Super foods

Here are foods that pack the greatest nutritional wallop for your american dollar!

Green Tea:
qualities - Contains beneficial polyphenols, antioxidant compunds that act as anti-inflammatory agents to promote heart and digestive health and reduce the risk of cancer, diabetes, hypertension and vision loss. Make sure you drink all green tea (not a blend), organic and without any artificial flavorings.
how much - several cups a day, but no more than two of them caffeinated

Broccoli and other cruciferous vegetables:
qualities - high in vitamins A, C, and K, along with antioxidants that prevent damage to the body's cells. Low calorie! Incredibly rich in phytochemicals broccoli is a powerful cancer-fighting vegetable.
how much - 1/2 to a cup 3 -4 four times a week (USDA recommends 2 1/2 cups of vegetables a day)

Tomatoes:
qualities - rich in lycopene,a powerful antioxidant that may reduce the risk of macular degeneration and breast and prostate cancer. Lycopene is easier to absorb from cooked tomatoes, such as sauce or paste, but fresh tomatoes are also beneficial. (Don't be stingy with the paste on the pizza!)
how much - one serving a day (one medium tomato or a cup of cherry tomatoes or a half cup of tomato sauce)

Leafy greens:
(includes spinach, collard greens, swiss chard, mustard greens)
qualities - concentrated source of carotenoids, such as beta-carotene and lutein, which provide powerful antioxidant protection. These greens are high in calcium, minerals, and fiber and are a good addition to any diet. They provide more nutrients than lettuce.
how much - 1/2 cup 3 -4/week

Berries:
qualities - Blueberries, cranberries, blackberries or strawberries are all a rich of antioxidants, so they fight cell-damaging free radicals, which may help prevent cancer and slow aging.
how much - 1/2 -1 cup of fresh or frozen berries every day

Soy Foods:
(tofu, soy nuts, soymilk, edamame, etc.)
qualities - a good source of vegetables protein, soy also contains isoflavones, estrogenlike substances that protect and help maintain healthy bones. Contains omega-3 fatty acids, which promote heart health.
how much - 1/2 - 1 cup serving per day

Nuts:
(especially almonds and walnuts)
qualities - May lower LDL bad cholesterol. High in protein and healthy unsaturated fat, which contain naturally occurring cholesterol-lowering compounds called plant sterols. High in omega-3 fatty acids. Contain ellagic acid, a cancer-fighting antioxidant. (FDA had approved health claims stating that the consumption of most nuts can reduce the risk of cardiovacular disease.
how much - At about 200 calories per ounce, don't go nuts over nuts. A small handful or 1 1/2 ounces a day is enough. Substitute this for that candy bar you crave at 3 in the afternoon.

Wild Salmon:
qualities - Rich in essential omega-3 fatty acids. which help keep triglyceride levels normal and may reduce the chance of heart disease. Had anti-inflammatory properties that can help with rheumatoid arthritis pain. A good protein source. Wild is better than farm-raised salmon because there are fewer contaminants. Eat it canned, frozen, or fresh.
how much - Eat 3-ounces two to four times a week

Food Factor: TRANS FAT
Just 4 grams of trans fat a day, approximately what's in a medium order of french fries, makes your heart attack risk three times higher than if you ate only 2.6 grams, a Harvard study says. The American daily average is a heart-stopping 5.8 grams.