14. Consume Micro-plants

Micro-plants consisting of blue-green algae, chlorella, spirulina, wheat grass, and barley grass contain more vitamins and minerals than kale and broccoli. They are an excellent source of two important phytochemicals: chlorophyll and lycopene. Micro-plants, commercially known as green foods, contain a concentrated combination of phytochemicals, vitamins, minerals, bioflavonoids, proteins, amino acids, essential fatty acids, enzymes, coenzymes, and fiber. They support your body’s ability to detoxify heavy metals, pesticides, and other toxins, plus boost your immunity to disease.

15. Chomp on Chives

Chives and chive flowers are high in vitamin C, folic acid, potassium, calcium, and blood-building iron. They promote good digestion, reduce flatulence, prevent bad breath, and help stimulate your metabolism. Chives, when eaten regularly, may help to lower blood cholesterol levels. Because of their high vitamin C content, they may help speed recovery from a cold; the sulfurous compounds contained in chives are natural expectorants. Best used fresh, chives are easy to grow in pots at home.

16. Munch on Olives

Long an essential part of the Mediterranean diet, olives are delicious, and their oil, high in monounsaturated fats, has been in the news because of its ability to reduce “bad” cholesterol in the blood. Researchers also suspect olive oil may protect against gastrointestinal cancer by influencing the metabolism of the gut. Olive oil also contains Vitamin E, antioxidants, and beta-carotene—all metabolism boosters. Dr. Andrew Weil recommends the exclusive use of olive oil for fat in the diet. Studies have shown that people who consume olive oil in preference to other fats have a lower incidence of heart disease.

17. Eat More Wild Salmon

Salmon is one of the primary superfoods. That’s because it’s laden with two types of omega-3 fatty acids (DHA and EPA) that can have a dramatic impact on reducing heart disease, Alzheimer’s disease, Parkinson’s disease, and osteoporosis. With their anti-inflammatory properties, these fatty acids also help blood clots from forming unnecessarily within the circulatory system, may even prevent cardiac arrhythmia, and may help calm an overactive immune system in people with autoimmune diseases. For the healthiest, most eco-friendly, nutrient-packed salmon, check your grocery or local farmers’ market for wild salmon.

18. Eat Fresh Blueberries

In a Newsweek article dated June 17, 2002, neuroscientist James Joseph of Tufts University made it clear that when it comes to brain protection, there’s nothing quite like the blueberry. Dr. Joseph calls it the “brain berry” and attributes its health benefits to antioxidant and anti-inflammatory compounds. He sees potential for reversing short-term memory loss and forestalling many other effects of aging. The American Institute for Cancer Research recommends eating blueberries because they are “one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer.” By eating only half a cup of fresh or frozen blueberries a day, you can receive their antioxidant protection and benefit from their anti-aging and metabolism-boosting properties. When out of season, use frozen blueberries in a smoothie or mixed with yogurt and walnuts as a delicious snack.

19. Eat Avocados

Avocados are incredibly healthful for you. In addition to being packed with important vitamins, avocados are able to lower bad cholesterol, decrease your risk for cancer, and prevent heart disease because they include oleic acid (a monounsaturated fat) and healthy fatty acids, and they are high in magnesium and potassium. Research has also shown that these tasty fruits help the body absorb nutrients from other foods eaten with them. Just keep in mind that an avocado is high in calories— each fruit contains approximately 300 calories and 35 grams of fat—as you figure out new ways to incorporate it into your meals.

20. Feast on Low-Fat Yogurt

Yogurt is tasty and a great source of protein and calcium—which we’ll touch on soon—but some yogurt also comes loaded with live cultures known as probiotics. These creatures live in your intestine and are warriors against bad bacteria and help with the digestive process (a recent study showed that people who ate three servings of light yogurt a day lost 20 percent more weight than those who reduced their calorie intake alone).

21. Eat Dark Chocolate

Chocolate is good for you. Well, sort of. It’s still high in calories, but an ounce of dark chocolate will provide you with antioxidants and can help lower your blood pressure. Just keep in mind that the darker the chocolate, the better off you are because dark chocolate contains the least amount of fat and sugar.

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