17 Superfoods That Fight Disease

Fruits and vegetables are great for your health—and even better for your waistline. But some fresh foods are more powerful than others.

Superfoods have more than their fair share of vitamins, minerals, and disease-fighting nutrients. Pack your meals with a nutritional punch by adding these wholesome choices to your diet.

One cup of alfalfa sprouts has less than 10 calories, is virtually fat-free, and contains phytochemicals called saponins, which may protect against cancer and help lower cholesterol.

Enjoy their fresh, earthy crunch in salads or sandwiches, or atop a lean turkey or veggie burger.

Apples are the richest fruit source of pectin, a soluble fiber that has been shown to lower blood pressure, reduce cholesterol, decrease the risk of colon and breast cancers, and maybe even lessen the severity of diabetes.

Try throwing a few slices on your favorite sandwich or toss with field greens, toasted pecans, and a light vinaigrette for a delicious salad. With so many varieties available, you'll never get bored finding new ways to incorporate them into your daily diet.

Just one half of a medium-size avocado contains more than 4 grams of fiber and 15% of your recommended daily folate intake. Cholesterol-free and rich in monounsaturated fats and potassium, avocados are also a powerhouse for heart health.

Use avocados as the base for a creamy homemade sandwich spread, or add a few chunks to your favorite salsa for a simple and delicious way to dress up grilled chicken or fish.

Beets are loaded with antioxidants and have been found to protect against cancer, heart disease, and inflammation. Naturally sweet and full of fiber and vitamin C, beets make a delicious and nutrient-packed addition to any meal.

Try finely grated raw beets in your salads or roast them along with sweet potatoes and parsnips for a colorful and flavorful side-dish—just keep in mind that certain cooking methods (like boiling) may decrease their nutritional value. And don't forget about the leafy green tops, which are rich in iron and folate, and can be prepared much like their cousins, Swiss chard and spinach.

Cranberries are renowned for protecting against urinary tract infections, but did you also know they may improve blood cholesterol and aid in recovery from strokes? Cranberry juice has also been shown to make cancer drugs more potent.

Although available frozen year-round, enjoy these tart and tangy berries fresh during their peak season from October through December.

Not only does flaxseed lower blood cholesterol and reduce the risk of heart attack, but it is also a rich source of lignan, a powerful antioxidant that may be a powerful ally against disease and certain cancers, especially breast cancer. Just 2 tablespoons of ground seeds (which are digested more efficiently than whole seeds) contain about 20% of the recommended daily fiber* intake and more than 100% of the recommended intake for inflammation-fighting omega-3 fatty acids.

Add ground flaxseed to baked goods for a nutty flavor or sprinkle it on top of your favorite cereal. It's also delicious when blended with yogurt and fresh fruit for a tasty smoothie.

*One word of caution: Incorporate flaxseed into your diet gradually as it can have a laxative effect.

Just one medium orange (think tennis ball) supplies all your daily vitamin C, which is a dynamite immunity booster and cancer fighter. And consuming vitamin C is best done in its natural form: Italian researchers also found that test subjects had greater antioxidant protection after drinking orange juice versus vitamin C–fortified water. Plus, this sweet and tangy fruit is a good source of fiber, potassium, calcium, folate, and other B vitamins.

The tangy taste of oranges makes a great combination with other strong flavors, such as ginger and honey. Put them on salads, or use them in marinades and sauces for meats.

Trying to get more vitamin C in your diet? One cup of papaya cubes supplies more than 100% of your daily requirement, as well as a hefty dose of potassium and folate. It is also a good source of vitamins A and E, two powerful antioxidants that protect against heart disease and colon cancer.

Savor the rich, buttery flesh of this tropical fruit in smoothies and salads, or simply scoop it out of the shell with a spoon.

This hearty, fiber-rich squash is packed with beta-carotene (converted to vitamin A in the body), which reduces the risk of developing lung cancer. The antioxidant activity of this vitamin combined with potassium, which may help prevent high blood pressure, makes it a nutritional superstar.

If you prepare a whole squash, toast the seeds for a delicious snack containing heart-healthy fats. The sweet taste and moist texture makes it ideal for desserts.

Packed with a variety of nutrients, including iron and copper, it's no wonder the Incas deemed this ancient seed "the mother of all grains." Quinoa contains all the essential amino acids, making it a complete protein (perfect for vegans and vegetarians). It is also a great source of magnesium, which relaxes blood vessels and has been found to reduce the frequency of migraines. Researchers have found that consuming dietary fiber, specifically from whole-grain products such as quinoa, reduces the risk of high blood pressure and heart attack.

Keep your ticker in top shape by substituting quinoa for rice or pasta in your next meal. It makes a great base for seafood dishes and mixes well with beans.

Tart, sweet, and incredibly juicy, just one half cup of these berries provides a whopping 4 grams of fiber and more than 25% of the daily recommended intake for both vitamin C and manganese. Raspberries also contain a powerful arsenal of antioxidants, including members of the anthocyanin family, which give raspberries their ruby-red hue and antimicrobial properties.

Try a few berries with your morning cereal or use them to add flavor to a green salad.

Powerful antioxidants in spinach have been found to combat a variety of cancers, including ovarian, breast, and colon cancers. And it's good for the noggin: Research indicates that spinach reduces the decline in brain function associated with aging and protects the heart from cardiovascular disease. Although it contains relatively high amounts of iron and calcium, oxalate compounds bind to these minerals and diminish their absorption.

Spinach has a mild flavor, so spice it up with garlic, olive oil, and onions.

Need a beta-carotene fix? Just one medium sweet potato packs over four times the recommended daily amount. These tasty tubers are also rich in potassium, inflammation-fighting vitamin C, and vitamin B6, which may prevent clogged arteries.

Boiling sweet potatoes may cause some of the water-soluble vitamins to leach out, so try them baked, roasted, or cubed, and added to soups or stews. If you need a boost of fiber, make sure to leave the skins on.

A 4-ounce portion of turkey breast meat contains almost 50 percent of your daily selenium, a trace mineral that plays essential roles in immune function and antioxidant defense. Despite the claim that turkey meat causes drowsiness during the holidays, it actually contains high amounts of niacin and vitamin B6, which are important for efficient energy production and blood-sugar regulation.

If you roast a whole bird, make sure to remove any skin, which is full of saturated fat; try substituting ground all-white-meat turkey breast for ground beef in your favorite hamburger recipe.

One-quarter cup of walnuts supplies 90 percent of the daily recommended amount of omega-3 fatty acids, which aid in everything from maintaining cognitive function, to improving cholesterol and blood pressure.

Toss a few toasted walnut halves on your oatmeal (another heart-healthy superfood) or try them on your favorite salad for a tasty crunch.

Just one cup of watercress supplies nearly 100% of a woman's recommended daily amount of vitamin K, which has been shown to prevent hardening of the arteries and is essential for strong bones. It is also a good source of vitamin A, a potent antioxidant.

Try these peppery leaves in place of lettuce in salads or sandwiches, or toss them in a quick stir-fry or soup.