1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.How to eat it: Chop and saute in olive oil.
4.Cinnamon: May help control blood sugar and cholesterol.How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.How to eat: Just drink it.
6. Prunes: They are packed with antioxidants.How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.How to eat: Roasted as a snack, or sprinkled on salad.
8. Sardines: Dr. Bowden calls them �health food in a can.'� They are high in omega-3�s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
9. Turmeric: The �superstar of spices,'� it may have anti-inflammatory and anti-cancer properties.How to eat: Mix with scrambled eggs or in any vegetable dish.
10. Blueberries: Load up on fresh blueberries when in season and freeze for cold-winter months. Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are also available year-round and don�t spoil; associated with better memory in animal studies.How to eat: Blended with yogurt or soy milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.How to eat: Mix with cinnamon and nutmeg.