Super foods are defined as those foods which are so nutrient-rich that they can help fight aging and illness. Super foods have high amounts of flavonoids and micro and macro nutrients while being low in calories. These are the super foods that will boost your immune system and help you fight everything from the flu to aging. The super foods listed are usually based on solid research and should be considered seriously for almost anyone’s diet.

One of the top super foods is spinach. Most doctors will tell you that Popeye had it right. Spinach has more than 100% of vitamins K and A just for starters. It contains more than half the daily requirements for folate and manganese. Spinach has a special concoction of flavonoids, 13 to be exact, which all work together to help slow a number of cancers including breast cancer. If that wasn’t enough to make it a super food, spinach does more. Spinach is a brain food; it’s been associated with improved brain function. Improved eyesight, energy, improved gastrointestinal function are just a few more of this super food’s abilities. It’s easy to see why spinach would be at the top the super foods list. Spinach is a great example of a super food, and it’s easy to see why doctors would want to get the word out.

While being green and leafy is a good thing, it’s not the only thing that’s good for you. Pumpkin is another super food. Even though this plump squash is associated with Halloween, it’s full of nutrients that your body needs every day. This super food has a couple of secrets. First, it’s a fruit, not a vegetable. Second, canned pumpkin is as good for health as the fresh stuff. So if your grocer is coming up short on this fall squash, don’t despair. Pumpkin has lots of fiber which helps to keep you feeling full and beta carotene to help you fight gravity.

No one would ever leave turkey off any list talking about super foods. Turkey is a good source of protein with less saturated fat than red meat. Plus it has selenium which is a trace mineral that gives you a cancer fighting boost. It also has B vitamins that will give you energy and boost brain power.

These three super foods are just a sampling of the good things available. Other foods include blueberries (fresh or frozen), beans (dried helps lower cholesterol), tea (green or black), tomatoes (fresh and canned), walnuts, wild salmon, and oats, just to name a few. Combining foods will increase the absorption of the micronutrients and give you more bang for your buck. Try eating oatmeal with orange juice for a morning antioxidant boost. There are so many good super foods out there and they’re easy to incorporate into any diet.