10 Power Foods
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10 Power Foods 
Don’t be fooled by their mild-mannered appearance. These 10 tasty choices are secret sources of health and energy.
If Mom had her own food pyramid, chances are her homemade chicken soup would be at the very top. When we were kids, a steaming bowl of the stuff was the cure for just about anything, from a cold to a splinter. And, whether because we all simply believed that it possessed healing power or because somewhere deep down in the chemistry of Mom's soup lurked an actual curative agent, somehow it seemed to work. Today, we know a good deal more than Mom did about the mysterious world of vitamins, minerals, antioxidants, and all the other microscopic ingredients that make some foods better for you than others. Plus, scientists and nutritionists are continually revealing even more secret sources of health and energy. What have they discovered recently? Only that hidden beneath the otherwise ordinary surfaces of some everyday foods operate agents of robust health that render them even more potent than, well, Mom's chicken soup. Included among them are the following 10 supercharged foods that pay bigger benefits than you may have ever suspected. So, wipe that knowing smile off your face and prepare to be surprised. Peanut Butter Combats diabetes,
heart disease Another good thing about peanuts (and all kinds of nuts, for that matter): They're good sources of fiber, says Christine Rosenbloom, Ph.D., a nutritionist at Georgia State University. The soluble fiber in peanuts helps control blood glucose and prevents dietary fat and cholesterol from entering the bloodstream, while insoluble fiber helps speed food through your digestive track, keeping you regular. Nuts are also loaded with the amino acid arginine, which may help relax blood vessels for better blood pressure control. May we suggest "Aim for a daily tablespoon of peanut butter or one ounce of nuts—enough to fill a shot glass or a regular handful," advises Rosenbloom. Avocado Neutralizes heart
risks May we suggest Use it in place of spreads like butter or mayonnaise. Tip: The green, smooth-skinned Florida avocados have less fat and fewer calories than the smaller, rough-skinned California kind. Chili Peppers Burn calories At only four calories per tablespoon, chili peppers also provide one-third of the daily recommendation for vitamin C, 10 percent of vitamin A, and several other antioxidants. (Think of antioxidants as the Delta Force of nutritional soldiers, flushing out destructive oxygen molecules responsible for some of the ravages of aging.) May we suggest Keep some red pepper powder handy, and get in the habit of adding a pinch to soups, omelets, and sauces. Watermelon Aids prostate health May we suggest Serve it as a side dish with fish or chicken and rice, or try it for breakfast served with whole-grain muffins. Whole-Grain Cereal Protects the heart The soluble fiber in whole-grain cereals forms a gel-like material in intestines that prevents cholesterol and saturated fats from entering the bloodstream and also plays a beneficial role in metabolizing blood sugars. Meanwhile, the insoluble fiber in whole grains keeps you regular, so excreted carcinogens pass more quickly through your intestines—which may prevent colorectal cancer. And because these cereals are typically fortified, they also contain hefty amounts of vitamins C and B6 and iron, as well as folic acid and various phytochemicals that protect against heart disease and possibly some other cancers. May we suggest Read labels to ensure that whole grains are listed as the first ingredients and that the cereal contains at least two grams of fiber per serving. And watch the sugar content. (Less than three grams is recommended.) Bran cereals can contain the most fiber of all whole-grain choices, up to eight grams per serving. Blueberries Boost immunity May we suggest Don't just think of blueberries for cereal or pie. Blueberries are a sweet surprise in salads, as a solo snack, or served as a side dish with poultry and meat. Salmon Benefits the
prostate and heart Most of the health-boosting credit in salmon goes to its treasure chest of omega-3 fatty acids, which also regulate depression and other mood disorders and are believed to reduce arthritis pain. "The acids in salmon and other fish help fight inflammation, so they are good for aches and pains," says Kiefer. Other studies show frequent fish consumption may protect against Alzheimer's. May we suggest Canned pink salmon has the highest amounts of omega-3s—but also the most salt. Sockeye salmon has the most vitamin B12, important for nerves and blood cells. Eggs Fight eye disease,
lower (!) cholesterol But what about that cholesterol matter? Granted, a yolk has 213 milligrams of cholesterol—two-thirds of the recommended daily value—but newer research finds that it also contains phosphatidylcholine, which in lab animals decreased the absorption of dietary cholesterol contained in eggs into the bloodstream. In fact, a landmark study on 38,000 men in The Journal of the American Medical Association, part of the ongoing Health Professionals Follow-Up Study, concluded that eating one egg each day is "unlikely" to play any role in heart disease. May we suggest Oh, the possibilities. But since spinach is another rich source of vision-protecting lutein, how about eggs Florentine? Turmeric Fights cancer, eases
pain and swelling The healing power of turmeric comes from its active ingredient—curcumin. In a study published last September in the medical journal Blood, researchers found that adding curcumin to cancer cells suppressed most of them and stopped others from spreading. More recent research on laboratory animals has shown that eating curcumin may protect skin during cancer radiation treatments. May we suggest No, we're not going to ask you to gobble this spice by the spoonful or whip up a curry every evening. But you might get in the habit of keeping a container within easy reach and using it occasionally to replace some of the salt and pepper in your cooking.
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