52 Healing Superfoods

52 Healing Superfoods If you want to feel more upbeat, look leaner, and sharpen your mind, your menu just may be your best medicine By Karen Ansel, MS, RD When you open your refrigerator door, do you feel inspired? Is there a rainbow of colors calling your inner kitchen creative to try something new for a change? If you're like most busy people, the answer is no. We all get in ruts, eating the same dishes day in, day out, because they're easy to prepare, tasty enough, and (we hope) nutritious. But if you want to get—and stay—seriously healthy, our experts are unequivocal: You're going to have to mix it up—a lot. "You wouldn't wear the same outfit every day, so why would you want to eat the same foods?" says Joan Salge Blake, RD, clinical associate professor of nutrition at Boston University. "Eating a variety of superfoods doesn't just deliver all the nutrients you need to look and feel your best; it also prevents boredom eating—which can lead to weight gain." If you still need convincing, consider this: The more rock-star foods in your repertoire, the more diseases you'll fend off, the better you'll look, and the stronger you'll feel. That means less cancer, diabetes, and heart disease, as well as more energy, a tinier tummy, and a better night's sleep. So what exactly should you be eating? Start by stocking your kitchen with these 52 picks, which offer meaningful health benefits when eaten in surprisingly small amounts. Once you get started, we're going to guess you won't want to stop here. Bon appetit! For more energy: Oysters These slippery sea mollusks are one of nature's top sources of iron, which helps carry energy-supplying oxygen throughout your body. Also good for: Brain health, depression For more energy: Bran cereal People who eat fiber-rich cereal daily reported less fatigue than those who don't, according to a 2010 study. Researchers speculate that cereal fiber may rid us of substances that are toxic to our brains, draining energy. Also good for: Blood sugar control, heart health For more energy: Chicken breast The protein in this diet staple can block serotonin's relaxing effect, making you more alert and less likely to suffer an afternoon slump. (Need cooking ideas? Check out these 10 Slimming Chicken Dishes.) Also good for: Muscle growth, weight loss For more energy: Barley This hearty grain is a top source of beta-glucan, the same cholesterol-lowering fiber found in oats. For more energy: Low-sodium vegetable juice A healthy shortcut on especially busy weeks, these genius juices pack vitamin C, potassium, vitamin A, beta-carotene, lycopene, and fiber. More from Prevention: The 20 Healthiest Drinks To lift your mood: Turmeric The fragrant spice that gives curry its vibrant hue contains curcumin, a compound that may increase brain levels of the feel-good neurotransmitter serotonin. (Cook up some curry with these healthy, easy Indian dishes.) Also good for: Arthritis relief, cancer protection To lift your mood: Lentils Your brain needs folate to synthesize serotonin and dopamine, and research reveals that people with depression often have insufficient blood levels of folate. To get 90% of your day's worth, work a cup into lunch or dinner. Also good for: Blood sugar control, digestion To lift your mood: Barramundi Salmon gets all the glory, but barramundi offers just as much omega-3 fat, which has been shown to lower depression symptoms by half in people who are most difficult to treat. Also good for: Fighting fatigue, muscle growth For sturdier bones: Tomato sauce Giving the banana a run for its money, 1 cup of tomato sauce serves 17% of your daily quota of potassium, which supports your skeleton by buffering acid that can leach calcium from your bones. Also good for: Cancer protection, heart health For sturdier bones: Bok choy Many leafy greens provide calcium, but some also contain oxalates, which block absorption of that nutrient. Bok choy, however, is low in oxalates, and 1 cooked cup gives you as much calcium as half a glass of milk. Also good for: Depression, PMS, weight loss For sturdier bones: Fat-free or 1% milk Calcium and vitamin D are its most lauded nutrients, but milk is also rich in potassium, protein, and other nutrients needed to break-proof your bones. Also good for: Muscle growth, weight loss To manage menopause: Baby spinach Extra pounds equal more hot flashes, according to a large 2012 study in the journal Menopause. But women who lost 10% of their body weight eating a fruit-and-vegetable-rich diet reduced—or eliminated—hot flashes and night sweats. Researchers speculate that extra body fat can hinder the release of heat from the body. If you want to lose weight, pile your plate with spinach. With only 7 calories per cup, these little leaves make it easy to nail several veggie servings in one sitting. Also good for: Bone health, cancer prevention, depression, heart health, weight loss To manage menopause: Coconut oil Coconut oil contains special fats known as