19. Alaskan King Crab
High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc - a whopping 7 milligrams per 3.5-ounce serving. Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function.
20. Pomegranates
The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study at UCLA found that pomegranate juice slows the growth of prostate cancer cells by a factor of six.
21. Pak Choy
This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. Pok Choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration.
22. Oysters
Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. The creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer.
23. Broccoli
One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in addition to its high concentration of vitamins - including A, C, and K, and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties.
24. Kiwis
Like bananas, this fuzzy fruit is high in bone-protecting potassium. They’re also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease. Try to eat at least one or two a week after exercising. Freeze them for a refreshing energy kick, but don’t peel the skin: It’s edible and packed with nutrients.
25. Olive Oil
The extra-virgin variety is rich in beneficial monounsaturated fats. Its fatty acids and polyphenols reduce inflammation in cells and joints. It’s as effective as Advil at reducing inflammation. Have 2 tablespoons a day.
26. Leeks
Leeks can support sexual functioning and reduce the risk of prostate cancer. Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible. These scallion like cousins of garlic and onions are also packed with bone-bolstering thiamine, riboflavin, calcium, and potassium, and they’re also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood.
27. Artichokes
Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols - antioxidants that can cut the risk of stroke - and vitamin C, which helps maintain the immune system. Eat them as often as you can. Ripe ones feel heavy for their size and squeak when squeezed.
28. Chili Peppers
Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins. Plus, they’re a great way to add flavor to food without increasing fat or calorie content. Chilis are also rich in beta-carotene, which turns into vitamin A in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). Hot peppers even have anti-prostate-cancer properties. All this from half a chili pepper (or 1 tablespoon of chili flakes) every day.
29. Ginger
Contrary to popular belief, ginger - a piquant addition to so many Asian dishes - isn’t a root, it’s a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy marinated fish or chicken as often as you can. The more you can handle, the better.
30. Cinnamon
Known for making desserts sweet and Indian food complex, cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). It may help stabilize blood sugar, reducing the risk of type 2 diabetes and reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal.
31. Eggs
Those who have eggs for breakfast lose 65 percent more weight than those who down a bagel breakfast with the same number of calories. Eat the yolk, too. Recent studies have proved that the fat in the yellow part is important to keep you satiated, and the benefits of its minerals and nutrients outweigh its cholesterol effect.
32. Figs
Packed with potassium, manganese, and antioxidants, this fruit also helps support proper pH levels in the body, making it more difficult for pathogens to invade, says Petersen. Plus, the fiber in figs can lower insulin and blood-sugar levels, reducing the risk of diabetes and metabolic syndrome. Select figs with dark skins (they contain more nutrients) and eat them alone or add them to trail mix.
33. Grass-Feed Beef
Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of
cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle.
Delicious when added to brown rice, reiki, shiitake, and maitake mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication. In short, they reduce the risk of cancer. Eat half a cup once or twice a week, cooking them in red wine, which contains resveratrol, magnifies their immunity-boosting power.
35. Pineapples
With its potent mix of vitamins, antioxidants, and enzymes - in particular, bromelain - pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration. (If only the “colada” part of the equation were as healthy.) Have half a cup, two or three times a week.
36. Fruit or Vegetable Juice
Raise a glass of the good stuff. People who drank three or more 4-ounce glasses of fruit or vegetable juice each week were 76 percent less likely to develop Alzheimer’s disease than those who drank less. The high levels of polyphenols - antioxidants found in fruits and vegetables - may protect brain cells from the damage that may be caused by the disease.
37. Bing Cherries
Eating about 35 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis, and gout. Studies also suggest that they reduce the risk of chronic diseases and metabolic syndrome.
38. Black Beans
People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by 38 percent. And while other beans are also good for your heart, none can boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. They’re also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.
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