Want to live longer? Experts say these 9 superfoods belong on your plate

 Are they in your diet protocol at the hospital? NO? So, INCOMPETENCE REIGNS! Do something about it! Like replacing the incompetent board of directors!

Want to live longer? Experts say these 9 superfoods belong on your plate

The secret to aging well might already be in your kitchen.

What we eat has a powerful influence on how we age. The right nutrients can boost energy, protect against chronic disease, and keep our bodies and minds strong. There’s no single “longevity diet,” but some foods are rich in compounds that support cellular health and help slow the effects of aging. With expert insights from dietitians, we’re highlighting nine superfoods that may help you add more healthy years to your life.

Meet the Experts

• Lena Bakovic, MS, RDN, CNSC, registered dietitian nutritionist
• Trista K. Best, MPH, RD, LD, registered dietitian
• Dru Rosales, MS, RD, LD, registered dietitian

How Superfoods Support Longevity

Celebrated for packing a powerful nutrient punch in every bite, superfoods are a smart way to upgrade your diet with disease-fighting compounds. These foods deliver a variety of essential vitamins, minerals, and antioxidants that help maintain energy, strength, and overall well-being as we age. “While there is no recognized definition of a superfood, most foods earn that title thanks to their antioxidant content, disease risk reduction potential, fatty acid profile, and/or high fiber content,” explains registered dietitian Dru Rosales, MS, RD, LD. “All of these benefits can lead to improved overall health, which becomes even more important as we get older and more susceptible to disease.”

01 of 09

Kimchi

Aside from its high probiotic content, kimchi also contains antioxidants, fiber, and a mix of key nutrients like vitamins A and C, plus minerals such as iron and potassium. The probiotics help support a healthy gut microbiome, which registered dietitian nutritionist Lena Bakovic, MS, RDN, CNSC, says plays a big role in reducing inflammation, strengthening immunity, and even influencing mood. “Furthermore, the antioxidants and vitamins A and C in kimchi help to contest oxidative stress, supporting the prevention of chronic diseases, and thus potentially contributing to longevity,” she adds. To preserve those beneficial probiotics, enjoy kimchi in its raw fermented form, as a zesty side, sandwich topper, or even tossed into salads.

02 of 09

Turmeric Powder

Research has linked regular curcumin intake, the powerhouse compound that gives turmeric its golden hue, to a range of impressive health benefits. Thanks to its antioxidant and anti-inflammatory properties, curcumin may help manage or even prevent conditions like multiple sclerosis, arthritis, epilepsy, and certain cancers by neutralizing harmful free radicals. It may also offer protection against cognitive decline, like Alzheimer’s. “Since curcumin is absorbed best when paired with black pepper, it’s smart to combine turmeric powder with pepper when cooking to maximize its benefits,” says Rosales.

Blueberries

Just one cup of fresh blueberries delivers a solid boost of vitamin C, vitamin K, and manganese. But what really makes blueberries shine is their high concentration of anthocyanins, the natural plant compounds that give them their deep blue color. “Studies have linked higher anthocyanin intake with a 25% to 32% reduction in heart attack risk, less weight gain over time, and a 26% lower risk for type 2 diabetes,” says Rosales, highlighting the antioxidant’s impressive health perks.

Avocado

Loaded with heart-healthy monounsaturated fats like oleic acid, avocados also deliver a hearty dose of dietary fiber and a range of micronutrients, including fat-soluble vitamins E and K, B vitamins, and potassium. “The monounsaturated fats in avocados work in helping to reduce LDL ‘lousy’ cholesterol levels, thus supporting cardiovascular health,” explains Bakovic. “Antioxidant vitamins like E and C in avocados help to combat oxidative stress, protecting cellular integrity, and potentially supporting skin health.”

Spinach

This leafy green is loaded with fiber to support gut health and contains key nutrients like iron, magnesium, manganese, and vitamins A and C. “The antioxidants in spinach, namely lutein and zeaxanthin, are beneficial for eye health and can help reduce the risk of age-related macular degeneration,” adds Bakovic, noting that these same compounds may also support cognitive function, which is especially important as we age. To get the most out of spinach’s iron content, strategic food pairing is key. “Because of its iron content, if paired with a whole food high in vitamin C such as a citrus fruit or bell pepper, the nutrient absorption of both iron and vitamin C within these foods will be synergistically enhanced,” says Bakovic.

