Fruits and Vegetables

• Blueberries are well known for being high in antioxidants, but they can also reduce the risk of heart disease, cancer and many other maladies due to their anti-inflammatory qualities. Kiwis are known to be one of the most nutritionally dense fruits, and one large kiwi provides a full daily dose of vitamin C. Broccoli and sweet potatoes are highly versatile culinary foods that offer a big punch of vitamin A to your diet. Leafy greens such as spinach are the most nutrient dense vegetables available in supermarkets and help prevent a wide array of medical troubles. Tomatoes are a great source of lycopene, which protects against lung, stomach and prostate cancer. Cooked tomato products tend to be a richer source of lycopene than fresh.
  
  

Grains and Legumes

• Adding protein rich fiber to your diet helps rid the body of toxins that you have accumulated over the years. Quinoa is an ancient whole grain that is high in protein and necessary minerals such as zinc and selenium that can help you lose weight. Soy is beneficial to menopausal women suffering from hot flashes. All types of beans can help reduce cholesterol levels in heart patients if eaten regularly.
  
  

Animal Protein

• Heart-healthy oils (known as omega-3) are found in fatty fishes such as salmon and tuna, and are well-reputed to protect the heart and should be eaten twice weekly for maximum effect. Studies have shown that people who eat eggs for breakfast are less likely to indulge in excess calories during the day, helping you lose weight while not feeling hungry. Turkey breast is one of the leanest and nutrient dense proteins available that is often overlooked throughout the year. For a complete super food meal, cook a turkey breast with mashed sweet potatoes, whole grain stuffing and cranberry sauce.
  
  

Daily Snack Options

• Making healthful changes in your diet doesn't mean that you have to give up sinful treats. One of the most potent super foods available is dark chocolate (preferably 60 percent cocoa solids and up.) Dark chocolate is a decadent way to help reduce high blood pressure, and can be used in candy bars, ice cream and hot chocolate. Nuts are full of heart healthy fats, fiber and protein, making them a great snack when you need a pick-me-up. Pack one ounce portions to nibble on during the day for an energizing boost. Both green and black teas are full of antioxidants that have been shown to reduce free-radicals that can cause wrinkles, high cholesterol and cancer cell growth.