medium chain triglycerides that may boost metabolism, according to experts. Up your metabolism and you could prevent weight gain that can make hot flashes harder to bear. Also good for: Rehydrating dry skin and hair (Don't believe us? Check out these 10 amazing beauty tricks with coconut oil!) To manage menopause: Nori This salty seaweed used in sushi is high in iodine, which supports the thyroid and can jump-start metabolism. Shred one sheet of dried nori into soups or salads for 70% of your daily iodine dose. Also good for: Blood sugar control, heart health, weight loss To protect your heart: Apples A daily apple delivers a double dose of heart disease protection: Fiber sweeps out cholesterol, and polyphenols shield remaining cholesterol from free-radical assaults. The result? A 40% decrease in "bad" LDL cholesterol. Also good for: Asthma, digestion, weight loss More from Prevention: The 25 Best Foods For Your Heart To protect your heart: Popcorn Air-popped kernels are a super-heart-healthy snack, offering 3.5 g of fiber in 3 cups, almost no fat, and protective polyphenols—the same antioxidants that make green tea so healthy. Also good for: Sleep, weight loss To protect your heart: Citrus Citrus contains hesperidin, a plant chemical that improves blood flow to the heart, and vitamin C, a potent protector against stroke. People with the highest C levels in their blood were 42% less likely to suffer a stroke than those with the least in a 2008 American Journal of Clinical Nutrition study. (Make the most of these fruits with 7 Citrus Fruit Recipes.) Also good for: Cancer protection, depression To protect your heart: Unsweetened cocoa Cocoa is a superstar source of flavonols, which relax arteries and reduce blood pressure. Mix some into yogurt for a healthy kick. Also good for: Brain health, insulin sensitivity For your vision: Walnuts Without enough omega-3 fats, your eyes can become dry and inflamed. Walnuts are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid that's as effective as Rx drops in alleviating eye-related inflammation, according to research. Also good for: Blood sugar control, heart health More from Prevention: 9 Solutions For Dry Eye For your vision: Collard greens These leafies are packed with two antioxidants—zeaxanthin and lutein—that are abundant in the retinas of your eyes. Eating more of these nutrients may help protect against macular degeneration and cataracts. Also good for: Bone health, cancer protection For your vision: Eggs For an omelet that earns its eye-health halo, go whole. The yolks store the bulk of nutrients, such as zeaxanthin, lutein, vitamin D, iron, and zinc. Also good for: Blood sugar control, brain health For your vision: Canned pumpkin Your mom was right that carrots can improve your eyesight, but pumpkin is no slouch either—1/2 cup supplies 136% of your day's vitamin A dose for just 42 calories. (Whip up these 5 Fast Pumpkin Recipes.) Also good for: Blood sugar control, cancer protection, heart health To prevent cancer: Shitake mushrooms These exotic 'shrooms are a unique source of lentinan, a fiber that may slow tumor growth. Thanks to a good measure of zinc, they also fortify your immunity. Also good for: Heart health, weight loss To prevent cancer: Watercress Give broccoli's cousin a go for a strong dose of glucosinolates, plant chemicals that may protect against breast, colon, and lung cancers. Also good for: Supporting immunity, bone health To prevent cancer: Strawberries The magic ingredient in these berries is fisetin, which halts the growth of cancerous cells while diminishing tumors' blood supply. Also good for: Blood sugar control, brain health To prevent cancer: Plain yogurt A 2011 International Journal of Cancer study revealed that people who ate the most yogurt were 35% less likely to develop colon cancer. Other research finds that dairy has a protein that encourages DNA repair. Also good for: Digestion, healthy blood pressure More from Prevention: What's Healthier: Greek Yogurt or Low-Fat Yogurt? To fight type 2 diabetes: Black beans Beans are rich in resistant starch, a carb your body can't break down, so it doesn't raise blood glucose levels. Plus, as the bacteria in your gut ferment resistant starch, they produce compounds that appear to improve insulin resistance. Also good for: Cancer protection, digestion To fight type 2 diabetes: Sprouted grain english muffins Whole grains slow the rate at which glucose enters your blood, and every two servings slash your risk of developing diabetes by 21%. Also good for: Cancer protection, weight loss More from Prevention: 6 Things Every New Diabetic Should Do To fight type 2 diabetes: Hemp seeds Toss these mighty little protein pods into yogurt or cereal: They pack omega-3 alpha-linolenic acid (ALA), thought to improve insulin sensitivity. Also good for: Heart health, vision, fighting fatigue More from Prevention: How To Outsmart Diabetes To keep your mind sharp: Extra virgin olive oil People who follow an EVOO-rich