The Power 10

Try to eat these foods every week. Stock your fridge and pantry for effortlessly healthy meals at a moment’s notice.

1. Barley This hearty grain is a top source of beta-glucan, the same cholesterol-lowering fiber found in oats.

2. Baby spinach Two cups of this leafy green pack more than 3 times your daily recommended dose of bone-friendly vitamin K.

3. Black beans The plant chemicals that give black beans their dark hue may also reduce your risk of breast cancer.

4. Bok choy Get more than 50% of your day’s recommended dose of vitamin C in 1 cooked cup of this Asian-cooking mainstay.

5. Canned salmon Low-mercury, omega-3-rich canned salmon is now also available in pouches, making it one of the easiest ways to rack up one of your two weekly servings of fish. Plus, you’ll pack in the protein while you’re at it.

6. Chia seeds With 5,000 mg of alphalinolenic acid (ALA) per ounce, getting your omega3s has never been easier.

Citrus fruit slices (Photo credit: Wikipedia)

7. Citrus Available year round, citrus fruits dish up cancer-fighting flavo-noids that lower your odds of lung, stomach, colon, and breast cancers.

8. Kefir The probiotics in this dairy drink support your gut health while serving up at least 40% of your day’s energizing riboflavin and vitamin B12.

9. Low-sodium vegetable juice A healthy shortcut on es-pecially busy weeks, these genius juices pack vitamin C, potassium, vitamin A, beta-carotene, lycopene, and fiber.

10. Tomato sauce Meet America’s most popular (and easiest) source of lycopene, an an-tioxidant that helps protect your skin from sun damage and may also fight cancer.

© prevention.com | MARCH 2013

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