Fit Tip: Shop for Superfoods

Broccoli  One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients.

Dark Chocolate  Just 1/4 ounce can reduce blood pressure in otherwise healthy individuals.  Cocoa powder is rich in flavonoids, antioxidants shown to reduce “bad” LDL cholesterol and increase “Beansgood” HDL levels.  Stick with the DARK chocolate for the health benefits, a dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.

Potatoes  One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli!  One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Salmon  A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.   A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.  Quick Tip: Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

Walnuts contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.  Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don’t skip the SPF!).  Try eating a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

Avocados  Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.  One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.  Add avocados to your salad and you can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.

Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.  It is also a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Spinach contains two immune-boosting antioxidants important for eye health, and recent research has found that spinach is one of the most effective cancer-fighting fruits and veggies.  Spinach is a healthy — and flavorless — addition to any smoothie. You won’t taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.

Beans  Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent and may reduce your risk of breast cancer.  Quick Tip: the darker the bean, the more antioxidants it contains.