diet are 40% less likely to develop Alzheimer's, possibly because the oil's polyphenols protect brain cells from free radicals that lead to memory loss. Also good for: Cancer protection, heart health To keep your mind sharp: Red grapes Red grapes are a top source of resveratrol, a plant chemical that sweeps Alzheimers-inducing beta-amyloid plaques from the brain. (Try these 10 tips to keep your mind sharp.) Also good for: Heart health, sleep To keep your mind sharp: Green tea Like grapes, green tea defends against memory-robbing beta-amyloid, and it brims with antioxidant polyphenols. Also good for: Bone health, dental health More from Prevention: 5 Steps To A Perfect Cup Of Tea To power your workout: Arugula Nitrates prevent muscle fatigue by improving oxygen delivery to muscles, and arugula dishes up more than any other green. Also good for: Bone health, heart health More from Prevention: The Best Workouts For Beginners To power your workout: Bananas When researchers at Appalachian State University gave cyclists either a banana or a sports drink before their ride, the banana eaters pedaled just as hard as those who chugged juice. Also good for: Digestion, sleep, heart health To eliminate insomnia: Tart cherry juice Swigging just 1 ounce twice a day can help you sleep more soundly, according to a 2012 European Journal of Nutrition study. Tart cherries are one of nature's sources of melatonin, a hormone that helps regulate your sleep cycle. Also good for: Gout relief, preventing metabolic syndrome, easing sore muscles More from Prevention: 20 Ways To Sleep Better Every Night To eliminate insomnia: Pumpkin seeds After a hectic day, snack on pumpkin seeds. Just 1 ounce supplies half your daily dose of magnesium, a mineral that helps muscles (and your rattled nerves) relax. Also good for: Blood sugar control, heart health To eliminate insomnia: Oatmeal Eating a small carb-based snack about an hour before bed raises levels of tryptophan, which helps your brain produce serotonin, which in turn triggers your body's production of melatonin. (And try this Yoga For Insomnia routine.) Also good for: Blood sugar control, digestion For a happier gut: Ginger For centuries, Asian cultures have used ginger to relieve nausea and aid digestion, and modern science supports the tradition: Ginger may speed food through your intestines, reducing stomachaches. Also good for: Arthritis relief, cancer protection More from Prevention: 6 Timeless Remedies Experts Still Love For a happier gut: Quinoa The unique starches in this ancient grain were shown to shrink stomach ulcers in rats by up to 72% in a 2012 Food Chemistry study; the starches may form a barrier to shield your stomach lining from ulcer-causing bacteria. Also good for: Blood sugar control, weight loss, heart health For a happier gut: Kefir This tangy tonic packs 2 to 10 times more healthy probiotic bacteria than yogurt, keeping your digestive system sailing. Also good for: Cancer protection, fatigue, PMS More from Prevention: 25 Delectable Detox Smoothies To fight fat: Chili powder This spicy powder contains capsinoids, which burn belly fat. When volunteers in a 2009 study popped 6 g of capsinoid oil a day, they lost 5 times as much fat as those who didn't. To fight fat: Grapefruit When volunteers ate half a grapefruit before every meal in a University of Arizona study, they shaved an inch off their waists, thanks to naringenin, which experts say may help burn fat. More from Prevention: How To Walk Off Belly Fat To fight fat: Nonfat ricotta Muscle loss as you age can tank your metabolism. Made from whey protein, ricotta can enhance muscle building and metabolism. To fight fat: Bell peppers Vitamin C is an unsung weight loss weapon, and one bell pepper provides twice your daily dose. More from Prevention: The Best Supplements For Women To fight fat: Romaine lettuce Filling up with a leafy green can trim the overall number of calories you eat by 10%; 2 cups of romaine rack up half your daily fill of vitamin A, plus 113% of bone-building vitamin K. To fight fat: Nuts Their satisfying trifecta of protein, healthy fat, and fiber can help you slim down. To slow your intake, choose nuts in their shells. (Check out 9 more fat-fighting foods for over 40.) To fight fat: Melon Satisfy your sweet tooth by spooning a thick slice from the rind for just 45 calories. To fight fat: Canned salmon Protein requires more calories to digest and keeps you feeling full. With nearly 17 g of it per 3 ounces, salmon makes getting your fill of protein a breeze. (Have leftover salmon? Try these genius salmon recipes.) To fight fat: Edamame Packed with an intelligent combo of protein, healthy fat, and fiber, these pods are guaranteed to keep you full and satisfied for hours. To fight fat: Dark chocolate chips These flavor bombs put the brakes on a craving. The little pieces fool you into thinking you're getting more, helping you eat less, finds new research. More from Prevention: 100 Cleanest Packaged Foods