10 Power Foods to Eat More,

10 Power Foods to Eat More, More, More Of
Out of the 45,000 items in the average supermarket, these are the healthiest gotta-eats to throw in your cart every time for a longer, slimmer, happier life.

APPLES

An apple a day… well, you know. Besides containing quercetin, a compound that can protect brain cells from tissue-damaging free radicals, they’re a great source of filling fiber, which can help you slim down; one apple contains 16 percent of your daily dose. The latest good news: White-fleshed fruits (that means pears too) may help cut your risk of a stroke by about 50 percent, says a new study from Wageningen University in the Netherlands.

BANANAS

Some shun them for being “too caloric,” but they’re still a fruit, people! One medium banana delivers about 100 calories to your diet, 3 grams of fiber, and a boost of potassium, which helps keep blood pressure in check. Slip one into your kid’s lunch too: A British study suggests that eating bananas daily may protect children from asthma symptoms.

BEANS

Beans are a top source of fiber and protein, as well as B vitamins, zinc, iron, and magnesium. Black beans pack disease-fighting antioxidants, and adzuki beans (check your health-food store) are full of iron and are usually more easily tolerated by people who tend to get gassy, says Annie Kay, lead nutritionist at the Kripalu Center for Health and Yoga in Stockbridge, MA. And don’t forget chickpeas—one study found that when people included them in their diets, they reached for fewer processed high-fat snack foods. Falafel… mmm.

BERRIES

Easy to love, blueberries pack more antioxidant power than most other fruits, which is why studies suggest they can help fight cancer, keep your heart healthy, and boost brain power. As with other fruits and veggies, it’s fine to get them in the freezer section; you’ll save money without sacrificing nutrients. Toss them into your oatmeal (instant defrost) or your favorite muffin mix. And don’t skip blackberries: They’re loaded with fiber and ellagic acid, a powerful antioxidant that’s good for your heart.

CABBAGE

Get your health on a roll: Ditch the soggy lettuce on your next burger and pile on shredded cabbage instead. Each 20-calorie cup is packed with glucosinolates, chemicals that bolster your body’s defenses against cancer-causing free radicals. (Broccoli and brussels sprouts deliver them too.)

CANNED SALMON

Fish is the number-one source of omega-3s, the fatty acids that can reduce your risk of heart disease and stroke, and may even increase serotonin, a happy-mood brain chemical. And canned salmon is lower in mercury than tuna. Plus, it’s often wild, not farmed (and will say so on the label), so you can feel good about your sustainable seafood choice.

OATMEAL

You probably know it’s every nutritionist’s favorite breakfast food, but you may not realize why: It’s full of soluble fiber, a bad-cholesterol-buster that also helps burn belly fat. Go for the unsweetened kind, and flavor with berries and ground flax—a super source of omega-3s.

PAPAYA

Cut some up and put it at the counter for snackers: This tropical fruit will satisfy your sweet-toothed kid or hubby. (The last time the experts checked, cookies didn’t quite stack up to papaya’s antioxidant properties.)
And while you’re doing the Caribbean thing, pick up some pineapple. One cup delivers more than your daily needs of vitamin C, a nutrient that may help fight colds and create collagen, proteins that keep skin smooth and supple. Eat a few slices and consider it an instant facial.

YOGURT

It’s filling and slimming, thanks to protein. The Greek kind has more of it—20 grams per cup—than a chicken cutlet! Yogurt also contains probiotics, the “good” bacteria that have been shown to rev up immunity.

GARLIC

So it makes your breath a little stinky. The bulb has heart-healthy benefits you don’t want to miss, and can protect against stomach and colon cancer. A recent study also suggests that adding garlic—or onion—to whole grains may help you absorb more of their iron and zinc. So sauté some in olive oil to add a boost to your whole-wheat penne with marinara.

source: http://www.redbookmag.com/

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