Kale

Kale earns its superfood status thanks to an impressive lineup of essential nutrients that help protect cells from oxidative stress and maintain vital body functions. “Vitamins A, C, and K contribute to immune health, collagen synthesis, and bone strength—key factors in preventing age-related decline,” says registered dietitian Trista K. Best, MPH, RD, LD. Kale also delivers manganese, a mineral that supports metabolism and antioxidant defenses, along with moderate amounts of calcium, potassium, and magnesium, all crucial for heart health, muscle function, and maintaining bone density as we age.

Related: Which Is Healthier, Kale or Spinach? Nutrition Experts Settle the Debate

Lentils

Lentils‘ impressive nutrient profile includes folate, iron, and key minerals like magnesium, potassium, and zinc, along with antioxidants and polyphenols, which work together to reduce inflammation, support heart health, maintain muscle mass, and lower the risk of chronic diseases. “The high fiber content helps lower cholesterol and stabilize blood sugar, while the plant-based protein aids muscle preservation as we age,” says Best. She also notes that folate and iron are essential for maintaining healthy blood and energy levels, reducing fatigue, and supporting cognitive function. “Antioxidants and minerals like magnesium and zinc help combat inflammation and oxidative stress, both of which contribute to age-related decline.”

For the best results, try soaking lentils before cooking, which reduces cooking time and enhances nutrient absorption. “Avoid overcooking, which can break down some nutrients and reduce texture and flavor,” Best advises.

Chia Seeds

Packed with fiber, omega-3 fatty acids, protein and a healthy dose of calcium, magnesium, and antioxidants, chia seeds support longevity and healthy aging by promoting heart health, reducing inflammation, and maintaining strong bones. “The high fiber content aids digestion and helps stabilize blood sugar levels, lowering the risk of chronic conditions like diabetes,” explains Best. “Calcium and magnesium strengthen bones, while antioxidants protect cells from oxidative stress, a major contributor to aging and age-related diseases.” Toss them over yogurt, blend them into smoothies, or let them soak into your favorite overnight oats for a simple nutrient boost.

People who eat magnesium-rich foods like spinach and almonds may have bigger, healthier brains

What does your doctor think? Or doesn't you doctor have two functioning neurons to rub together? What are the amounts?  Milligrams tells us nothing

People who eat magnesium-rich foods like spinach and almonds may have bigger, healthier brains

Diets rich in magnesium — which is found in dark green, leafy vegetables — might slow age-related brain shrinkage, a new study suggests. Crystal Cox/Business Insider© Crystal Cox/Business Insider

"Brain care supplements" are having a moment, but a diet rich in leafy greens and nuts might be the best way to protect the body's most complex organ.

A recent study found that people who ate diets high in magnesium had less age-related brain shrinkage. They also had smaller white matter lesions, a sign of brain aging. The effects were especially pronounced in women, particularly post-menopausal women.

The study, published on March 10 in the European Journal of Nutrition, analyzed the health data of about 6,000 UK-based participants, aged 40 to 73. Researchers from the Australian National University measured dietary magnesium, found in leafy green vegetables like spinach, legumes, nuts, seeds, and whole grains, by administering five questionnaires over 16 months.

The National Institutes of Health recommends adults eat about 320 mg to 430 mg of magnesium per day, but study participants who had the healthiest brains ate above 550 mg. Increasing magnesium intake "may lead to significantly better brain health, which would also be expected to contribute to greater preservation of cognitive ability, and lower risk or delayed onset of dementia in later life," researchers stated.Dailymotion Wellness gurus and startups, including the Bella Hadid-backed "functional beverage" line Kin Euphorics, have invested in "brain care" products with magnesium which claim to improve concentration and anxiety. But scientists have done little to no testing to verify these claims — and the studies that do exist are inconclusive.

Magnesium supplements are also having a moment on TikTok. Videos claiming magnesium supplements cured users' anxiety and insomnia have garnered tens of millions of views.

 

But this new study shows that spending money on expensive supplements isn't necessary to boost brain function — just eating more spinach can be enough to get the physical and mental health benefits of magnesium.

Magnesium can also lead to better rest. In addition to the new evidence of promoting healthy brain aging, magnesium also has other health benefits. Magnesium promotes muscle relaxation by blocking the calcium in your body from contracting muscles, sleep scientists previously told Insider, leading to better rest. 

Magnesium also promotes sleep by counteracting glutamate, an amino acid and neurotransmitter that spikes in the body when you're awake and when you're in pain, psychologist and registered dietitian Dr. Supatra Tovar previously told Insider. Uninterrupted, regular sleep

 has been linked to better memory and focus, which might account for magnesium's perceived mental health benefits.

