I recently read "SuperFoods Rx: Fourteen Foods That Will Change Your Life" by Steven G. Pratt and Kathy Matthews. I will give you a brief over view of the 14 Super Foods mentioned in this book, along with the benefits you can achieve from eating them
1. Blueberries. Blueberries are not only a very powerful antioxidant, but also help preserve your vision.
2. Broccoli - Eating broccoli helps to promote a healthy immune system because it contains vitamin C, vitamin A, folic acid, calcium, and fiber.
3. Pumpkin - Pumpkin helps preserve skin cells, a healthy cardiovascular system, and decreases the likelihood of colon cancer. It is high in vitamin A, protein, fiber, zinc, and iron.
4. Soy - Soy is a good protein source and can help lower your cholesterol.
5. Turkey - Turkey is a low-fat source of protein. "We use animal and plant sources of protein for our amino acids and rearrange the nitrogen to make the pattern of amino acids we require."(http://www.whfoods.com/)
6. Beans - Beans and high in soluble fiber that when passed through digestive tract helps grab and trap bile that contains cholesterol. This means beans will help lower your cholesterol.
7. Oats - They will help promote healthy digestion and lower your cholesterol.
8. Oranges - This fruit contains a high source of vitamin C, and has the ability to help lower your blood pressure.
9. Yogurt - Yogurt will help aid in bone strength. It is also a great source of riboflavin, protein, vitamin B 12, and calcium.
10. Spinach - This vegetable contains a good source of iron and helps to protect against heart disease, osteoporosis, arthritis, and colon cancer.
11. Tomatoes - Lycopene from tomatoes is protective against breast, colorectal, endometrial, lung, prostate, and pancreatic cancers.
12. Walnuts - They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.
13. Salmon - "Omega-3 fatty acids found in salmon is an excellent source to boost up HDL in your blood stream." ( http://www.healthcastle.com/salmon.shtml ) It can help lower your blood cholesterol.
14. Tea - Hot tea helps promote a healthy immune system and good digestion.
I did not list exact amounts of each food to eat because it would vary by person. You should go to www.mypyramid.gov to establish how much you should be eating per day based on your height, weight, and level of activity. From there you can learn and decide how to incorporate these foods into your diet.