This tasty nut is chuck full of heart-healthy omega-3 fatty acids. In fact, walnuts provide 94% of the recommended daily allowance in just a 1/4 cup! We suggest snacking on a handful or sprinkling over a crisp salad.
Recipe:Walnut Beet Salad
Believe it or not, these tiny pigment-rich powerhouses have some of the highest antioxidant capacities among all fruits, vegetables and seasonings. They are also an great source of vitamin C and fiber. Try them in our Bengali Breakfast Grains; a triple-threat made with heart-healthy bulgur and olive oil as well.
Recipe:Bengali Breakfast Grains
Beta-carotene is king in these sweet spuds! Aside from giving them their trademark orange colored flesh, beta-carotene makes sweet potatoes an excellent source of vitamin A. This makes them good for your vision and immune system.
Recipe:Bombay Sweet Potatoes
Salmon is pure brain food, a fish that is universally praised for its unusually high omega-3 fatty acid content. Omega-3s' unique benefits include aiding both cardiovascular and cognitive health while promoting overall cell function.
Bacteria isn't always bad; probiotics (the good kind!) found in yogurt help protect your body from all sorts of ills. The creamy treat is also a great source of calcium and vitamin B.
Recipe:Yogurt and Fruit Parfaits with Maple Granola
Getting to the heart of a pomegranate is well worth the effort. The juice-filled seeds inside are delightfully tart, rich in antioxidants and promote good blood flow to the heart.
Recipe:Winter Salad of Oranges and Pomegranate
Step aside sugary cereal...oats are here for breakfast. This whole grain is linked to lowing cholesterol and a great source of vitamin B and fiber.
Recipe:Camp Beckwith Granola
Boasting more protein than any other grain, quinoa contains all eight essential amino acids. The so-called miracle grain is also notably balanced in its nutrients and it's a great source for circulatory-boostin magnesium.
Lycopene is the pigment that gives juicy tomatoes their bright colors and our bodies the antioxidants and heart-supportive nutrients we need. Roast a panful and toss them into stews, soups, braises, on pizzas, in pastas...the list is endless.
Only 20 calories per serving, spinach is a great source of both vitamins A, C and iron. Try it an simple lemony saute studded with another super-food, pistachios.
Recipe:Lemon Spinach with Toasted Pistachios