Power Food .. must take

1. Spinach:
This dark, leafy green vegetable is packed with vitamin C, beta carotene, vitamin A, fiber and some calcium and iron. These nutrients and potent antioxidants fight cancer and also boost immunity. Spinach is also a low-calorie food. There are not too many foods with this kind of "bang for your buck."

2. Berries:
These colorful fruits contain chemicals that act as antioxidants, believed by scientists to protect the body from the stresses of age and possibly reduce the risk of cancer. Seek out them out in the frozen foods section -- blueberries, strawberries, cranberries and blackberries. Top cereal, ice cream or yogurt with berries, or just eat them plain with a dollop of whipped cream. It will make you feel refreshed.

3. Salmon:
Fatty fish may not sound healthy, but study after study confirms that consumption of salmon lowers the risk of death from heart disease. It is indeed the fat -- in particular, the omega-3 fatty acids -- that help the heart by preventing sudden and fatal disturbances in heart rhythm.
You are less likely to die from a heart attack if you eat at least one serving of salmon or other fatty fish each week, according to the American Heart Association. Fresh fish might taste better, but canned salmon is also high in omega-

3 fatty acids.
It is also available in convenient pouches.

4. Nuts:
Almonds, peanuts, walnuts and hazelnuts are bite-size powerhouses of health-promoting substances that help prevent heart disease and cancer. High in monounsaturated fat, vitamin E, magnesium and fiber, a small, 1- to 2-ounce serving is all that is needed to provide health benefits. And because they have a high fat content, a small amount is surprisingly filling.

5. Beans:
Yes, they are starchy, but they are also a great source of protein, fiber, folic acid, zinc, magnesium and potassium. Drained and rinsed, canned beans are a great, inexpensive and convenient protein source. Mix them in with salads or soups.

6. Sweet Potatoes:
Too bad many of us eat them only on Thanksgiving. Sweet potatoes are among the most nutritious of vegetables since they are packed with disease-fighting beta carotene, fiber and other antioxidants. They are starchy, however, so use them in place of white potatoes, rice or other starches.

7. Tomatoes:
You say "tomato," I say "lycopene." This is the one vegetable where fresh is not as advantageous since the powerful antioxidants are more concentrated in cooked varieties. Keep canned tomatoes on hand to throw in with other vegetables or pair up with fish, chicken, pork or beef. 8. Low-Fat Milk or Yogurt: I rarely meet someone who gets the recommended amount of calcium in their diet. These dairy products are not that high in calories for the amount of calcium, protein and vitamins A and D that they contain. If you aren't a milk drinker, eat yogurt, low-fat cheese or at least get calcium supplements.

source : ediet.com