14 SUPER FOODS

Here are the 14 "superfoods" and the superpowers they bestow. That's the word from Steven G. Pratt, author of "SuperFoods Rx: Fourteen Foods That Will Change Your Life." His premise is that these vitamin-packed goodies have superpowers when it comes to keeping us healthy, improving our well-being, and helping us to live longer provided we do our part by eating them regularly.

Beans
They lower cholesterol, fight heart disease, stabilize blood sugar, reduce obesity, lessen cancer risk, and relieve hypertension. Eat four 1/2-cup servings a week. Don't like beans? Substitute green beans, sugar snap peas, green peas, or chick peas instead.

Blueberries
They lower the risk of heart disease and cancer and help maintain youthful, healthy skin. Eat 1 to 2 cups a day. When they aren't in season, eat cranberries, raspberries, strawberries, cherries, currants, and purple grapes.

Broccoli
It boosts your immune system, reduces the incidence of cataracts, builds bones, and fights birth defects and heart disease. Eat 1/2 to 1 cup a day. Can't stand broccoli? Eat brussels sprouts, red and green cabbage, cauliflower, bok choy, and kale.

Oats
Oats lower cholesterol, reduce the risk of heart disease and diabetes, and are high in fiber and protein. Eat five to seven servings a week. Don't want it that often? Try wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa.

Oranges
They support heart health while preventing cancer, stroke, diabetes, and other chronic ailments. Eat one a day. Want more variety? Try lemons, grapefruit, kumquats, tangerines, or limes.

Pumpkin
It's not just for pie. Pumpkin lowers the risk of various cancers, while it promotes youthful, healthy skin. Eat 1/2 cup a day. Want an alternative? Try carrots, carrots, butternut squash, sweet potatoes, and orange bell peppers.

Soy (Fermented Only)
Miso or any fermented soy is OK, but soy in general is not due to the glue like substances that clogs the duodenum villi.

Spinach
Popeye was on to something! Spinach lowers the risk of cardiovascular diseases, a variety of cancers, age-related macular degeneration, and cataracts. Eat 1 cup of steamed spinach or 2 cups of raw spinach a day. Don't like it? Then eat kale, collards, Swiss chard, bok choy, romaine lettuce, mustard, or turnip greens.

Tea (White, Green, Oolong or Black
Besides soothing the soul, tea boosts the immune system, helps prevent cancer and osteoporosis, lowers stroke risk, and promotes cardiovascular health. White, green, oolong, and black tea originate from the same leaves White tea is the least processed, highest in antioxidants and low in caffiene. Drink at least 3 cups a day.

Tomatoes
High in Lycopene especially when cooked. They lower prostate cancer risk, increase your skin's sun-protection factor, and play a role in preventing cataracts and age-related macular degeneration. Eat one tomato a day. Don't like them? Try watermelon, persimmons, or pink grapefruit instead.

Turkey (skinless breast)
It's not just for Thanksgiving. Turkey is not only the perfect healthy low-fat protein, but also builds a strong immune system. Eat three or four 3-ounce servings a week. Want something else? Skinless chicken breast is a great alternative.

Walnuts
How nutty is this? Walnuts reduce the risk of heart disease, diabetes, and cancer. Eat 1 ounce five times a week. Other options include almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, and cashews.

Wild salmon
It lowers risk of heart disease and cancer. Eat it two to four times a week. Don't like salmon? Go for Alaskan halibut, sardines, herring, or trout.

Goat Yogurt
In addition to being a great source of protein and calcium, goat yogurt has 13% more calcium than cow's milk and is more digestible. Eat 1 cup a day.