A Superfood a Day: Two Weeks Worth of Disease-Fighting Foods

Fruits and vegetables are great for you health—and even better for your waistline. But some fresh foods are more powerful than others. Superfoods have more than their fair share of vitamins, minerals, and disease-fighting nutrients. Pack your meals with a nutritional punch by adding these wholesome choices to your diet.

Alfalfa sprouts
Why they're super: One cup of alfalfa sprouts has less than 10 calories, is virtually fat-free, and contains phytochemicals called saponins, which may protect against cancer and help lower cholesterol.

How to enjoy them: Enjoy their fresh, earthy crunch in salads or sandwiches, or atop a lean turkey or veggie burger. Get fresh with alfalfa recipes.

Apples
Why they're super: Apples are the richest fruit source of pectin, a soluble fiber that has been shown to lower blood pressure, reduce cholesterol, decrease the risk of colon and breast cancers, and maybe even lessen the severity of diabetes.

How to enjoy them: Try throwing a few slices on your favorite sandwich or toss with field greens, toasted pecans, and a light vinaigrette for a delicious salad. With so many varieties available, you'll never get bored finding new ways to incorporate them into your daily diet. Get your "apple a day" with these tasty recipes.

Avocados
Why they're super: Just one half of a medium-size avocado contains more than 4 grams of fiber and 15% of your recommended daily folate intake. Cholesterol-free and rich in monounsaturated fats and potassium, avocados are also a powerhouse for heart health.

How to enjoy them: Use avocados as the base for a creamy homemade sandwich spread, or add a few chunks to your favorite salsa for a simple and delicious way to dress up grilled chicken or fish. Check out more tasty ways to enjoy avocados.

Beets
Why they're super: Beets are loaded with antioxidants and have been found to protect against cancer, heart disease, and inflammation. Naturally sweet and full of fiber and vitamin C, beets make a delicious and nutrient-packed addition to any meal.

How to enjoy them: Try finely grated raw beets in your salads or roast them along with sweet potatoes and parsnips for a colorful and flavorful side-dish—just keep in mind that certain cooking methods (like boiling) may decrease their nutritional value. And don't forget about the leafy green tops, which are rich in iron and folate, and can be prepared much like their cousins, Swiss chard and spinach. Find beet recipes.