11 Super Foods to Eat Right Now

Eat these powerful foods often for incredible health and fitness benefits...

Good food is the foundation of good health, and as volumes of studies have demonstrated, fruits, vegetables, whole grains, nuts and legumes are rich in the phytochemicals that can ward off such modern-day ills as heart disease, cancer and osteoporosis. The following 11 super foods are among the most dynamic (and delicious) disease-fighters you'll find in your supermarket. Make including these foods in your diet a high priority...

1. Soy

You'll find a nutritional gold mine in soy products. Made from soybeans and available in a variety of textures, from liquid to soft to firm, they contain all the amino acids required to create a complete protein, making them ideal substitutes for meat and fish. They're fortified with calcium so they help prevent osteoporosis by building strong bones and teeth. They have vast stores of B vitamins, essential fatty acids, zinc and iron. And they're a rich source of the phytoestrogens genistein and saponin, which help regulate hormone levels and alleviate PMS and menopause symptoms and inhibit certain breast and prostate cancers. And when it comes to heart health, soy lowers LDL ("bad") cholesterol, a main contributor to atherosclerosis (the clogging of arteries with fatty deposits).

Adding soy to your diet is easy. Its ability to take on the flavor of practically any food allows this little bean to be made into beverages, yogurt, cheese, tofu, tempeh and convenience foods, such as faux hot dogs and burgers and a variety frozen desserts.

2. Collard Greens

Dark green leafy vegetables, like broccoli, have become supermarket stars because they are a rich source of the nutrients that have been shown to suppress the growth of cancer cells. But these vegetables are also a mother lode of calcium, which makes them great dairy replacements. It's never been more important for women to consume more calcium. The National Health and Nutrition Examination survey of American's eating habits found that while the recommended daily allowance (RDA) for calcium is 1,000 to 1,200 milligrams (mg.), most women get only about 668 mg. a day. Plant-based calcium is not only better absorbed by the body than the calcium found in dairy products, but it doesn't have the saturated fat, cholesterol and harmful additives (hormones, antibiotics, steroids) found in milk, yogurt and cheese. Of the many calcium-rich dark green vegetables--kale, broccoli, beet- and turnip greens--cooked collard greens are a calcium powerhouse, with 145 mg. of the mineral per half cup.

3. Garlic

There just doesn't seem to be any downside to eating a few cloves of garlic (raw or cooked) each day. Along with its cousins the shallot, onion and leek, garlic has many benefits. "Garlic is a wonderful herb with an abundance of useful properties," says Winston Craig, Ph.D., R.D., a professor of nutrition at Andrews University in Berrien Springs, Mich.

This aromatic herb is a wide-spectrum antibiotic that works against parasites, bacteria and fungus, including the die-hard candida albicans, which causes persistent yeast infections. Chock-ablock with the sulfur compounds allicin and diallyl sulfide and the antioxidants quercetin and vitamins A and C, garlic boosts immune function, stimulating white blood cells to stave off infections and destroy cancer cells. Plus, it regulates cholesterol and blood pressure levels to prevent heart disease and stroke. "Its antibiotic, cardiovascular and anti-tumor effects are pronounced," says Craig. "If there was a magic bullet, garlic would be a strong contender for it."

4. Wheatgrass Juice

"We consider wheatgrass juice to be one of the most perfect foods," says Emily Popp, a counselor at Hippocrates, a wellness center in Palm Beach, Fla., where raw foods and juices are menu staples. "It offers the most vitamins and minerals that a food can."

Wheatgrass juice is, in fact, one of the most nutritionally dense foods available to us. It's full of oxygen-rich chlorophyll, which promotes optimal cell function. In fact, a single ounce contains the nutritional equivalent of 2 1/2 pounds of dark green leafy vegetables, in terms of calcium, magnesium, phosphorous, sodium and potassium. It's also a great protein source, supplying all eight of the essential amino acids (protein building blocks).

As a potent detoxifier and antibacterial agent, wheatgrass juice clears poisons from the body, enhances immune and liver function, promotes regular waste elimination and suppresses tumors. But because it's so powerful, Popp recommends starting with low doses so your system doesn't get shocked. Try an ounce a day, working up to 2 ounces a day. Wheatgrass has a distinctive taste that, while not unpleasant, takes getting used to. Drink it fresh--once juiced, it loses its nutrients.

5. Shiitake Mushroom

In traditional Chinese medicine, mushrooms have been valued as powerful cancer fighters. And loaded with the anti-cancer agent lentinan, shiitakes are among the favorites. "The shiitake is probably one of the top mushrooms in terms of medicinal properties," says Craig. "The most pronounced feature is their antitumor activity."

