To help you reach for disease-busting foods the next time you're in the grocery store, we've listed 25 of them based on their respective superpowers. Find out how easy it is to protect your heart with omega-3 fatty acid; rid your body of waste with fibre; strengthen your bones with calcium; fight disease with antioxidants; and stave off birth defects with folic acid. Add these foods to your diet and you'll improve your chances of leaping over health hurdles, though you might still want to leave the tall buildings to Superman.
Whole grain bread
Look for bread that contains about 100 calories and three to four grams of fibre per slice.
Eat it now: can't stomach brown bread? Chop dried slices in the food processor and slip them into meatballs or sprinkle a pasta or vegetable dish with the crumbs.
Whole wheat pasta
A cup (250 mL) of whole wheat pasta has double the fibre of white varieties and fewer calories.
Kidney beans
With just 16.4 grams of fibre per cup (250 mL), kidney beans contain more than half your recommended daily intake.
Eat them now: blend those beans along with black beans, fat-free sour cream and salsa for an easy dip base.
Raspberries
These juicy berries are also full of antioxidants vitamin A, vitamin C and anthocyanin. Generally, fruit with edible skins and seeds are rich in fibre.
Omega-3 may help control manic depression and reduce your chance of developing breast cancer. A study of 12 countries showed that people who ate less than 50 pounds (25 kg) of omega-3-rich fish per year (the average Canadian eats a mere 15.4 pounds/7.7 kg) had higher rates of bipolar disorder.
Flaxseed
Get the most omega-3 by grinding flaxseed and storing it in the freezer. "Whole flaxseed lasts a long time, but once it's ground, it's unstable and can go rancid," says Weaver.
Eat it now: stir flaxseed into yogurt or add to meat loaf.
Canola oil
Canola oil has more omega-3 than olive oil, and it contains vitamin E, which is linked to lowering your risk of heart disease.
Walnuts
These nuts pack protein and fibre along with omega-3 for a triple dose of nutrients.
Eat them now: have 1/4 cup (50 mL) of walnuts as a daily snack.
Omega-3 eggs
Choose from two types: omega-3 eggs in the shell, which come from chickens that eat flaxseed-packed feed, or real liquid carton eggs, which have added fish oil and contain less cholesterol.
Yogurt
Your best choice for calcium is plain yogurt with one per cent milk fat (MF) or less (look for the MF label on the yogurt container).
Cheese
Swiss and mozzarella are heavy calcium hitters. Also try skim ricotta with sugar-free jam on your morning toast.
Beverages
Consuming drinks fortified with calcium and vitamin D, such as orange juice and soy milk, is an easy way to slip calcium into your diet, especially if you don't enjoy a straight glass of milk. But remember, the calcium from these drinks isn't absorbed by your body as well as the calcium from cow's milk.
Drink them now: use evaporated milk in your coffee. "It's been evaporated almost in half, so you get double the calcium," says Weaver. But watch how much you pour—it's high in calories, too.
White beans
Not to be confused with white kidney beans or navy beans, white beans (also called great northern beans) are sold in cans in grocery stores. In addition to fibre and protein, one cup (250 mL) of white beans contains a healthy dose of calcium.
Bell peppers
While the green variety is more budget-friendly than its red, yellow and orange cousins, these colourful peppers actually pack more vitamin A and vitamin C, both powerful antioxidants. Eat peppers raw to harness their full nutrient power.
Eat them now: have a box of vegetables delivered to your home weekly. In many large cities, you can get a pre-packed box of mixed fresh veggies delivered to your door through organic food crop groups. If a box is too much for you, split it with a neighbour. "My friends do that and end up preparing things they would not otherwise to use up all of their vegetables," says Yong.
Sweet potatoes
Get antioxidants beta carotene, lutein and zeaxanthin in these delicious orange root veggies.
Eat them now: make guilt-free sweet-potato chips. Thickly slice, oil lightly and spread out on a baking sheet. Bake at 400F (200C) until tender, about 35 minutes. Turn often.
Blueberries
The deep blue pigment in blueberries is triggered by the antioxidant anthocyanin. This berry is also a great source of vitamin A, vitamin C and fibre. Eat them now: add to cereal, yogurt or a packaged muffin mix.
Cranberries
Cranberries are packed with antioxidants such as phenols, anthocyanin and vitamin C. Opt for frozen or fresh as dried cranberries usually have added sugar.
While this vitamin's strength is in preventing neural tube defects in fetuses, it's not just for women of child-bearing age. Last year, Swedish researchers discovered folate may slash the risk of ovarian cancer. Folate, folic acid and other B vitamins may also lower your levels of homocysteine, a substance we produce from an amino acid in food. High levels of homocysteine have been linked to coronary artery disease and, in a recent study conducted in the Netherlands, to fractures related to osteoporosis.
Cooked spinach
Cooking spinach may boost its absorbable folate content. It also condenses the leaves into a thicker nutrient-rich serving, says Kathie Sullivan, a registered dietitian in Sussex, N.B.
Eat it now: tuck spinach into a lasagna or purée and add to vegetable soup.
Romaine lettuce
Along with folate, you get beta carotene in this leafy lettuce.
Eat it now: use romaine as a salad base or mix with other types of lettuce.
Orange juice
This juice packs a nutritious punch, housing some 60 nutrients including flavonoids, vitamin C and potassium.
Drink it now: make a smoothie by blending orange juice with a banana and frozen fruit such as strawberries or raspberries.
Broccoli
Munch on it raw, slightly boiled or steamed (some of the vitamin C will escape during cooking).
Eat it now: add to a cheese omelette or a stir-fry.
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