superpowers of 14 superfoods

according to steven g. pratt, author of "SuperFoods Rx", 14 vitamin-packed goodies bestow superpowers when it comes to keeping us healthy and improving our well-being provided we do our part by eating them regularly.

Beans
They lower cholesterol , fight heart disease , stabilize blood sugar, reduce obesity, lessen cancer risk, and relieve hypertension.
-- eat four 1/2-cup servings a week. substitute green beans, sugar snap peas, green peas, or chick peas instead.

Blueberries
they lower the risk of heart disease and cancer and help maintain youthful, healthy skin.
-- eat 1 to 2 cups a day. when they aren't in season, eat cranberries, raspberries, strawberries, cherries, currants, and purple grapes.

Broccoli
it boosts your immune system, reduces the incidence of cataracts, builds bones, and fights heart disease .
-- eat 1/2 to 1 cup a day. eat instead brussels sprouts, red and green cabbage, cauliflower, bok choy, and kale.

Oats
oats lower cholesterol , reduce the risk of heart disease and diabetes , and are high in fiber and protein.
-- eat five to seven servings a week. can also try wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa.

Oranges
they support heart health while preventing cancer, stroke, diabetes , and other chronic ailments. -- eat one a day. want more variety? try lemons, grapefruit, kumquats, tangerines, or limes.

Pumpkin
pumpkin lowers the risk of various cancers, while it promotes youthful, healthy skin.
-- eat 1/2 cup a day. want an alternative? Try carrots, carrots, butternut squash, sweet potatoes, and orange bell peppers.

Soy
it prevents heart disease, cancer, and osteoporosis , as well as relieves menopausal and menstrual symptoms.
-- eat at least 15 grams daily.

Spinach
it lowers the risk of cardiovascular diseases, a variety of cancers, age-related macular degeneration, and cataracts.
-- eat 1 cup of steamed spinach or 2 cups of raw spinach a day. also eat kale, collards, swiss chard, bok choy, romaine lettuce, mustard, or turnip greens.

Tea (Black or green)
besides soothing the soul, tea boosts the immune system, helps prevent cancer and osteoporosis , lowers stroke risk, and promotes cardiovascular health.
-- drink at least one cup a day.

Tomatoes
they lower cancer risk, increase your skin's sun-protection factor, and play a role in preventing cataracts and age-related macular degeneration.
-- eat one tomato a day. Don't like them? try watermelon, persimmons, or pink grapefruit instead.

Turkey (skinless breast)
it's not just for thanks giving. turkey is not only the perfect healthy low-fat protein, but also builds a strong immune system.
-- eat three or four 3-ounce servings a week. Want something else? skinless chicken breast is a great alternative.

Walnuts
walnuts reduce the risk of heart disease , diabetes , and cancer.
-- eat 1 ounce five times a week. Other options include almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, and cashews.

Wild salmon
it lowers risk of heart disease and cancer.
-- eat it two to four times a week. go instead for Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, or clams.

Yogurt
in addition to being a great source of protein and calcium, yogurt promotes strong bones and a healthy heart.
-- eat 2 cups a day. want something else? Try kefir.