Top super foods

Blueberries, one of the most nutrient-rich foods available, include everything from reducing risk for cardiovascular disease to slowing down the aging process in their extensive repertoire of benefits. These small berries contain more disease-fighting antioxidants than any other fruit or vegetable. They also play a key role in maintaining healthy skin, which reduces the signs of aging. Other berries such as cranberries and strawberries provide similar benefits and help keep berry intake diverse and interesting. Recommended daily-one to two cups.

Spinach is another key food with a high nutrient density. The subject of many studies, spinach is linked to lower blood pressure as well as a lower risk for almost every type of cancer. Cooked and raw spinach each have unique nutritional benefits, so it is best to eat both if at all possible. Foods containing similar benefits, and considered more palatable by many, include romaine lettuce and orange bell peppers. Recommended daily-2 cups raw or 1 cup cooked.

Salmon ranks right alongside the previous two in nutritional value and health benefits. This tasty fish is extremely high in omega-3, a polyunsaturated fatty acid which along with monounsaturated fat is actually needed in the body. Unlike saturated and trans fats, polyunsaturated fats are necessary for normal bodily processes such as cell membrane growth. Lack of this essential fat is tied to high rates of cellular-level diseases including cancer, stroke and insulin resistance. Omega-3 fatty acids are also linked to relieving many mental health problems such as depression and dementia as well as supporting normal nervous system functions including attention and memory. Recommended-2 to 4 servings per week.