Everyone knows that some foods are better for you than others. Here are 10 of the very best! It's not always easy to eat "right," so boost your nutrition and antioxidant protection by including these "super foods" in your diet regularly.

Tomatoes
Did you know that cooking tomatoes makes them better? Raw tomatoes are a rich source of vitamins A and C, but cooking enhances tomatoes' lycopene, one of the most powerful antioxidants. Spaghetti sauce provides over six times more lycopene than the equivalent amount of fresh tomatoes. Since lycopene is fat soluble, absorption is enhanced when eaten with fat. That's why traditional Mediterranean people are so healthy; they cook their tomatoes with a little olive oil, and serve it with some cheese.

Mangos
Mangos' deep orange color provides a clue to their nutritional richness. All varieties are super … sweet and delicious peeled and eaten as a snack, or whipped up in a smoothie or diced in cereals or desserts. Like all fruit, mangos are low in calories and fat, and a good source of fiber. This fruit is an excellent source of vitamin A (6,425 IU) and vitamin C (45.7mg), and also contains vitamin E and vitamin B6.

Avocados
Avocados are high in fat, but it's the right fat! Naturally cholesterol-free, avocado contains heart-healthy mono-unsaturated fats and more fiber, thiamin, riboflavin, niacin and folate than any other commonly eaten fruit. Avocados act as a "nutrient booster" and help the body absorb plant compounds like alpha and beta-carotene, lycopene and lutein from other fruits and vegetables. They're also a good source of potassium and rich in vitamin A. Besides their "super food" status, avocados are creamy and delicious, and meals that include avocado increase the feeling of fullness that helps dieters eat less.

Peanuts
Peanuts are not only fun to eat, but studies show that people consuming diets high in monounsaturated fat from food sources such as olive oil, peanuts and nuts have lower incidences of heart disease. Peanuts and peanut butter also add valuable vitamin E, folate (folic acid), fiber, plant protein and many minerals. Instead of shelled peanuts coated with oil and salt, eat peanuts in the shell—portion size with nuts is very important, and doing a little "work" by shelling the peanuts helps you control your intake.

Spinach
Spinach gets a bad rap from the media … and until you've tried it fresh, you've never really tasted it. Today's pre-washed and packaged spinach is so convenient that you'll not hesitate to add it to your menu, especially when you realize that its nutritional value is tops. Two cups of raw spinach, chopped, has only 13 calories! Spinach provides disease-fighting carotenoids, including beta-carotene and lutein, and also contains quercetin, a phytochemical with antioxidant properties. Spinach is rich in folic acid, vitamin K, magnesium and manganese—and it contains more protein than most vegetables. Like tomatoes, spinach's nutritional benefits are even greater when cooked: steam the tender leaves, covered, in less than three minutes in the microwave. Drizzle with some olive oil and minced garlic.

Garlic
Speaking of garlic, include it daily … chopped or pressed and lightly cooked or roasted. A member of the Allium species, garlic contains iron, vitamins A and C and allicin, a sulfur-bearing compound that gives garlic a pungent aroma. Studies link garlic to a number of potential health benefits including lowering risk for blood clots and strokes due to anti-coagulant properties. Populations who eat generous amounts of cooked garlic also have lower blood cholesterol, and scientists are looking into the relationship between lower risk for colon, stomach and prostate cancer, and garlic's effect on memory and the immune system.

Yogurt
Milk is good, but yogurt is better. New research points to benefits of dairy for weight loss, associated with calcium and vitamin D and fat burning. Ounce for ounce, yogurt provides the most nutrition and is versatile. Use in place of milk in your cereal; instead of mayo, mix yogurt with mustard for your sandwich dressing; add to soups to make them "creamier." Freeze a cup of fresh yogurt for dessert … better than the sweetened varieties. Choose low-fat or nonfat yogurt to limit saturated fat and cholesterol.

Oats
What could be easier than a bowl of oatmeal in the morning? Adopt this healthy super food as a daily dietary habit and lower your cholesterol and reduce your risk for heart disease. And while you're at it, maintain stable blood glucose, lose weight and lower your risk for diabetes. All these health benefits are linked to regular consumption of oatmeal, which is rich in soluble fiber and unrefined carbohydrate. Oats contribute protein, are low in fat, and are a good source of vitamin B1 (thiamin) content.

Salmon
Research is conclusive. Salmon is an excellent source of omega-3 fatty acids, associated with reducing heart disease and inhibiting the onset of inflammatory diseases. Studies show that the Japanese, who consume the most salmon per capita, have the lowest risk of heart disease in the world. An average portion of salmon provides over half the daily allowance of protein. In addition to vitamin A and carotenoids, salmon contains B vitamins, particularly niacin and vitamin D, which helps a body to absorb calcium. Wild salmon is preferred over farmed salmon … enjoy fresh or canned, in salads or broiled with spinach, garlic and tomatoes.

Olive oil
Olive oil is linked to protection against prostate, breast and colon cancer. Replacing the saturated fat and trans fat from butter and margarine with olive oil can go a long way to improving your nutritional profile, since those fats are directly related to increased risk for clogged arteries and heart disease. The U.S. government now allows food containing olive oil to carry labels saying it may reduce the risk of coronary heart disease, citing limited evidence from a dozen scientific studies about the benefits of monounsaturated fats. Use oil judiciously, especially when you're watching your weight.

Susan Burke is a registered dietitian, licensed nutritionist and certified diabetes educator. She is chief nutritionist for ediets.com.

This article from "Diabetes Positive!" magazine is provided as a service by LifeScan, Inc. All materials are produced independently by "Diabetes Positive!", which is solely responsible for its content. Remember that the information provided by this site is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your own physician about any healthcare questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues. Article reprinted with permission from: "Diabetes Positive!" © Copyright November 2005

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