50 Foods with Superpowers


Alaskan King Crab


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High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc a whopping 7 milligrams per 3.5 ounce serving. "Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function," says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles. "Several studies have linked adequate zinc intake to increased immunity and decreased incidences of respiratory infection." And you can reap all these benefits by swapping one of your weekly fish meals for a six ounce serving of crab. (Make great meals and still stay healthy with more than 150 recipes found in the new Guy Gourmet cookbook.)


Bok Choy


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This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. "Bok choy is rich in bone building calcium, as well as vitamins A and C, folic acid, iron, beta carotene, and potassium," says celebrity trainer Teddy Bass. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration. But their real benefit comes from potassium, an electrolyte that helps prevent the loss of calcium from the body. " also bolster the nervous system, boost immune function, and help the body metabolize protein," says Bass. "One banana packs a day's worth of potassium, and its carbohydrate content speeds recovery after strenuous exercise."Bone Builder


Our president's dad may hate this cruciferous all star, but one cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that's in addition to its high concentration of vitamins including A, C, and K and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties. "One cup a day will do the trick," says Bowerman. Try cauliflower, kale, brussels sprouts, or cabbage for variation, as all possess many of the same nutritional qualities. is also high in calcium, phosphorus, potassium, zinc, and even selenium, which may help protect the liver and ward off Alzheimer's. One more reason to add it to your diet: A study in the Journal of Nutrition suggests that the carotenoid neoxanthin in spinach can kill prostate cancer cells, while the beta carotene fights colon cancer. "Popeye was on to something," says Bowerman. "Eat one cup of cooked spinach, or two cups raw, four times a week."Bone Builder


These scallionlike cousins of garlic and onions Cheap Prom Dresses are packed with bone bolstering thiamine, riboflavin, calcium, and potassium. are also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery damaging amino acid homocystein in the blood. "Chop the green part of a medium leek into thin ribbons and add it to soups, sauts, and salads as often as possible."


Studies show that green tea infused with the antioxidant EGCG reduces the risk of most types of cancer. "The phytonutrients in tea also support the growth of intestinal bacteria," says Bowerman. "Specifically, they inhibit the growth of bad bacteria E. coli, Clostridium, Salmonella and leave the beneficial bacteria untouched." Why is this important? "Because up to 70 percent of your immune system is located in your digestive tract," says Bowerman. "Four cups a day will keep it functioning at its peak."


"Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins," says Petersen. Plus, they're a great way to add flavor to food without increasing fat or cheap evening dresses calorie content. Chilis are also rich in beta carotene, which turns into vitamin A www.cheappromdresses.us.com in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). A recent study in the journal Cancer Research found that hot peppers even have anti prostate cancer properties. All this from half a chili www.uniqueproms.com pepper (or one tablespoon of chili flakes) every day.


Known for making desserts sweet and Indian food complex, cinnamon (one of the 10 best foods you're not eating) is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad breath variety). "What's more, it may help reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal."