Superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic disease,  prolong life, keep your weight at a healthy level and increase energy and well-being.

1) Berries- Contain 50 to 100 calories per serving when eaten raw and are  loaded with vitamin C, potassium, and fiber. All berries with strong red and blue colors have phytochemicals that can potentially reduce cancer rates and other chronic diseases.Studies have shown that  strawberries are involved in inhibiting inflammatory enzymes that is involved in the etiology of many diseases.

Tip: Try this metabolism boosting smoothie:

5 strawberries and 5 blackberries ( can buy frozen)
1 green apple
6 – 8 leaves kale
2 celery stalks and 1 sprig of  mint

2.) Green tea with lemon- is loaded with EGCG.  Studies show this ingredient causes your brain and nervous system to run more quickly, helping you burn more calories. EGCG also reduces the amount of lipids (fat) you absorb when you eat. This benefits your cholesterol level, causes weight loss and is very healthy for your heart. It is also loaded with polyphenols like flavonoids and catechins, which function as powerful antioxidants. These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. Drinking and rinsing your mouth with green tea shows promise when it comes to preventing tooth decay, increasing gum health and lowering risk of oral cancer.

Tip; Start your day with green tea (hot or cold)  and then drink 3 more cups ( use decaf if caffeine is a concern) before every meal. Make sure to put lemon inside.  

3.) Nuts- Scientific evidence suggests  that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Eating nuts may reduce your risk of developing blood clots that can cause a fatal heart attack. Nuts also appear to improve the health of the lining of your arteries. According to the FDA, "Types of nuts eligible for this claim are restricted to almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts..”

Tip: Pack a 1.5 oz bag of this healthy trail mix full of protein, low sugar and rich with antioxidants.

A handful of RAW walnuts or almonds with sunflower seeds, chia seeds and a handful of dried cherries or cranberries.

4. Tomatoes- studies suggest that lycopene ( a powerful antioxidant)  protects the skin against harmful UV rays, prevents certain cancers, and lowers cholesterol. Tomatoes also contain high amounts of potassium, fiber, and vitamin C.  Studies have found that tomato products are effective in preventing prostate cancer.

Tip: Slather spicy salsa  on your chicken and get the added metabolism-boosting kick from Capsaicin, the compound in peppers. Another benefit is that  vitamin C  found in tomatoes helps the iron found in protein (chicken) to be more readily absorbed. 

5. Yogurt with probiotics-  an excellent source of high-quality protein, calcium, potassium, phosphorus, magnesium, zinc, and the B vitamins riboflavin, niacin, vitamin B-6, and vitamin B-12. Eating yogurt regularly may positively affect brain function because consuming probiotics have shown to reduce activity in several parts of the brain—including the areas that monitor your moods and sensitivity to pain, anxiety, and stress.

Read labels carefully-Yogurt has a fair amount of naturally occurring milk sugar from lactose (about 9 grams in a 6-ounce container of plain regular yogurt, and about 7 grams in Greek yogurt), and the sugar figure includes both natural and added sugars. Avoid any product that lists sugar as the first or second ingredient.For yogurt to be healthy, it must have at least 100 million cultures per gram. Look for the Live & Active Cultures seal which contains significant amounts of L. bulgaricus and S. thermophilus.

Tip: Drink Kefir daily or add it to your smoothie. Kefir (pronounced kee-fer) originates from the Caucasus Mountains in Eastern Europe. Kefir contains several other strains of bacteria not commonly found in yogurt: Lactobacillus, Leuconostoc, Acetobacter, Streptococcus and Pseudomonas species. It has many immune boosting benefits.