Tovar also said people interested in magnesium are better off eating more nuts than reaching for the supplement bottle. Tovar said the body processes nutrients in food better than those manufactured and put into supplements.

Supplements can also cause diarrhea and other gastrointestinal problem, and very large amounts of magnesium could lead to low blood pressure, lethargy, depression, and confusion.

Study suggests that vitamin C and dietary nitrate could be promising in improving endothelial function and reducing cardiovascular disease risk

Does your doctor competently have diet protocols for all the research out there on diet health?  WELL, IS YOUR DOCTOR INCOMPETENT OR NOT?  NO protocol, definitely incompetent! Guidelines or handouts don't count.

 

The foods highest in nitrate include beet roots and leafy greens such kale, arugula, chard, and spinach. Others include parsley, Chinese cabbage, leeks, celery, radishes, and turnips.

Study suggests that vitamin C and dietary nitrate could be promising in improving endothelial function and reducing cardiovascular disease risk

By Tarun Sai LomteMay 12 2023Reviewed by Lily Ramsey, LLM

A recent study published in the Nutrition Journal discussed the role of vitamin C and dietary nitrate in endothelial function (EF).

Study: Is vitamin C a booster of the effects of dietary nitrate on endothelial function? Physiologic rationale and implications for research. Image Credit: Tatjana Baibakova/Shutterstock.com

Background

A central feature of cardiovascular disease (CVD) is the disruption of the endothelial lining, identified as endothelial dysfunction (ED). ED represents an early marker of vascular damage and an essential step in the pathogenesis of atherosclerosis.

Endothelial cells secrete nitric oxide (NO) among other molecules and participate in inflammatory responses.

The availability of vasodilators, especially NO, is reduced in ED. Consequently, the integrity of blood vessels is disrupted, promoting the development or progression of chronic diseases like CVD.

Given the potential reversibility of ED, an early implementation of interventions could offer prophylactic and therapeutic benefits for patients with or at risk of CVD.

Interventions such as dietary nitrate, vitamin C, arginine, or polyphenols, aimed to augment NO bioavailability could positively affect EF and CVD pathogenesis.

In the present study, the authors discussed the putative mechanisms of the synergistic effect of dietary nitrate and vitamin C on EF.

Dietary nitrate and endothelial function

NO rapidly diffuses across tissues reaching target cells and exerting biological effects. It is auto-oxidized to nitrate or nitrite in circulation by oxyhemoglobin.

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Therefore, nitrate and nitrite act as stable end products and may indirectly reflect systemic levels of NO. On average, nitrate intake following the Western diet is around 110 mg/day.

Nitrate is rapidly and efficiently absorbed, and plasma concentrations peak within 90 to 120 minutes. A high dietary nitrate intake has positively affected metabolic, immune, and vascular functions. Several studies have assessed the impact of dietary nitrate or nitrite on EF in humans and animals.

One study observed a significant improvement in ED with dietary nitrate supplementation in a murine hypercholesterolemia model. Studies report contrasting findings in humans supplemented with nitrate.

For example, dietary nitrate consumption did not affect flow-mediated dilation (FMD) in obese/overweight individuals. Likewise, EF was not improved with two-week beetroot consumption in those with type 2 diabetes.

By contrast, one study observed positive effects on FMD with a single dose of nitrate in young, healthy participants. Similarly, another study reported FMD improvements in individuals with hypercholesterolemia after a six-week intervention of high-nitrate beetroot juice.

A systematic review and meta-analysis concluded that supplementation of inorganic nitrate and beetroot was linked to beneficial effects on EF.

Endothelial function and vitamin C

The benefits of vitamin C intake on EF may be due to the increased NO bioavailability. A systematic review reported a significant improvement in EF with vitamin C supplementation, with varying effects by health condition.

Vitamin C enhanced FMD and reduced serum levels of an oxidative stress biomarker in metabolic syndrome patients.

A study examining the effects of vitamin C on oxygen delivery in individuals with mild or moderate chronic heart failure observed an improvement in pulse wave velocity after vitamin C treatment.

Intravenous administration of high vitamin C doses was found to reverse the effects of free fatty acids on forearm blood flow (FBF).

Synergistic effects of vitamin C and dietary nitrate on endothelial function

Evidence strongly suggests that increased bioavailability of NO may improve EF and influence. Recent studies shed light on the potential interactive and positive effects of inorganic nitrate and vitamin C co-supplementation on blood pressure and EF, suggesting their synergistic effects could far exceed their potencies.

