The 13 Most Powerful Superfoods

What makes them “cool”?

Ask five nutritionists to rank the 13 Most Powerful Foods and you’ll most likely end up with five different lists, but many of the selections overlap. Because? Because each food provides something different: some are a rich source of protein or fiber, but lacking in vitamins and minerals, while others contain phytonutrients, disease-fighting vitamins and minerals, but lacking in protein. The trick, experts say, is to get a variety of the best foods. A great starting point is these 13 Great Foods.

Lawyers
Sure, they’re high in fat, but avocados contain healthy monounsaturated fats, which have been linked to a lower risk of cancer, heart disease, and diabetes. “Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are great for heart disorders,” says Ed Bauman, Ph.D., director of Bauman College. They’re loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health.

apples
“An apple a day really keeps the doctor away,” says Jonny Bowden, Ph.D., CNS, author of “The 150 Healthiest Foods on Earth.” Apples are loaded with quercetin and catechin, powerful antioxidants that protect cells from damage, which means a lower risk of cancer and cardiovascular disease, especially if you eat the skin of the fruit. Research shows that the apple peel contains five times more polyphenols than the pulp. Apples and their skins are also high in fiber (nearly twice as much as other common fruits like peaches, grapes, and grapefruit), which can help fight the battle of the bulge.

blueberries
Anti-aging superstars, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. Studies show that eating blueberries reduces deficiencies in motor coordination and memory that accompany aging. These little berries also reduce inflammation, which is inextricably linked to virtually all chronic diseases, Alzheimer’s and Parkinson’s disease, diabetes, and heart disease. Other studies show that blueberries have much greater power against cancer than other fruits.

cabbage
In the world of plants, Queen brassicas, and cabbage is the most impressive of all. Brassica vegetables (such as broccoli, bok choy) contain compounds called indoles, which have been shown to dramatically reduce cancer risk. Cabbage also boosts the immune system, kills bacteria and viruses, and is a good blood purifier.” If you go for the red variety, you’ll also get a healthy dose of anthocyanins (the pigment molecules are the same as cabbage). blueberries), another powerful antioxidant in the fight against cancer.

Fish and fish oil
Eating fish helps reduce the risk of heart disease, cancer, Alzheimer’s, stroke, diabetes, and arthritis. Fatty varieties can also help alleviate depression. The American Heart Association recommends that adults eat at least two fish meals a week, especially salmon, herring and sardines, because those varieties provide the most heart-healthy omega-3s. Avoid varieties that contain mercury, such as shark, swordfish, king mackerel, tilefish, and yellowfin tuna, says Roberta Anding, MS, RD, a national spokesperson for the American Dietetic Association. (Light tuna chunks are fine.)

Garlic
Research shows that garlic lowers cholesterol and triglycerides (fat in the blood), which helps prevent clogged arteries. “Two to three teeth a day halves the chances of subsequent heart attacks for patients with heart disease,” says Bauman. Garlic also leads the National Cancer Institute for possible cancer-preventive foods. Cooked whole garlic helps detoxify the body of heavy metals like mercury (in fish) and cadmium. Garlic also acts as an antibacterial and antiviral, increasing resistance to stress-induced colds and infections. Can’t stand garlic breath? Chew a sprig of parsley or a coffee bean to reduce odor and taste.

Fungus
Used for centuries in Eastern medicine, mushrooms have powerful effects on the immune system, especially the shiitake, maitake, and reishi varieties. “Mushrooms like maitake help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure,” says Bauman. In fact, mushrooms are used as adjuvant cancer treatment throughout Asia for their ability to counteract the toxic effects of chemotherapy and radiation therapy while shrinking tumors. In addition, Japanese researchers have found that eating shiitake mushrooms regularly lowers blood cholesterol levels by up to 45 percent.

almonds
Almonds are loaded with fiber and monounsaturated fat, which have been shown to lower cholesterol. According to the Food and Drug Administration, eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. And while almonds are relatively high in fat and calories, studies show that eating almonds can actually help you lose weight (the protein, fiber, and monounsaturated fat fill you up, preventing you from overeating).

eggs
The best source of protein on the planet, eggs consistently beat milk, meat, whey, and soy protein in the quality they provide. In addition to containing all nine essential amino acids, eggs are packed with nutrients. Eat the yolks too. People avoid yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat buildup in the liver.

flax seed
Loaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for health and medicinal purposes. Gandhi himself proclaimed: “Wherever flaxseed becomes a common food among the people, there will be better health.” Adds Bauman: “The seed itself has great nutritional value, very usable protein, tremendous fatty acids, and minerals like magnesium, potassium, and zinc.” They are a great source of fiber too.

grenades
Pomegranates have up to three times the antioxidants of red wine and green tea, and the juice has been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke. Research shows that long-term consumption of pomegranate juice may help slow aging and protect against cancer.

Red wine
A small amount of any type of alcohol every day does a good heart job of raising HDL cholesterol and reducing the risk of blood clots. “Red wine also contains powerful antioxidants, resveratrol and saponins, which may provide additional cardiovascular benefits,” says Anding. Resist an extra dose, though: More than one drink a day has been linked to high blood pressure.

dark chocolate
When it comes to chocolate, dark is better, at least in terms of health. Chocolate contains flavonoids and antioxidants (the same disease-fighting chemicals are found in blueberries, apples, strawberries, and red wine). Warning: Only real cocoa contains flavonoids, so look for chocolate that has a high percentage of cocoa (60 percent or higher). Dark chocolate is also lower in calories than other varieties, and when eaten in moderation, lowers unhealthy LDL cholesterol and prevents plaque buildup in the arteries.