Superfood And Its Benefits

42. Mustard greens: These “greens” (actually a cruciferous veggie) are a top source of vitamin K. For a tasty pesto, chop them in a food processor with garlic, walnuts, Parmesan and olive oil.

43. Grapes: They’re a leading source of resveratrol, the plant chemical responsible for the heart-healthy benefits of red wine.

44. Soy milk: A good source of vegetable protein, calcium-enriched soy milk has as much calcium and vitamin D as cow’s milk.

45. Brazil nuts: They have more selenium than any other food. One nut delivers your entire day’s worth!

46. Canola oil: A Tbsp of this heart-healthy oil has all the alpha-linolenic acid you need in a day, plus two different forms of vitamin E.

47. Blueberries: They improve memory by protecting your brain from inflammation and boosting communication between brain cells.

48. Oranges: One orange supplies more than 100% of the vitamin C you need in a day. It’s also a good source of calcium and folate.

49. Watercress: With just 4 calories per cup, this cruciferous veggie delivers a hefty dose of vitamin K, zeaxanthin, lutein, beta-carotene and cancer-fighting phytochemicals.

50. Turkey breast: It has 20 grams of satisfying protein but just 90 calories per 3-oz serving.

51. Barley: A top source of beta-glucan, a fiber that lowers cholesterol and helps control blood sugar.

52. Shiitake mushrooms: One serving (about ¼ lb) provides as much vitamin D as you’d get from a glass of milk.