1. Apples: They contain quercetin, an antioxidant which helps improve your body's disease-fighting power.
2. Yogurt and nonfat milk: They are rich in calcium, good for your bones, prevents osteoporosis.
3. Parmesan cheese: Rich in calcium,which is good for your bones.
4. Lentils: Rich in iron and low in calories. Especially useful for menstruating women.
5. Broccoli: Rich in vitamins A and C. C helps make collagen, which makes your skin more elastic.
6. Potatoes: Rich in resistant starch, which fights fat.
7. Spinach: Rich in vitamin K, calcium and magnesium, all of which delay the eventual breakdown of bones from aging. Also contains folate (vitamin B variant), which prevents birth defects.
8. Dark (and unprocessed) chocolate: Fights production of stress hormone cortisol, helping improve your mood.
9. Mushrooms: Rich in antioxidants that help fight cancer causing elements inside our body, also reducing the effects of aromatase, a protein that helps make estrogen, which may cause some breast cancers.
10. Sardines: Rich in good omega3 fatty acids, which fight against inflammation causing blocked arteries. Also help prevent blood clots from forming inside the blood vessels.
11. Avocados: Rich in monosaturated fat, which helps reduce weight.
12. Bell peppers: Rich in lutein, zeaxanthin, and vitamin C, which helps fight age-related macular degeneration (AMD) and cataracts.
are leading causes of vision loss, but foods rich in , like bell peppers, can keep eyes sharp. A cup of sliced red, yellow and orange peppers contains nearly twice your daily vitamin C, plus 116 micrograms (mcg) of lutein, and 562 mcg of zeaxanthin.
13. Whole grain cereals (pasta, oat bran etc): Rich in fiber, B vitamins, and are more fillling. They make the body more efficient in converting food into energy quickly.
14. Tomatoes: Rich in lycopene, which help prevent breast and cervical cancers.
15. Flaxseed: Contains omega 3 fats, fiber, and lignans (fight diseases) . Helps lower "bad" or LDL cholesterol and triglycerides. Can also cut down on hot flashes.
16. Kale: Rich in vitamins like vitamin C and oxidants such as lutein and zeazanthin (both great for eye health).
17. Salmon: Rich in omega 3 fattu acids. May also help deal with post-partum depression.
18. Cranberry Juice: Rich in vitamin C and antioxidants called proanthocyanins, which fight against UTI (urinary tract infections).
19. Greek Yogurt: Rich in protein (makes you feel full), low on sugar and high on probiotics (good for the stomach).
20. Walnuts: Contain omega 3 fats and antioxidants called phytosterols, which may help fight against breast cancer causing free radicals.