According to Center for Science's Nutrition Action Healthletter Americans should include these ten super foods in their diet.
Great-tasting and rich in vitamin C, folic acid, and fiber.
It's higher in fiber and about a dozen vitamins and minerals than enriched white bread or "wheat" bread. And look for whole-grain crackers, like Nabisco Triscuits.
A quarter of a delicious melon supplies almost as much vitamin A and C as most people need in an entire day.
Lots of vitamin C, carotenoids and folic acid.
A nutritional All-Star – one of the best vegetables you can eat. They're loaded with carotenoids, vitamin c, potassium, and fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness.
Fat-free (skim) or Low-fat (1%) Milk (but not 2%)
Excellent source of calcium, vitamins, and protein with little or no artery-clogging fat and cholesterol. (Enriched soy milk can have just as many nutrients – and it's cholesterol-free.)
Inexpensive, low in fat, and rich in protein, iron, folic acid, and fiber. Choose garbanzo, pinto, black, navy kidney, or lentils. Eat them as a side dish or snack, in a tortilla with salsa, or in a soup.
Salmon or other fatty fish
The omega-3 fats in fish, especially fatty fresh fish like salmon, swordfish, and rainbow trout, can help reduce the risk of sudden-death heart attacks.
Kellogg's All Bran original or Post 100% Bran, or Kashi
A half-cup serving of these cereals provides about one-third of the fiber you need for an entire day to reduce the risk of constipation, diverticulosis, and heart disease.
Spinach or Kale
Loaded with vitamin C, carotenoids, calcium and fiber. Recent Health Alert due to contaminated spinach – wash spinach well or cook thoroughly.
Let's Eat! Five foods for Better Health
Some foods may help you fight disease while they fill you up. Here are five tasty foods that may have some special health benefits. If you're not allergic to these foods, consider adding them to your diet.
Legumes, such as chickpeas and soybeans, are low in fat and high in protein. They are also full of vitamins, minerals and fiber and may help lower your risk for heart disease.
Low in fat with lots of fiber and vitamin C, blueberries may help reduce your risk for cancer and heart disease. The U.S. Department of agriculture is currently studying their ability to fight cancer.
The American Heart Association says that the omega-3 fatty acids in fish may be linked to good heart health. The American Cancer Society (ACS) notes that they may also be connected to lower cancer risk. Salmon and tuna are rich in omega-3 fatty acids.
Protein, vitamins A and E and fiber are abundant in nuts. A Harvard School of Public Health study shows that a diet with nuts may be linked to lower heart disease risk. Nuts are high in unsaturated fat but not the saturated fat that is bad for your heart.