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Ten Super Foods

Fresh cantaloupe one of Ten Super Foods

The Ten Super Foods


A quarter of a delicious cantaloupe supplies almost as much vitamin A and C as most people need in an entire day.

Sweet Potatoes

A nutritional All-Star -- sweet potatoes are one of the best vegetables you can eat.

Sweet potatoes are loaded with carotenoids, vitamins C, potassium, and fiber.

Serving Suggestion: Mix in unsweetened applesauce of crushed pineapple for extra moisture and sweetness.

Sweet Potatoes

Fat-free (Skim) or Low-fat Milk

This is an excellent source of calcium, vitamins, and protein with little or no artery-clogging fat and cholesterol. Soy milk can have just as many nutrients -- if the company adds them.

Glass of milk with fat free milk carton

Kellogg's All-Bran Original or Post 100 Percent Bran

A half-cup serving of bran cereal provides more than a third of the fiber you need for an entire day -- to reduce the risk of constipation, diverticulosis, and heart disease.


Oranges are great-tasting and rich in vitamin C, folic acid and fiber. The juicier the orange, the better!

Fresh oranges


Broccoli contains lots of vitamin C, carotenoids, and folic acid.

Fresh broccoli

Whole-Grain Bread

Whole-Grain bread is higher in fiber and about a dozen vitamins and minerals than enriched white bread or "wheat" bread.


Watermelon is an excellent source of vitamin C and carotenoids -- and it tastes great! Perfect for a snack, dessert, or picnics.



Beans are inexpensive, low in fat, and rich in protein, iron, folic acid and fiber. Choose garbanzo, pinto, black, Navy, kidney or lentils. Eat them as a side dish or snack, in a tortilla with salsa or in a soup.

Lentils: The perfect food?
Here are five good reasons it just might be lentils. 1) Lentils, a fine source of plant protein, don't take hours to cook, unlike other dried beans. 2) Lentils are rich in soluble fiber, which helps control blood cholesterol. 3) Lentils provide some calcium, iron and other trace minerals. 4) Lentils are one of the best sources for folic acid, a B vitamin critical for preventing neural tube defects. 5) Lentils may protect against some types of cancers and lower heart disease risk.

Spinach or Kale

Spinach or Kale - both are loaded with vitamin C, carotenoids, calcium, and fiber. Steam and eat!

Honorable Mention: Weight Loss and Vanilla

A study at the St. George's Hospital in London indicates that vanilla may help you lose weight. Under the guidance of Catherine Collins, a state registered dietician at St. George's, overweight people who were given vanilla-scented skin patches found that their sweet food intake was significantly reduced, leading to greater loss than those given dietary advice alone. She concluded that an intensely sweet vanilla-scented candle or essence may have a similar effect though it has not been proven in a test environment. Dieticians in the United States working with overweight people are also often testing clients with an array of aromas as a way to reduce food cravings. While vanilla may not work for everyone, it appears to be useful for most. Breathing the aroma of a vanilla bean in a glass tube, or wearing vanilla body products may be helpful.

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