Buzz words like…antioxidants, fiber, omega 3 fatty acids, probiotics and others are often promoted in the media. We know that these things are good for us, but more importantly which foods should we choose to reap the health benefits? This is a list of the top dietitian recommended super foods with health promoting benefits to consider including in your diet.

10. Tomatoes – Tomatoes contain a powerful antioxidant called lycopene. Studies have found that lycopene may help reduce some risk of cancer and heart disease. Enjoy the benefits of lycopene by eating more tomatoes and processed tomato products. Lycopene is better absorbed by the body when tomatoes are processed or cooked.

9. Yogurt (active cultures) – Not all yogurts are the same; select yogurt containing live active cultures, also known as, probiotics. Probiotics are live bacteria that are beneficial to our health when eaten in adequate amounts. The benefits include, improving digestive health, increasing bioavailability of nutrients, and promoting growth of healthy bacteria in colon also linked to reducing some cancer risk.

8. Chocolate – Flavonoids are a type of polyphenol antioxidants found in chocolate –cocoa powder ranks the highest followed by dark chocolate and then milk chocolate. Keep in mind chocolate candy is high in fat, sugar and calories. Moderation is the key, and if you have a choice, choose dark chocolate for its higher flavonoid content.

7. Green or White Tea – Whether you consume black tea, white tea, green tea, or red (oolong) tea, they all contain polyphenols which give tea its antioxidant properties. The more processing the tea undergoes, the darker the color – the lighter color tea, like green and white tea are less processed and contain more polyphenols. These antioxidants have demonstrated anti-cancer properties. Be sure to brew your tea 3-5 minutes to get benefits.

6. Whole Grains – Whole grains are an excellent source of vitamins, fiber, and valuable antioxidants not found in fruits or vegetables. Whole grains have been found to reduce a persons risk for heart disease by decreasing cholesterol levels, blood pressure, and blood coagulation. Consumption of whole grains has been linked to reducing cancer risk and helping to regulate blood sugars in people living with diabetes. A good goal is three servings per day and read labels carefully, look for the word “whole” in the ingredient list.

5. Dark Greens – Dark green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc. are packed with vitamins, minerals, and phytonutrients. They are filling, high in fiber, and low in calories making them perfect foods to keep your heart healthy and your waistline slim. Four servings of a variety of vegetables per day are recommended for a balance diet.

4. Salmon – The perfect food to substitute for meats, salmon is a good source of protein and omega 3 fatty acids. The American Heart Association recommends eating at least two servings of fish per week, particularly fatty fish such as salmon (or tuna and sardines). Evidence to support omega 3 fatty acids has been shown to help lower the “bad” cholesterol.

3. Pomegranate - This fruit contains polyphenols, tannins, and anthocyanins, which are all beneficial antioxidants. Interestingly, pomegranate juice contains higher levels of antioxidants than most other fruit juices, red wine or teas. Drinking pomegranate juice has been suggested that it may reduce cholesterol and blood pressure. This super fruit is still being researched, but pomegranate is recognized as being safe consumed in moderation.

2. Flax Seed – Derived from a plant source, flax seed offers a vegetarian alternative to provide omega 3 fatty acid. Flax seed has been shown in many studies to offer heart healthy benefits and possesses anti-cancer properties. Flax seed also contains other beneficial ingredients such as fiber and lignan, a type of phytoestrogen antioxidant. Most studies have found 25 grams of raw, ground flaxseed to be safe and beneficial.

1. Walnuts – Walnuts are one of the best plant sources of protein. They are rich in fiber, vitamins and antioxidants such as Vitamin E. Nuts in general are high in plant sterols and omega 3 fatty acids. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. Research shows 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk for heart disease.

These are general recommendations and should be discussed with your physician or a dietitian if you are looking to make significant changes in your diet. Always inform your healthcare provider of any dietary supplements that you may be taking.

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This health column is provided by Hunterdon Healthcare System. The information provided should be used as a resource to help you make better health care decisions. You should always consult with your physician before making changes that affect your health. If you need a physician, Call Hunterdon Medical Center’s Physician Referral Service at 1-800-511-4HMC.