A, C, K, and folate
Minerals: Phosphorus and potassium
Also provides: Fiber, lutein and beta-carotene
Benefits: Fights cancer and contributes to eye health
Did you know? Broccoli has properties that kill bacteria known to cause ulcers and some stomach cancers.
Recipe: Broccoli Rabe & Garlic Pasta



Black Beans

Black Beans Vitamins: Folate and thiamine
Minerals: Iron, magnesium and potassium
Also provide: Fiber, flavonoids and protein
Benefits: Combat free radicals, which can reduce cancer risk
Did you know? If you like the convenience of canned black beans but are watching sodium levels, try canned organic black beans, which tend to have less salt.
Recipe: Black Bean Pasta



Walnuts

Walnuts Vitamins: A, E, folate, riboflavin and thiamine
Minerals: Calcium, magnesium, phosphorus and potassium
Also provide: Fiber, omega-3s and protein
Benefits: Lower the risk of heart disease and improve cholesterol
Did you know? Walnuts are the only nut with a significant amount of ellagic acid, a cancer-fighting antioxidant.
Recipe: Walnut-Crusted Orange Roughy



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