The Superpowers of Superfoods

A diet loaded with fresh fruits and vegetables, lean protein sources, and whole grains is ideal for anyone looking to improve their health, but there are some specific foods that pack a more potent and powerful punch than others.

Give your diet a boost by adding these items to your grocery cart:

Blueberries. These richly colored berries are filled with antioxidants, the beneficial nutrients that help to prevent cancer and improve mental function. Grab a handful of blueberries for a quick snack, fold them into pancakes and muffin batter for a breakfast treat—you can even toss them into a salad for a refreshing change of pace.

Soy. A rich source of protein, soy is essential for vegetarians and anyone who is trying to cut back on their meat consumption. Edamame beans make a great appetizer or snack; you can also substitute vanilla soy milk for cow’s milk in your cereal. Firm tofu can be crumbled and used in vegetable stir-fry and sautés.

Tomatoes. Lycopene, a substance found in abundance in tomatoes, can help to reduce the risk of prostate cancer.  The lycopene in cooked tomatoes is absorbed more efficiently by the body, so look for tomato-based sauces to use in pasta dishes, lasagnas, and other tomato dishes.

Pomegranates. Another antioxidant-rich fruit, pomegranates have also been shown to help improve blood flow, slow the development of some forms of cancer, and reduce the risk of heart disease, among other things. Try drinking pomegranate juice, or slicing up fresh pomegranate slices to add to fruit salads.

Green Tea Leaves. The benefits of the antioxidants contained in green tea leaves extend to lowering the risk of heart disease, breast cancer, sleep apnea, and clearing up the skin.  Drink hot green tea as a morning or midday pick-me-up, or add it to baked goods, such as muffins and cakes.

Spinach. Improve your eye health by eating more of this dark, leafy green, which has been shown to lower the likelihoods of age-related macular degeneration and cataracts. Toss baby spinach into salads, sauté it with a little garlic and olive oil for a delicious side dish, or sneak it into casseroles and omelets.

Salmon. Wild salmon is loaded with omega-3 fatty acids, the “good” fats that improve heart health. Canned salmon can easily be added to a salad or spread onto a sandwich, and salmon steaks or filets cook in minutes and make great main dishes any night of the week.

Oats. Oatmeal has been widely researched as a quick and easy way to lower cholesterol quickly, so make hearty bowls of oatmeal a regular part of your breakfast menu. Oats can also be used in meatballs, meatloaf, and a variety of other dishes as a substitute for bread crumbs.

These foods pack a potent and powerful punch, here's to your health!