A combined dose of inorganic nitrate and vitamin C significantly decreased arterial stiffness in adult and older subjects and reduced systolic blood pressure (BP) and mean arterial BP in older individuals. Two independent studies have confirmed these findings, which observed EF improvements in older hypertensive individuals and people with ED, respectively.

The vasodilatory effect of nitrite was enhanced in an acidic solution in an in vitro rat aorta model, which was further enhanced by adding vitamin C.

Furthermore, animal and in vitro studies showed that inorganic nitrate and vitamin C may improve tetrahydrobiopterin (BH₄) stability. When BH₄ is depleted, superoxide free radicals are formed instead of NO. Vitamin C can scavenge ROS, particularly superoxide, by activating superoxide dismutase (SOD).

Concluding remarks

In sum, co-supplementing dietary nitrate with vitamin C could enhance NO synthesis and nitrite-to-NO conversion and improve EF. Preliminary evidence suggests their synergistic effects could be more potent than individual effects.

Further studies are required to assess the impact of the co-supplementation of the two compounds on vascular outcomes in larger cohorts and test whether population genetic or phenotypic characteristics influence their synergistic effects.

Journal reference:

• Lbban, E. et al. (2023) "Is vitamin C a booster of the effects of dietary nitrate on endothelial function? Physiologic rationale and implications for research", Nutrition, 109, p. 111995. doi: 10.1016/j.nut.2023.111995. https://www.sciencedirect.com/science/article/pii/S0899900723000254

People who eat magnesium-rich foods like spinach and almonds may have bigger, healthier brains

Will this get your doctor to instruct the dietician to create a diet protocol on this?  Or will your doctor do nothing like usual? If your doctor has done nothing with magnesium enriched salt you have an incompetent doctor in my opinion.

Your doctor has had over a decade to do interventions with magnesium. 

• magnesium (27 posts to March 2011)

• magnesium-enriched salt (1 post to January 2018)

People who eat magnesium-rich foods like spinach and almonds may have bigger, healthier brains

Story by aakhtar@insider.com (Allana Akhtar) • Wednesday

Diets rich in magnesium — which is found in dark green, leafy vegetables — might slow age-related brain shrinkage, a new study suggests. Crystal Cox/Business Insider© Crystal Cox/Business InsiderA new study suggests magnesium-rich diets can help brains stay healthier for longer.

 

 

 

Foods high in magnesium include leafy green vegetables and nuts.

A nutritionist said to prioritize a balanced diet, not "brain care" supplements, for your overall health.

"Brain care supplements"

 are having a moment, but a diet rich in leafy greens and nuts might be the best way to protect the body's most complex organ.

A recent study found that people who ate diets high in magnesium had less age-related brain shrinkage. They also had smaller white matter lesions, a sign of brain aging. The effects were especially pronounced in women, particularly post-menopausal women.

The study, published on March 10 in the European Journal of Nutrition, analyzed the health data of about 6,000 UK-based participants, aged 40 to 73. Researchers from the Australian National University measured dietary magnesium, found in leafy green vegetables like spinach, legumes, nuts, seeds, and whole grains, by administering five questionnaires over 16 months.

The National Institutes of Health recommends adults eat about 320 mg to 430 mg of magnesium per day, but study participants who had the healthiest brains ate above 550 mg. 

Increasing magnesium intake "may lead to significantly better brain health, which would also be expected to contribute to greater preservation of cognitive ability, and lower risk or delayed onset of dementia in later life," researchers stated.

Brain care and magnesium supplements are the latest wellness fads

Wellness gurus and startups, including the Bella Hadid-backed "functional beverage" line Kin Euphorics, have invested in "brain care" products with magnesium which claim to improve concentration and anxiety. But scientists have done little to no testing to verify these claims — and the studies that do exist are inconclusive.

Magnesium supplements are also having a moment on TikTok. Videos claiming magnesium supplements cured users' anxiety and insomnia have garnered tens of millions of views.

But this new study shows that spending money on expensive supplements isn't necessary to boost brain function — just eating more spinach can be enough to get the physical and mental health benefits of magnesium.

Magnesium can also lead to better rest

In addition to the new evidence of promoting healthy brain aging, magnesium also has other health benefits. Magnesium promotes muscle relaxation by blocking the calcium in your body from contracting muscles, sleep scientists previously told Insider, leading to better rest. 

Magnesium also promotes sleep by counteracting glutamate, an amino acid and neurotransmitter that spikes in the body when you're awake and when you're in pain, psychologist and registered dietitian Dr. Supatra Tovar previously told Insider. Uninterrupted, regular sleep has been linked to better memory and focus, which might account for magnesium's perceived mental health benefits. 

Tovar also said people interested in magnesium are better off eating more nuts than reaching for the supplement bottle. Tovar said the body processes nutrients in food better than those manufactured and put into supplements.

Supplements can also cause diarrhea and other gastrointestinal problem, and very large amounts of magnesium could lead to low blood pressure, lethargy, depression, and confusion.

 

A Serving Of Spinach Every Day Could Make Your Brain 11 Years Younger

 Does your doctor even know she is responsible for correcting your

5 lost years of brain cognition due to your stroke?

Is this enough to get the dietician to create a protocol on this? You can't do this on your own if you are on warfarin.

Why Vitamin K Can Be Dangerous If You Take Warfarin

A Serving Of Spinach Every Day Could Make Your Brain 11 Years Younger

 

While Popeye ate spinach everyday to maintain strong muscles, he was also bettering his memory, maybe without even knowing it.

Consuming just a daily serving of spinach — or any type of leafy green, for that matter — may help slow the process of age-associated cognitive decline, according to a new study. The reason? Vitamin K.

A group of researchers at Rush University in Chicago who analyzed the diets and mental functions of 954 elderly people over a five year period found that those who incorporated more green in their diets were more likely to be mentally sharp.

The researchers tracked the diets of participants, whose age averaged 81, for an average of five years. They found that people who ate one or two daily portions of green leafy vegetables had the same cognitive abilities as someone 11 years younger who never consumed leafy greens.

Beyond spinach, vegetables like kale, collards and mustard greens could also be effective in slowing down the brain’s aging process. Previous studies have found that both folate and beta-carotene are brain boosters, but this study is the first to evaluate the benefits vitamin K has on the brain.

“No other studies have looked at vitamin K in relation to change in cognitive abilities over time, and only a limited number of studies have found some association with lutein,” said Martha Clare Morris, Sc.D., assistant provost for community research at Rush University Medical Center and the leader of the study’s research team. The team believes that other foods high in these nutrients, like asparagus, brussels sprouts and carrots could provide the same benefits as the darker greens, and they intend to expand their research to explore this possibility.

The research holds promise for a brain booster that is accessible and affordable. “Since declining cognitive ability is central to Alzheimer’s disease and dementias, increasing consumption of green leafy vegetables could offer a very simple, affordable and non-invasive way of potentially protecting your brain from Alzheimer’s disease and dementia,” Morris said.

The study was presented at the Experimental Biology meeting on March 30.

 

By Kate Bratskeir for huffingtonpost.com

These are the real 'superfoods' you should be eating more of, according to science

Pretty much a totally useless piece of information. We need EXACT amounts, PROTOCOLS, not just the lazy and incompetent 'more'.
https://www.businessinsider.com/healthy-food-list-2018-8

Thanks to some of the scientists at America's foremost public health institution, you don't have to search too hard to find them. The folks at the Centers for Disease Control and Prevention ranked the following items in order of how much nutrition they pack per calorie. Not only do studies suggest that people who eat more of these foods tend to be thinner and live longer than those who rarely or never eat them, they are also linked with a reduced risk of chronic diseases like heart disease and diabetes . So start adding them to your diet.

1/17

Cabbage is a good source of calcium, iron, fiber, folate, and vitamins.

Flickr/VJLawson2001

Cabbage and its cousin Chinese cabbage are rich in calcium, iron, fiber, folate, and vitamins, and very low in calories — 22 for a cup of the regular variety served raw and just nine for a cup of the Chinese variety served raw.

2/17

Cauliflower packs in the fiber and folate.

Dig Inn

Cauliflower is rich in fiber and folate, vitamins B6, C, K, and potassium. A cup of chopped, raw cauliflower has just 27 calories, 3 grams of fiber, and 2 grams of protein. Toss some in your next curry.

3/17

Kohlrabi is high in vitamins C, B6, and potassium.

Shutterstock

Kohlrabi — an off-white veggie you've probably never heard of — is high in fiber, folate, vitamins C and B6, and potassium. A cup of it raw packs just 37 calories but a whopping 5 grams of fiber. Try it baked.

4/17

Scallions are flavorful sources of vitamins A and C.

Weight Watchers

Scallions, known for their crunchy texture and poignant flavor, are low in calories (just 32 for a whole cup ) but high in nutrients like vitamins A and C. Try chopping up a few and adding them to salads.

5/17

Brussels sprouts contain compounds also found in other leafy greens like broccoli that may help reduce the risk of certain cancers.

Flickr / jules

A member of the cabbage family, brussels sprouts contain compounds called glucosinolates and isothiocyanates that may help reduce the risk of certain cancers, according to a study published in the Journal of Food Science.
Brussels are also high in fiber, folate, vitamins A, C, K, and B6, iron, and potassium. A cup of them boiled has around 56 calories and packs some protein too.

6/17

A cup of pumpkin has more potassium than a banana.

LATAM

The naturally deep orange hue of a pumpkin is a good indication of its richness in beta-carotene or vitamin A, which plays a key role in preserving our vision, especially at night . Plus, they're high in potassium (a cup of boiled, mashed pumpkin packs more than a banana), fiber, vitamins B6, C, E, and iron, and they can be baked into a yummy fall gratin.

7/17

Broccoli packs a mean folate punch.

Ruslan Mitin/Shutterstock

Several studies suggest a link between crunchy veggies like broccoli and a reduced risk of certain cancers and other chronic diseases.
Plus the miniature trees are high in vitamin C and folate, which is especially important for women who'd like to get pregnant one day. So try tossing a few stalks in your next stir-fry.

8/17

Zesty arugula may help improve digestion.

Flickr/Alpha

This spicy green is a delightful addition to a salad or pizza. Like its cousins broccoli and kale, arugula has many nutrients that have been linked to disease prevention and improved digestion . Plus, it's a good source of zinc, calcium, and iron. Toss it on your next pizza.

9/17

Bell peppers provide 300% of your daily allowance of vitamin C.

Kelly Dickerson

A great source of vitamins A and C, bell peppers are a crunchy addition to salads and stir-fry. A cup of raw bell pepper provides nearly 100% of your daily allowance of vitamin A and 300% of your daily allowance of vitamin C. They're also a great source of vitamin B6.

10/17

Collard greens have your vitamins covered from A to Z, literally.

Flickr/Meal Makeover Moms

As great sources of fiber, folate, magnesium, vitamins A, B6, C, E, K, calcium, iron, potassium, and zinc, collard greens have your nutrients covered from A to B.

11/17

A cup of kale gives you nearly 700% of your daily allowance of vitamin K.

Vons

Sure, it's trendy now, but kale has been good for you since long before it was cool.
A cup of raw chopped kale gives you more than 200% of your daily allowance of vitamin A plus a whopping 684% of your allowance of vitamin K. It's also high in vitamins C, B6, calcium, and potassium. Like broccoli, kale also contains high levels of glucosinolate plant compounds, which may be helpful in protecting against certain types of cancer .

12/17

Chives contain lots of fiber and vitamins.

Delicious on a baked potato, chives are rich in fiber, vitamins A, B6, C, and K, as well as folate, calcium, iron, magnesium, and potassium.

13/17

Don't dismiss lettuce.

Hollis Johnson/Business Insider

Next time someone disparages a salad as "just lettuce," remind them how good for you leaf lettuce is. With just five calories per cup, leaf lettuce also packs in vitamins A, B6, C, and K, as well as calcium, magnesium, fiber, iron, and potassium.

14/17

Parsley and chicory are good sources of fiber and vitamins.

Flickr/Jeffrey W.

Both parsley and chicory are great sources of vitamins, folate, and zinc. And they're very low in calories — just 22 for a cup of raw parsley and seven for a cup of raw chicory greens.

15/17

Spinach may be a true power food.

Spinach contains several plant compounds, like kaempferol, which studies suggest plays a role in protecting against cancer and other chronic diseases. In fact, a 2011 study suggested that some of these components helped cyclists use less oxygen over the course of a ride. And a 2014 study found that another spinach compound called tyrosine helped to improve reflex speed.

16/17

Swiss chard is rich in iron and magnesium.

A row of colorful swiss chard.

Ulga/Shutterstock

Rich in fiber, vitamins A, B6, C, E, K, calcium, iron, magnesium, and potassium, swiss chard is also low-calorie, with just seven calories per cup . Both its dark green leaves and juicy stalks are completely edible.

17/17

Watercress could help reduce your risk of diseases like diabetes.

Shutterstock

Although often overlooked, watercress is a nutrient-dense alternative to plain old lettuce that can be eaten raw or cooked. Plus, a large review of five studies published in the European Journal of Nutrition suggested that watercress and other leafy greens were among the standout foods with the strongest links to reducing risk of type 2 diabetes.