A healthy, balanced diet should include nutrient-dense foods that provide the basic elements for cell, muscle and tissue growth and maintenance. Harvard University suggests that you focus on vegetables and fruits, then add proteins, grains, dairy products or substitutes, nuts and seeds, along with a limited amount of oils. Within these categories, you can find super foods that deliver extra health benefits when you include them in your diet.
Tomatoes
A home garden favorite and the star of many Italian recipes, the tomato is an outstanding source of important vitamins and minerals, including vitamin E, an antioxidant that can protect you from free radicals. These mutant cell molecules attack normal cells in your body and contribute to aging and the development of certain cancers and brain cell death. The lycopenes in tomatoes give you additional antioxidants, while the lutein protects your eyesight.
Wheat germ
Wheat germ comes from the kernel inside a grain of wheat. Not only does it store the plant's energy, but it also nourishes the wheat while it is growing. It contains protein, fat, folate, magnesium zinc and several trace minerals. Although a 2 tbsp. serving only has 54 calories, it is a significant source of vitamin E and thiamin.
Fish
Fish is one of the leanest proteins that you can eat. Heart-healthy fish deliver omega-3 fats that help to protect you from blood clots, lower your blood pressure and decrease your heart attack risk. Mayo Clinic recommends salmon because it also has low saturated fat and cholesterol levels. Dr. Jonny Bowden, author of "The 150 Healthiest Foods on Earth" suggests sardines as a heart-healthy fish choice with the same omega-3 benefits as salmon, along with very low levels of mercury. Sardines also deliver a mineral power punch that includes calcium, iron, potassium, magnesium and a full set of B vitamins.
Blueberries
Blueberries have gained fame as an antioxidant powerhouse, and have been on the super food top 10 list for years. "The New York Times" notes that unlike many fruits, blueberries do not spoil when frozen, so you can keep them on your menu year-round. Whipping them into a smoothie or adding them to your cereal may boost your memory, too. Oprah.com selected them because the anthocyanins that they contain may have beneficial effects on your blood glucose and research shows that they have potential to prevent heart muscle damage.
Walnuts
Many nuts contain good fats, fiber that keeps you from feeling hungry and vitamins. Walnuts are one of the stars of the nuts-and-seeds food group because of the heart-healthy omega-3 fatty acids they pack and their capacity to lower bad cholesterol. They also contain antioxidants, including vitamin E, magnesium and the trace mineral selenium.
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