Shiitakes also contain the same sulfur compounds as garlic, meaning they help fight disease by stimulating the immune system.

6. Flaxseed Oil

The typical American diet certainly has no shortage of fat. Unfortunately, it's the wrong type. Our excessive consumption of animal fats has contributed to our nation's ever-expanding girth and increase in related lifestyle diseases, including heart disease, diabetes, high blood pressure and certain cancers. According to government statistics, half of the adult population is overweight, and our children are tipping the scales as the heaviest generation in American history.

What's largely overlooked are the so-called good fats. That group of beneficial omega-3 essential fatty acids (EFAs) are not only required for optimal brain and cell function, they are the building blocks for the hormones that regulate our bodies' inflammation systems. Increasing our daily intake of omega-3 EFAs counters the clotting tendency of blood platelets, lowers blood pressure, cholesterol levels and reduces the risk for heart attack and stroke. Omega-3s can also help relieve inflammation-related conditions, such as migraine and arthritis, which are often exacerbated by overconsumption of animal products.

The best vegetarian source of omega-3s, which also includes the potent immune system booster and anti-inflammatory alpha-linolenic acid, is flaxseed oil, made from the reddish-brown flaxseed that's cultivated in the northern United States and Canada. Flaxseed oil is sensitive to heat and light, so it's not good for cooking. Rather, drizzle oil over salads or into other dishes or drinks. Robert Atkins, M.D., author of Dr. Atkins' Vita-Nutrient Solution (Simon & Schuster, 1998), recommends using one teaspoon to one tablespoon daily for overall disease prevention. Therapeutic doses can go as high as three tablespoons a day.

7. Green Tea

Low on caffeine and high on cancer-fighting catechins (members of the antioxidant family), green tea is getting a lot of good press lately. "It's probably one of the hottest antitumor beverages right now," says Craig.

A University of Kansas study found that catechins were 100 times more effective than vitamin C and 25 times more potent than vitamin E in blocking the cell mutations that cause cancer. In a study of people at risk for developing oral cancers, done by the Chinese Academy of Preventive Medicine in Beijing, those who drank green tea daily for six months were slower to develop oral cancer than those who did not drink the tea.

According to the American Journal of Clinical Nutrition, green tea also protects against heart disease. The journal published a study that found that flavonoids and catechins in green tea limited oxidation of LDL (bad) cholesterol.

8. Seaweed

This family of sea vegetables are extremely high in antioxidants, fiber, magnesium, potassium and iron. They also contain many anti-inflammatory, immune-boosting and tumor-suppressing constituents. Wakame, typically used in soups, stews, salads or as a condiment, is note-worthy for its high calcium content--a one-ounce serving contains 47 mg. Kombu, also known as kelp, is valued for its ability to reduce hypertension. And nori, most often found wrapped around vegetarian sushi rolls, is a blood thinner and antibacterial.

9. Black Currants

Although we usually think of citrus fruits as the main source of vitamin C, black currants contain much more of this vital nutrient. Just one cup has nearly 203 mg. of vitamin C, or about 338 percent of the RDA, compared with about 69 mg. for a 4 1/2 ounce orange.

The oil from black currant seeds also contains rich stores of gamma linolenic acid, one of the omega-3 EFAs.

10. Sweet Potato

Most of us only think about how delicious sweet potatoes are around Thanksgiving, but they really do deserve a steady spot in our diet. Along with other orange, red and yellow fruits and vegetables, sweet potatoes are packed with carotenoids, including the vitamin A precursor beta-carotene. These have been found to protect us against carcinogens and preserve our night vision. Three and a half ounces of sweet potato delivers 12 mg. of beta-carotene and 20,000 international units of vitamin A.

"Sweet potatoes are an inexpensive, reliable source of carotenoids, particularly if you're using the variety that's bright orange," says Craig. "The intensity of color is directly proportional to its health value. The richer the color, the greater the amount of carotenoids in the produce."

11. Almonds

These tasty nuts have tremendous health potential. Although they're high in fat (it's the "good" fat), they're also packed with vitamins and minerals. A cup of almonds contains as much calcium as a cup of milk, plus 500 mg. of potassium, 20 grams of fiber as well as a host of other nutrients, including folate, magnesium, iron, zinc and the B vitamins. Even better, almonds are among the richest food sources of the antioxidant vitamin E. One-half cup provides twice the RDA, which not only mops up free radicals but promotes healthy skin and hair. And a new study from the Health Research and Studies Center has found that almonds are even better than olive oil at lowering artery-clogging LDL cholesterol.