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Day 19: Eat a Superfood

Research has shown that eating a healthy diet can reduce the risk of high blood pressure, heart disease, diabetes and even certain cancers. However, there are some foods that can be singled out for adding a powerful nutritional punch to your meals and snacks. We’ve identified 10 of these “superfoods” you should seriously consider adding to your diet.

  1. Berries. Berries tend to be naturally sweet. They are high in fiber, and their rich colors mean they are also high in antioxidants and disease-fighting nutrients. You can add them to yogurt, cereals and smoothies, or eat them plain for a snack.
  2. Leafy greens. Dark, leafy greens are a great source of vitamin A, vitamin C and calcium. They also contain several phytochemicals made by plants that have a positive effect on your health and add fiber to your diet.
  3. Nuts. Nuts are a great source of plant protein, and they contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
  4. Fish. Fish is a good source of protein and contains omega-3 fatty acids, which help prevent heart disease. Fish with the highest omega-3 content are salmon, mackerel, tuna steaks, trout, herring, anchovies and sardines.
  5. Olive oil. Olive oil is a good source of vitamin E, polyphenols and monounsaturated fatty acids, which all help to reduce the risk of heart disease.
  6. Whole grains. Whole grains are a great source of soluble and insoluble fiber. They also contain several B vitamins, minerals and phytonutrients. Whole grains have been shown to lower cholesterol and protect against heart disease and diabetes.
  7. Yogurt. Yogurt is a good source of calcium and protein. It also contains live cultures called probiotics. These good bacteria help protect the body from harmful bacteria.
  8. Legumes. The legume category includes kidney, black, red and garbanzo beans along with soybeans and peas. Legumes are an excellent source of fiber, folate and plant-based protein. Studies have shown they can help reduce the risk of heart disease.
  9. Cruciferous vegetables. This category includes broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes and turnips. They are an excellent source of fiber, vitamins and phytochemicals that include indoles, nitriles and thiocyanates, which may prevent against some types of cancer.
  10. Tomatoes. Tomatoes are high in lycopene and vitamin C. Lycopene has been shown to reduce the risk of prostate cancer.


  1. Harvard Health Publishing, retrieved from:

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