Blueberries

Did you know that much of the power of blueberries lies in their color? That deep-blue hue is a by-product of flavonoids — natural compounds that protect the brain’s memory-carrying cells (neurons) from the damaging effects of oxidation and inflammation. Since blueberries are one of the best sources of flavonoids you can find, it’s no surprise that this superfood has been shown to help preserve memory function. Blueberries, like other berries, also have a high water content, which makes them hydrating for your skin and other cells of the body.

Sardines

Sardines

You may be surprised to find out that ounce-for-ounce, sardines contain just as much heart-healthy omega-3 fat as salmon. Not to mention that they’re extremely low in contaminants, eco-friendly (so no need to worry about overfishing), packed with high-quality protein, and super affordable. If you buy canned sardines with the bones you’ll get a hefty dose of calcium, too.

Spinach

Spinach

Popeye was definitely on to something — eating spinach even before we knew about superfoods. Spinach is filled with antioxidants, including vitamin C and beta-carotene, as well as lutein and zeaxanthin — a duo that acts like sunscreen for your eyes and guards against macular degeneration. One cup of fresh spinach leaves also provides almost double the daily requirement for vitamin K, which plays an important role in cardiovascular and bone health. And of course you can’t forget that spinach is a great vegetarian source of iron, which keeps your hair and nails strong and healthy. Use fresh spinach leaves as a base for salad or sauté it and add to an omelet.

Nuts

Nuts

Nuts offer a nutritious package of protein, fiber, and heart-healthy unsaturated fat, making them one of nature’s perfect foods. Some, like pine nuts and cashews, also contain immune-strengthening zinc. All types are great—from almonds to pistachios to walnuts (the only one to offer a significant amount of plant-based omega-3s) to cashews to pecans and more. They’re loaded with nutrients and extremely versatile, I love to snack on them, add them to salads and incorporate them into a variety of recipes. I usually stick to a serving (an ounce). Nut butters are another convenient option.

Dark Chocolate

Dark Chocolate

Dark chocolate is rich in flavonoids, antioxidants that have been shown to lower blood pressure, improve blood flow, and boost overall heart health. Choose chocolate that is at least 60 percent cacao or cocoa to optimize the antioxidant power and health benefits. Dark chocolate may even boost your mood. While there’s no scientific explanation for why, the rich taste and sensuous mouth-feel of a decadent piece of dark chocolate may be to thank. Just be sure to keep your portions in check — I advise up to one ounce per day; that’s about the size of a credit card.

Bell Peppers

Bell Peppers

A little known fact: one bell pepper has twice as much vitamin C as an orange. Vitamin C is a powerful antioxidant that helps clear your body of free radicals and keeps your skin and blood vessels healthy and strong. The vitamin C in bell peppers may also help prevent arthritis or slow the progression of the disease. Bell peppers also deliver beta-carotene, an antioxidant that has been associated with decreased risk of eye diseases like cataracts (red bell peppers appear to have higher levels than other colors). And, thanks to their high water content, bell peppers of all hues are high volume and low in calories

Beans and lentils

Beans and lentils

Beans and lentils are a fabulous source of vegetarian protein and fiber, two nutrients that help you stay full and satisfied. The protein and fiber also temper the rise in blood sugar that occurs after a meal, which can help stabilize mood. Fiber also helps keep you regular (every ½ cup serving adds another 7 g of fiber to your daily total). Beans and lentils are also a good source of magnesium and potassium, nutrients that work together to lower blood pressure and keep your heart and blood vessels healthy. Added bonus: They’re inexpensive! So stock up on canned, no-salt-added varieties and add them to soups, salads, stews, and more!

Seeds

Seeds

Seeds are rich in a variety of nutrients, like protein, fiber, magnesium, potassium, vitamin E; some (like flaxseeds or chia seeds) even boast omega-3 fats. Hemp, pumpkin and and sunflower seeds are also a good source of immune-boosting zinc. Snack on toasted pumpkin seeds, toss sunflower seeds into a salad for a satisfying crunch, or sprinkle chia seeds into your oatmeal, muffin batter or smoothies.

Oats

Oats

You’ve probably heard that it’s good to eat oats if you have high cholesterol. That’s because whole grain oats are one of the best sources of soluble fiber, which, in addition to lowering cholesterol, helps keep blood sugar levels under control. Trade in your cream of wheat or sugary breakfast cereal for a bowl of wholesome oats topped with berries and chopped nuts for extra nutrition!

Pumpkin

Pumpkin

Pumpkin is good for a lot more than carving jack-o’-lanterns on Halloween—it’s loaded with nutrients that will help your heart, bones, eyes and skin. Beta-carotene and potassium are the two standouts here: Beta-carotene is an antioxidant that helps rejuvenate skin, protect your vision, and may even reduce risk of arthritis. Potassium is a mineral involved in lowering blood pressure and maintaining healthy bones. Use fresh or canned (no-sugar-added) pumpkin in stews, soups, pies, or pureed as a side dish—or add a scoop to some nonfat vanilla yogurt for a yummy snack.

Blueberries

Blueberries

Did you know that much of the power of blueberries lies in their color? That deep-blue hue is a byproduct of flavonoids—natural compounds that protect the brain’s memory-carrying cells (neurons) from the damaging effects of oxidation and inflammation. Since blueberries are one of the best sources of flavonoids you can find, it’s no surprise that this superfood has been shown to help preserve memory function. Blueberries, like other berries, also have a high water content, which makes them hydrating for your skin and other cells of the body.

Joy Bauer Superfoods!

Joy Bauer, celebrity chef and NBC’s TODAY show health expert, shows us how to look and feel amazing, and live longer and stronger while eating delicious foods. Using gold-standard studies and research from areas where people live the longest, healthiest lives, Joy identifies the most nutrient-rich foods and incorporates them into recipes to help boost energy, strengthen immunity and enhance overall health.