Eat These 10 Superfoods for a Healthier Diet

1. Berries contain fiber, antioxidants and other disease-fighting nutrients. Blueberries are linked to better memory health—so remember to make them part of your diet!
2. Salmon is a good source of protein and is high in the Omega-3 fatty acids that can prevent strokes, heart disease and cancer. Other Omega-3 superstars: tuna steaks, mackerel, herring, trout, anchovies and sardines.
3. Spinach and other dark, leafy greens contain vitamins and nutrients that support good vision and healthy cells. Other superpowered greens include Swiss chard, kale, collard greens and mustard greens.
4. Nuts and seeds are full of protein, heart-healthy fat and vitamins that support vision health. (A word to the waist-wise: Nuts are calorie-dense. Best to limit portions to a small handful.)
5. Olive oil is rich in antioxidants and healthy fats that may lower cholesterol, ease inflammation and protect against cancer.
6. Whole grains contain vitamins and minerals that lower cholesterol and protect against heart disease and diabetes. Oatmeal, bulgur, quinoa, wheat berries and brown rice are all whole-grain superstars. A sprinkling of wheat germ can add a tasty and nutritious boost to your hot or cold cereal.
7. Broccoli and its cabbage cousins contain fiber, calcium, vitamins and nutrients believed to boost immunity, clear toxins from the body and reduce cancer risk. Broccoli also helps the body absorb more iron from other foods. Other powerful choices in the cabbage family are Brussel sprouts, cauliflower, turnips—and cabbage!
8. Yogurt is rich in calcium, protein and probiotics (the live cultures that protect your body from harmful bacteria). Unflavored yogurt can be a healthy replacement for mayonnaise or sour cream in dips and sauces.
9. Beans, lentils and other legumes (like peanuts) are healthy replacements for higher-fat proteins that increase the risk of heart disease. Try switching cooked lentils for ground meat in recipes. If using canned beans, choose ones low in sodium and then season to your taste to control the amount of salt you eat.
10. Sweet potatoes and other bright yellow, red or orange vegetables are high in carotenoids that can protect against diseases, particularly certain cancers and eye disease. Enjoy cooked sweet potatoes mashed, stuffed or as a filling in Mexican dishes. Cantaloupe and mangoes are delicious au naturel, but a light dusting of Tajin on top is a delight for the tastebuds. And don’t forget to work colorful beets and squash into your meal plan!

SCAN Health Plan is dedicated to supporting the health, well-being and independence of its Medicare members. If you have don’t have a Medicare Advantage plan, look at the comprehensive coverage, award-winning service, and extensive network of caring physicians, offered by SCAN Health Plan New Mexico.