Unmasking the super foods

These 10 nutrient-packed provisions can help us stay healthy and fit

Green tea: If fish is the "brain food," then green tea is the "brain drink." It contains high levels of antioxidants called polyphenols, a group of chemical substances said to be key in fighting oxidative stress, which causes neurodegenerative diseases and some cardiovascular diseases. Green tea helps protect brain cells against Alzheimer's disease, controls flatulence, regulates body temperature and helps heal wounds.

Walnuts: The clumpy-shaped nut has one of the highest antioxidant levels of any tree fruit, meaning it helps to improve your cardiovascular system. It also has high levels of Omega-3 fatty acids, which help cognitive function while stemming the effects of rheumatoid arthritis.

Blueberries: One of the most popular super foods, blueberries are a fruit long enjoyed for their flavor and low caloric value; now they are also coveted for their nutritional benefits. In addition to being low in sodium, fiber rich and full of vitamin C, blueberries are high in antioxidant phytonutrients that neutralize the effects of cataracts, glaucoma, hemorrhoids and peptic ulcers.

Kefir: Similar to yogurt, kefir is a cultured, enzyme-rich food that has beneficial bacteria, vitamins, minerals, calcium and amino acids. Kefir helps regulate the nervous system while promoting bowel movement, reducing flatulence and boosting energy. For many parents, it has become a popular ingredient for kids' smoothies.

Brown rice: White rice begins as this whole grain; the process of converting it from brown to white depletes it of many vitamins and nutrients. That's why the brown version is much healthier; it is rich in such minerals as selenium (may reduce colon-cancer risk) and is a quality source of fiber and essential fatty acids. Brown rice may also help lower risk of joint inflammation, as well as lower LDL (so-called "bad") cholesterol.

Ground flax seed: Often sprinkled on cereal and salads (though it can also be used in baking), flax seed is rich in lignan, an antioxidant that may play a role in fighting such diseases as breast cancer and diabetes. It is also high in omega-3 fatty acids and has been shown to lower LDL cholesterol.

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