The 10 Healthiest Foods on the Planet

By the editors of FITNESS Magazine These 10 superfoods are proven, expert- e!oved disease fighters and energy oosters" #dd the$ to your $ea!s and get on the fast tra%& to a super-hea!thy ody"

Lemons
Why They're Healthy: -- 'ust one !e$on has $ore than 100 per%ent of your dai!y inta&e of vita$in (, )hi%h $ay he!p in%rease *good* +,- %ho!estero! !eve!s and strengthen ones" -- (itrus f!avonoids found in !e$ons $ay he!p inhi it the gro)th of %an%er %e!!s and a%t as an anti-inf!a$$atory" Quick Tip: #dd a s!i%e of !e$on to your green tea" .ne study found that %itrus in%reases your ody/s a i!ity to a sor the antioxidants in the tea y a out 00 per%ent"

Broccoli
Why It's Healthy: -- .ne $ediu$ sta!& of ro%%o!i %ontains $ore than 100 per%ent of your dai!y vita$in 1 re2uire$ent and a!$ost 300 per%ent of your re%o$$ended dai!y dose of vita$in ( -- t)o essentia! one- ui!ding nutrients" -- The sa$e serving a!so he!ps stave off nu$erous %an%ers" Quick Tip: 4ap it5 6reserve up to 70 per%ent of ro%%o!i/s vita$in ( y $i%ro)aving" 8Stea$ing or oi!ing ho!ds on to 9ust :: per%ent of the nutrient";

ark !hocolate
Why It's Healthy: -- 'ust one-fourth of an oun%e dai!y %an redu%e !ood pressure in other)ise hea!thy individua!s" -- (o%oa po)der is ri%h in f!avonoids, antioxidants sho)n to redu%e * ad* -,- %ho!estero! and in%rease *good* +,- !eve!s" Quick Tip: # dar& %ho%o!ate ar %ontains a out <="< $i!!igra$s of f!avonoids> a $i!& %ho%o!ate ar has fe)er than 1?"

Potatoes
Why They're Healthy: -- .ne red potato %ontains :: $i%rogra$s of %e!!- ui!ding fo!ate -- a out the sa$e a$ount found in one %up of spina%h or ro%%o!i" -- .ne s)eet potato has a!$ost eight ti$es the a$ount of %an%er-fighting and i$$une- oosting vita$in # you need dai!y" Quick Tip: -et your potato %oo! efore eating" @esear%h sho)s that doing so %an he!p you urn %!ose to 3< per%ent $ore fat after a $ea!, than&s to a fat-resistant star%h"

"almon
Why It's Healthy: -- # great sour%e of o$ega-= fatty a%ids, )hi%h have een !in&ed to a redu%ed ris& of depression, heart disease, and %an%er" -- # =-oun%e serving %ontains a!$ost <0 per%ent of your dai!y dose of nia%in, )hi%h $ay prote%t against #!zhei$er/s disease and $e$ory !oss" Quick Tip: .pt for )i!d over far$-raised, )hi%h %ontains 1: ti$es as $u%h toxi% po!y%h!orinated ipheny! 86(B; as )i!d sa!$on"

Walnuts
Why They're Healthy: -- (ontain the $ost o$ega-= fatty a%ids, )hi%h $ay he!p redu%e %ho!estero!, of a!! nuts" -- .$ega-=s have een sho)n to i$prove $ood and fight %an%er> they $ay prote%t against sun da$age, too 8 ut don/t s&ip the S6F5;" Quick Tip: Eat a fe) for dessertA The antioxidant $e!atonin, found in )a!nuts, he!ps to regu!ate s!eep"

#$ocados
Why They're Healthy: -- @i%h in hea!thy, satisfying fats proven in one study to !o)er %ho!estero! y a out 33 per%ent" -- .ne has $ore than ha!f the fi er and ?0 per%ent of the fo!ate you need dai!y, )hi%h $ay redu%e your ris& of heart disease" Quick Tip: #dding it to your sa!ad %an in%rease the a sorption of &ey nutrients !i&e eta-%arotene y three to five ti$es %o$pared )ith sa!ads )ithout this superfood"

%arlic
Why It's Healthy: -- Bar!i% is a po)erfu! disease fighter that %an inhi it the gro)th of a%teria, in%!uding E" %o!i" -- #!!i%in, a %o$pound found in gar!i%, )or&s as a potent anti-inf!a$$atory and has een sho)n to he!p !o)er %ho!estero! and !ood-pressure !eve!s" Quick Tip: (rushed fresh gar!i% re!eases the $ost a!!i%in" 'ust don/t over%oo&> gar!i% exposed to high heat for $ore than 10 $inutes !oses i$portant nutrients"

"pinach
Why It's Healthy: -- Spina%h %ontains !utein and zeaxanthin, t)o i$$une- oosting antioxidants i$portant for eye hea!th" -- @e%ent resear%h found that a$ong %an%er-fighting fruits and veggies, spina%h is one of the $ost effe%tive" Quick Tip:

Spina%h is a hea!thy -- and f!avor!ess -- addition to any s$oothie" Cou )on/t taste it, )e pro$ise5 Try !ending 1 %up spina%h, 1 %up grated %arrots, 1 anana, 1 %up app!e 9ui%e, and i%e"

Beans
Why They're Healthy: -- Eating a serving of !egu$es 8 eans, peas, and !enti!s; four ti$es a )ee& %an !o)er your ris& of heart disease y 33 per%ent" -- That sa$e ha it $ay a!so redu%e your ris& of reast %an%er" Quick Tip: The dar&er the ean, the $ore antioxidants it %ontains" .ne study found that !a%& ean hu!!s %ontain ?0 ti$es the a$ount of antioxidants found in )hite ean hu!!s"