Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent. One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.
Quick Tip: Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.
Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent. That same habit may also reduce your risk of breast cancer.
Quick Tip: The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls
If you are looking for an antioxidant punch look no further then the blueberry. This fruit has the highest level of antioxidants among fruits. Studies have shown that blueberries can help in lowering cholesterol, reducing diabetes risk, and even slowing down the aging process. Combine that with improving motor skills and urinary and vision health and you have another healthy choice.
Quick Tip: Blueberries on your cereal to start the day off right.
The "King" of health vegetables. Loaded with vitamins such as B-6,A, folic acid, and K also full of minerals like potassium and calcium. Broccoli also has unique cancer-fighting properties, activated by phytochemicals indole-3-carbinol and sulforaphane.
Believe it or not dark chocolate actually makes our top 10 list because of recent studies which show benefits to our cardiovascular system as well as cancer-protective properties and mood-enhancing benefits. Just remember to consume in moderation.
Quick Tip: Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.
Combine the warm nutty flavor of flaxseeds with a generous amount of omega-3 fatty acids and you have a health food superstar.
Quick Tip: Sprinkle them on cereal in the morning and enjoy the healthy benefits they provide
Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli. Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
Quick Tip: Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.
Many studies support the benefits of adding green tea to your diet. Some studies show it has cancer risk reducing properties, and a potential in also decreasing incidence of stroke and heart disease.
Quick Tip: Make it habit to switch from regular black tea to green tea.
Honey has many healing properties and research has shown that honey has a role in digestive health as well anti-bacterial and anti-viral effects
Quick Tip: Combine Honey with your Green tea for a real healthy drink
Salmon is another healthy food superstar because it is low in calories, saturated fat, and is also rich in omega-3 fatty acids and protein. Research studies have shown anti-inflammatory and
cancer prevention properties and a key role in diabetes and Alzheimer's prevention plus cardiovascular benefits.
Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.
Quick Tip: Spinach is a healthy -- and flavorless -- addition to any smoothie. You won't taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.
Walnuts are rich in heart-healthy omega-3 fatty acids, walnuts are the first food that the FDA allowed to make this claim "Supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease."