Guide to Superfoods

Updated: October 11, 2014
Fresh ingredients, simple preparation, and an overall wow factor contribute to this collection of nutrient-rich superfoods.
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Superfoods

Photo: Becky Luigart-Stayner; Cooking Light
Superfoods get their reputation for being the healthiest, most nutritious foods around. From fresh summer fruits and vegetables to rich dark chocolate to nuts and grains, these foods are nutritional powerhouses. Just one bite, sip, or slurp of these healthy recipes has the ability to decrease cancer risk, improve heart function, and/or fight infection. To achieve maximum health benefits, try to add these foods into your daily diet.
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Oranges

Photo: Randy Mayor
Oranges
Sweet, juicy, and packed with vitamin C, oranges are a favorite fruit of adults and children.

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Avocados

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Avocados
Besides being a fiesta favorite, there are many more reasons to lovethese avocado recipes. Avocados are packed with vitamins (like B & C), dietary fiber, and monounsaturated fats, which may help lower cholesterol.
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Carrots

Photo: Randy Mayor; Styling: Cindy Barr
Carrots
You can improve your vision and fight off certain cancers by eating more carrots. Let us show you how.

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Berries

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Berries
If you're looking for a sweet-tooth satisfier with great nutritional benefits, try some seasonal berries.

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Barley

Barley
Improve your health by eating more barley. You can use this hearty whole grain in a variety of recipes from salads and soups to dessert.
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Grapes

Photo: Thomas J. Story; Styling: Dan Becker
Grapes
More than just a quick snack, grapes are packed with disease-fighting antioxidants and are a quick and tasty addition to salads, sandwiches, pizza, and more.

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Mint

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Mint
Fresh mint enhances food with a burst of cool flavor and an added dose of vitamins, calcium, and antioxidants.

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Yogurt

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Yogurt
Classified as a healthy snack, yogurt is also a cook’s helper giving texture to baked goods and body to soups, sauces, and dips.
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Oats

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Oats
The use of oats spans from breakfast to dinner and from sweet to savory. They are highly nutritious and packed with fiber.

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Eggplant

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Eggplant
Rich in color and nutrients, eggplant is a great addition to a variety of dishes.

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Bell Peppers

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Bell Peppers
Don't be fooled by the sweetness of bell peppers—they pack a powerful nutrition punch in the fight against disease.
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Dark Chocolate

Dark Chocolate
Better than sex? That's up for debate, but dark chocolate can reduce blood pressure, improve bad cholesterol, and help muscle fatigue. And we're not just sweet-talking.

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Fresh Tomatoes

Fresh Tomatoes
Whether you grow them in your backyard or buy a basket at the farmers' market, fresh tomatoes offer a bounty of nutrition benefits.

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Almonds

Photo: William Dickey; Styling: Margaret Dickey
Almonds
Not only are almonds a tasty and versatile food, these little nuts boast big health benefits.
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Zucchini

Randy Mayor
Zucchini
Zucchini is packed with beneficial nutrients including Vitamins C and A, potassium, folate, and fiber.

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Green Tea

Green Tea
Embrace the wisdom of the ancient Chinese philosophers and fight cancer and heart disease with a sip or a spoonful of green tea.

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Salmon

Photo: Beau Gustafson; Styling: Rose Nguyen
Salmon
Because it contains omega-3 fatty acids, you can protect your heart by eating salmon just twice a week.
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Quinoa

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Quinoa
The supergrain quinoa offers a double punch of nutrition by being both high in fiber and in protein.

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Strawberries

Photo: Becky Luigart-Stayner; Styling: Jan Gautro
Strawberries
Sweet, juicy, and loaded with nutrients, strawberries are one of nature's tastiest and healthiest foods.

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Spinach

Photography by:Beau Gustafson
Spinach
Add a serving of leafy spinach to help protect against heart disease, arthritis, osteoporosis, and certain cancers.
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Blueberries

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Blueberries
Small berries boast big health benefits in these simple, healthy recipes.

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Pumpkin

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Pumpkin
Pumpkins are so much more than colorful decorations—they offer big benefits for your health.

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Soy

Photo: Becky Luigart-Stayner; Cooking Light
Soy
The joy of soy products is that they're versatile, easy to use, and can offer significant health benefits.
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Pomegranate

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Pomegranate
Celebrated since ancient times as a symbol of vitality and abundance, the pomegranate actually does offer health benefits that are more that just mythical.

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Sweet Potatoes

Photo: Beau Gustafson; Styling: Mindi Shapiro Levine
Sweet Potatoes
Versatile sweet potatoes are a sweet source for good nutrition.

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Broccoli

Photo: Lee Harrelson, Stylist: Mindi Shapiro
Broccoli
Considered one of the most nutritious vegetables around, broccoli is packed with numerous vitamins and minerals to help fight cancer, build strong bones, and lower cholesterol.
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Beans

Photo: Lee Harrelson; Styling: Mindi Shapiro
Beans
The humble bean steps into its proper light as a powerhouse of protein and disease-fighting nutrients.

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Watermelon

Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross; Cooking Light
Watermelon
Sweet and juicy, watermelon can do more than just refresh you on a hot summer day. This versatile fruit will help you get a dose of vitamins, antioxidants, and fiber.
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