I recently read about this in Diet and Nutrition, so thought I would share it with my readers!

“Eating well is as much about the nutrients in the food as it is about the taste. Foods that are filled with nutrition naturally and have great flavor- that’s what makes foods truly super!”

1. Beans - Beans biggest attribute is that they are loaded with fiber. The soluble fiber that they provide helps to slow down the speed at which foods passes through the intestines, means carrying things like cholesterol up and out of the body.

2. Blueberries - Blueberries have more antioxidant power than most other fruits. They have been reported in improving motor skills, short term memory loss that comes along with aging and may help prevent growth of breast, oral and colon cancer cells.

3. Cherries - Cherries, especially the tart or sour variety, contain a readily form of the hormone melatonin, which helps control our waking and sleeping patterns.

4. Cranberries and Juice - Cranberries and their juices help bacteria from sticking to various parts of the body, which helps prevent bacteria from attaching to the teeth and walls of the stomach, reducing risk of cavities and gum disease, as well as stomach ulcers.

5. Eggs - Eggs not only low in calories and a good source of protein, they also contain choline, which is crucial to pregnant women and those who wish to become pregnant because it plays a key role in the brain development of fetuses and can effect memory later in life as well.

6. Flax - Flaxseeds contain lignans that work as antioxidants and provide heart-healthy benefits. They also work like hormone estrogen in the body. The lignans have been known to lower risk of breast cancer, promote a normal menstrual cycle and also decrease the unpleasant symptoms of peri-menopause, including mood swings, headaches and fluid retention.

7. Lean Beef - Beef contains iron which is very beneficial to women. Anemia is very common in women who are not getting enough iron in their diet.

8. Oats - Oats are high in fiber and has been shown to decrease body’s absorption of cholesterol.

9. Salmon - Salmon is high in omega-3 fatty acids, which means its heart-healthy. Omega-3’s also help pregnant, those wishing to get pregnant and breastfeeding women because it helps the brain development of the baby.

10. Spinach - Spinach contains folate which helps prevent certain types of birth defects. It also reduces the risk of cardiovascular disease.

11. Walnuts -Walnuts are a great portable snack. They are also a good source of heart-healthy fats and protein to keep blood sugar and energy levels stable.

12. Yogurt - Yogurt has many benefits such as being a great source of protein, a great source of calcium and its full of probiotics or good bacteria which helps to keep the proper bacteria balance to prevent, lessen or remedy problems such as diarrhea and yeast infections.

So there you have it….all the superfoods needed in your diet to help you live a long and healthy life.