Top 12 Superfoods

1. Tomato
It is not a vegetable, it is actually a fruit. Phytochemicals in their ripe red flesh prevent free radicals from damaging joints, muscles and brain cells. It is easier for the body to assimilate lycopene, the tomato's potent phytochemical, once it has been cooked, but tomatoes are delicious cooked or fresh.
Lycopene for fighting cancer, especially prostate cancer.
Carotenoids, especially beta-carotene, a powerful antioxidant.
Storage tip-Don't store fresh tomatoes in the fridge or with other fruits. Ripening tomatoes emit a gas that causes other fruits inproximity to rot. Place tomatoes in a bowl on the counter where they will ripen. This helps their flavor improve.

2. Skinless Turkey Breast
It is nutrient dense yet low in calories. It is supercharged, loaded with lean protein, vitamins, and minerals and that makes it suitable to include your healthy eating lifestyle. Substitute turkey for red meat often. Use lean ground turkey breast in place of ground beef.
Lean protein
Minerals
Turkey and chicken breast meat contain the phytochemical carnosine. This compound preserves muscle and brain tissue. Carnosine is often given to performance athletes to improve endurance and muscle formation.

3. Wild Salmon
Wild salmon contains fewer growth hormones and toxins than its farm-raised cousin. Wild salmon is a nutriet-dense source of quality, easily digested protein, vitamins, and minerals, and is low in saturated fat. The fats found in this fish are highly specialized EFA's, or essential fatty acids, necessary for keeping body tissue healthy and free from inflammation. Try to include more servings of fish in your healthy eating menu.
Protein
Essential fatty acids
The flesh of wild salmon contains a powerful antioxidant DMAE, or dimethylaminoethanol, which stimulates nerve function and tones muscle. DMAE also helps improve memory function.

4. Broccoli
It is equally well stocked with disease fighting nutrients. It boost your immune system by fortifying it with a cancer-fighting phytochemical called sulforaphane. One serving contains more vitamin C than a glass of orange juice.
Folate
Vitamin C

5. Berries
They are tiny packages of power, carrying enormous quantities of disease-fighting antioxidants and a whopping load of fiber. Berries, especially blueberries, should always be on your list. They are loaded with iron, viatmins A and C, fiber, carotenoids and anthocyanins. Eating one cup of berries a day virtually guarantees good health.
Calcium
Viatmin C
Heard of Goji Berries? These are the latest in power-packed berries, straight from the Himalayan Mountains. Containing more antioxidants than any other berry, these are becoming more and more popular with savvy nutritionists and physique enthusiasts. Ounce for ounce they contain more vitamin C than any other vitamin C-containing food.

6. Beans and Legumes
They are loaded with fiber, vegetable protein and vitamins. Protein from beans is incomplete because it does not contain the amino acid lysine, but adding beans to the diet is a good protein alternative. Beans are a good source of protein, calcium, iron and fiber, which make them perfect for including with meals. They are a non-fat, inexpensive and delicious meal today.
Fiber
Protein
Hard on the stomach? Soak beans overnight to eliminate some of the gas problem.
Instead of fatty dips made with sour cream ormayonnaise, try hummus or bean spreads. Beans make a great dip or spread alternative.

7. Spinach
The deep green color of spinach is a clue that it is loaded with good-for-you nutrients. It contains an abundance of vitamins A, B6, C, E and K along with the minerlas iron, calcium, magnesium, manganese and zinc, and the phytochemicals lutein, zeaxanthin, betacarotene, omega-3 fatty acids, gluththione, alpha lipoic acid, coenzyme Q10, thiamine, riboflavin, folate, vitamin K. The reason for the intense green color of spinach is chlorophyll, which is a potent anti-cancer agent. You can add it to everything from salads, wraps and soups to omelets and other egg dishes.
Calcium
Vitamin C
Women should eat plenty of spinach since it is low in calories and high in fiber and vitamins, but most importantly it contains plenty of calcium, important for bone health.

8. Walnuts
They have the highest overall antioxidant activity of all nuts. It contains melatonin, ellagic acid, gamma tocopherol, carotenoids and polyphenols. It is one of the few nuts that contain plenty of omega 3 fatty acids, important for combating inflammation and obesity. Rather than put weight on, which most peole think any nuts will do, walnuts help to fill yo up and satisfy you as a result of their high fiber, fat and protein content.
Omega-3 fatty acids
Vitamin E
Always store nuts in a cool, dry place in an airtight container. They will go rancid quickly if improperly stored.

9. Bison-The other red meat
This red protein source is also known as buffalo. It is tender like beef but sweeter and richer in flavor. It is not at all gamey, since it is not raised like conventional beef cattle with hormone and antibiotic laced feed. Bison is an excellent protein source. It can be eaten in place of red meat without the worry of added fat or cholesterol. Nutritionists are beginning to recommend bison over beef for its superior nutrition profile. Most other red meats are too fatty.
The American Heart Association recommends eating bison meat because of its nutritional profile and low-fat, low-cholesterol status. Bison meat is one of the few meats high in CLA, which has been found useful in promoting weight loss.
Bison has half the calories of pork or chicken!
Protein
Calcium

10. Pumpkin
It is a dense with nutrients and fiber. The bright orange flesh of pumpkins indicates that they are loaded with the powerful antioxidant beta-carotene. One cup of boiled pumpkin provides 310 percent of the recommended dialy allowance of vitamin A. Pumpkin seeds are also a nutritional superstar. They are full of zinc and essential fatty acids.
Pumpkin seeds contain loads of zinc, which help stimulate the libido!!
Carotenoids, especially beta carotene
Fiber

11. Soy
The soybean is actually a legume, but it stands in a class of its own because it contains so many nutriets. Soy foods seem to have a positive effect on several conditions, including heart disease and menopause. Soybean-based products contain all of the essential amino acids. This is rare for a plant. soybeans are an excellent source of B vitamins, potassium, zinc and other minerals, as well as soluble fiber and omega-3 fatty acids. It should appear on your menu several times a week!
Protein
Phytoestrogens
Omega-3 fatty acids

12. Oatmeal
It is one of the best ways to start your day!! Slow-burning complex carbohydrates in oatmeal prolong the feeling of fullness and prevent blood sugar from rising wildly. The soluble fiber in oatmeal fills you while lowering blood cholesterol. Oatmeal also contains plant protein, essential for building muscle. Oatmeal is one of the few foods rich in silicon, a mineral responsible for building beautiful skin, hair, bones and teeth. Oats also contain phosphorus, essential for brain and nerve growth during youth. This is dependable healthy food at its best. They have been scientifically proven to lower blood cholesterol if eaten regularly.
Soluble fiber
Protein
Comple carbohydrates
Silicon