35 Most Powerful Foods On Earth

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Power foods are items you should include in your diet that give you

• The richest amount of nutrients,
• The least amount of calories,
• And the most health benefits
• To decrease your risk of heart disease

Vegetables

1	Asparagus	B6, folate, fiber
2	Bell peppers	B1, B2, B6, folate, C, fiber
3	Bok choy	B6, C, K, Calcium, fiber
4	Broccoli	B6, C, E, K, folate, fiber
5	Carrots	A, C, Fiber, carotenoids*
6	Garlic, onions, leeks, shallots	Phytochemicals*, fiber
7	Spinach, watercress, Swiss chard, romaine, kale, Beets and mustard greens	A, B2, B6, C, E, folate, calcium, copper, magnesium, potassium, zinc, fiber
8	Potato (with skin)	B6, C, potassium, magnesium, fiber
9	Sweet potato	A, C, E, copper, fiber
10	Tomato	A, C, E, potassium, fiber
11	Acorn or butternut squash	A, B1, B6, C, folate, calcium, copper, magnesium, potassium, fiber

Protein Foods

12	Tuna: canned in water or fresh	B12, D, Protein, niacin, selenium, omega-3 fatty acids*
13	Salmon: fresh or canned pink	B6, B12, D, Phosphorus, potassium, selenium
14	Natural peanut butter	E, protein, fiber, niacin, magnesium, phosphorus

Fruits

15	Apples	C, fiber, flavonoids*
16	Apricots	A, C, E, K, fiber
17	Bananas	B6, C, magnesium, potassium, fiber
18	Berries	C, folate, manganese, potassium, fiber
19	Cantaloupe	A, B6, C, folate, potassium, fiber
20	Citrus	A, B6, C, folate, potassium, fiber
21	Kiwi	C, E, magnesium, potassium, fiber
22	Papaya	A, C, E, folate, calcium, magnesium, potassium
23	Peaches	C, E, K, fiber, potassium

Soy Foods

24	Soy milk and cheese	B1, B12, D, protein, niacin, folate, calcium, copper, iron, magnesium, manganese, potassium, zinc
25	Soy nuts	Folate, magnesium, manganese, protein, phytoestrogens*
26	Tofu and tempeh	B1, protein, niacin, folate, calcium, copper, iron, magnesium, manganese, potassium, zinc

Grains

26	Barley	A, B2, Protein, fiber, niacin, copper, iron, magnesium, manganese, selenium, zinc
27	Brown rice	B1, B6, fiber, niacin, magnesium, manganese, selenium, zinc
28	Bulgur	Fiber, niacin, manganese, selenium, magnesium
29	Flaxseed	Fiber, iron, omega-3 fatty acids
30	Oatmeal	Soluble fiber, magnesium, manganese, potassium, zinc
31	Wheat germ	B1, E, niacin, folate, magnesium, manganese, potassium, zinc

Legumes

32	Black beans	B1, Protein, folate, copper, iron, magnesium, manganese, potassium, zinc
33	Black-eyed peas	B1, B6, niacin, folate, copper, iron, magnesium, manganese, potassium, zinc
34	Kidney Beans	B1, niacin, folate, iron, magnesium, manganese, potassium, zinc, omega-3 fatty acids
35	Lentils	B1, B6, protein, fiber, niacin, folate, iron, magnesium, manganese, potassium, zinc

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