One fruit contains a whopping 11 to 17 grams of fiber. A 2005 study in the Journal of Nutritional Biochemistry reported that avocados contain enough lutein to stop cancer growth in a lab experiment. Lutein also contributes to eye health.
This is totally edible from skin to seeds, if it’s ripe, and so is sometimes called the apple of the tropics. This aromatic fruit is a great source of potassium, which helps keep blood pressure in check. Guava has won praise from the USDA for being rich in antioxidants.
It comes from a bird but tastes more like red meat, and it’s much lower in saturated fat and cholesterol than either chicken or steak. It’s also an excellent source of zinc, selenium, and iron.
Especially high in cancer-fighting vitamin C, these tart berries are also a good source of vitamin A, calcium, and iron. The purple variety contains almost 50 percent more antioxidants than blueberries.
A close but milder tasting relative of salmon, this fish is packed with omega-3 fatty acids (shown in Columbia University research to help prevent colorectal cancer). Arctic char is also exceptionally high in protein.
A single ounce contains more than the U.S. recommended daily amount of omega-3s. Most nuts are also great sources of cardio-protective monounsaturated fats and hypertension-fighting L-arginine. A study published in the British Medical Journal linked eating them regularly to a 35 percent reduced risk of coronary heart disease.
High in fiber (one-third your U.S. RDA in a single half-cup serving), lentils are great for regulating blood sugar and preventing diabetes, and make a great meat substitute. French lentils (they’re green) are more delicate and peppery than the usual supermarket lentil offering.
According to one report, a single serving of figs contains more polyphenols (recently linked to longevity) than tea or red wine. They’re also loaded with iron, which helps stave off anemia and fatigue.
Thanks to the fact that it’s strained, creamy Greek yogurt packs significantly more protein than regular yogurt, along with high levels of calcium. A study in the International Journal of Obesity found that dieters eating three servings of fat-free yogurt a day lost 22 percent more weight and 61 percent more body fat than other dieters.
While they taste like artichokes, these tubers are actually more closely related to potatoes, but contain less blood sugar-boosting starch. Sunchokes are loaded with vitamins A and B, potassium, iron, calcium, and magnesium.
Slightly darker than the ubiquitous white button mushrooms, this variety is known for its rich flavor. A 2006 German study found that cremini mushrooms have several antimicrobial properties that could protect your body from disease and infection.
A 2007 study in the journal Diabetes Care reported that this savory plant can help reduce blood sugar levels. It’s also a rich source of fiber, vitamins A and C, and potassium.
Originally published in MORE magazine, April 2009.
