Eating a wide variety of foods promotes optimal health, but some foods are so good for you that they stand out dramatically among the rest. Packed with nutrients, these "power foods" have been shown to protect us from numerous diseases and to support overall immune health.

Incorporating more of these super foods into your life is not only nutritious, but a delicious step for your improved health.

Apples
This delicious fruit, from the crisp Granny Smith to the spicy sweet Fuji, is a delicious source of fiber for healthy digestion. Apples are also beneficial in keeping blood sugar levels and appetite stable, as they have a low glycemic index rating compared with other fruits.

Furthermore, fresh apples provide a phytochemical called quercetin, which helps fight free radicals that may lead to heart disease and cancer.

Red Bell Peppers
All bell peppers help to boost the immune system and protect our cells from free-radical damage, but red bell peppers are the richest in vitamin C, providing three times as much as oranges. Red bell peppers also provide 20 times more cancer-fighting beta carotene than all other peppers.

Berries
Blueberries, raspberries and blackberries are not only delicious, but are also great sources of the phytochemicals lycopene and ellagic acid, which helps prevent cell damage that may lead to cancer.

According to Molly Siple, R.D., in her book Healing Foods for Dummies, berries also strengthen blood vessels, protect eyesight and reduce heart disease risk.

Broccoli
This cruciferous vegetable is packed with fiber and nutrients, such as folic acid for a healthy heart and strong bones, beta carotene, and vitamin C. Broccoli also contains sulforphane, a phytochemical that may prevent
cancer tumor growth, and lutein, a powerful vision-protecting antioxidant that may also reduce the risk of colon cancer.

Brown Rice
Nutty and delicious, whole-grain brown rice helps to balance blood sugar and its rich fiber content aids healthy digestion. This nutrient-rich food also contains a good dose of stress-reducing B-Complex vitamins, magnesium and phosphorus.

Garbanzo Beans
These tasty beans are easy to digest, offer more vitamin C and nearly double the iron of any other legume, while boasting rich levels of calcium, magnesium and potassium. Research suggests that people who eat beans at least 4 times weekly have nearly a 20 percent lower risk of heart disease than those who eat them once a week or less.

Garlic
You may have heard about garlic's ability to lower cholesterol and promote healthy circulation, but this super food also contains sulfur compounds that may prevent cancer cell growth.

Moreover, garlic has been shown to be effective in helping to normalize high blood pressure, inhibit blood clotting and help reduce high levels of serum cholesterol.

Kale
A cancer-fighting star, this hearty, green leafy vegetable is bursting with key antioxidants, such as beta carotene and vitamins C and E. Kale also offers highly absorbable calcium, magnesium and folic acid; all good for strong bones and a healthy heart.

Olive Oil
This heart-healthy oil, so central to the Mediterranean diet, is rich in monounsaturated fat, and more protective to the arteries than other fats. Olive oil also contains polyphenols, potent antioxidants that may lower blood pressure.

Mangoes
Not only is this exotic fruit delicious, it is the single best fruit source of cancer-fighting carotenoids. Mangoes are also bursting with vitamins C and E and soluble fiber, which helps reduce cholesterol.

As we can see, these super foods, which are easily available and delicious, can offer tremendous health benefits when included in our daily diet.

If you would like additional information, recipes, or wellness-related book recommendations, please contact Kiki Powers at kiki@aboutnhs.com.