Are You Super Smart About Super Foods?

These "super foods," as certain experts call them, are nutritionally dense and provide boatloads of vitamins and minerals along with excellent calorie and fat profiles.

Make it a point to include at least a few of these in your diet every day:


High in omega-3 fatty acids and a preventer of heart disease, salmon, and other fatty fish such as halibut and rainbow trout can also help lower blood pressure and enhance brain function.

Sweet Potatoes

Chock-full of vitamin C, carotenoids, potassium, and fiber, this vegetable is as versatile as it is delicious. Slice and pan-fry sweet potatoes as a dinner side dish in place of French fries. Steam it and top with cottage cheese for a filling snack, or mash it and bake it into muffins.


This cruciferous vegetable deserves more than being an overcooked and overlooked addition to Chinese restaurant menus. Gently steamed, broccoli offers a tasty and colorful complement to any entrée or salad.


Not just for vegetarians, beans are rich in protein, fiber, iron, magnesium, potassium, and zinc. If you're trying to cut down on beef, beans are a great alternative. Mix red beans with rice or toss a handful of chickpeas on a salad. You can also mix cooked black beans into brownie recipes for a creamy nutrition boost.


Although avocados have more fat than almost any other fruit, it's the heart-healthy, monounsaturated kind. Avocados' natural creaminess and mild flavor mean they're a perfect addition to smoothies, baked goods, and salads.


Like avocadoes, nuts contain heart-healthy fats that promote good cholesterol. If you're watching your calories, avoid eating them by the handful and instead add small amounts to yogurt or cereal.


This ancient protein- and fiber-rich grain has become a media darling thanks to its exceptional nutritional profile and gluten-free status. It can substitute for barley or rice in nearly any dish and is loaded with vitamins and minerals.


One cup of mango serves up 100 percent of your daily vitamin C needs, along with a third of your vitamin A and serves a healthy supply of potassium.





Center for Science in the Public Interest