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Sardines - "Health food in a can"

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 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. Frozen Blueberries:
Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don't spoil; associated with better memory in animal studies.

How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.

Strawberries provide an excellent source of Vitamin C and flavonoids

11. Canned Pumpkin:
A low-calorie vegetable that is high in fibre and immune-stimulating vitamin A; fills you up up on very few calories.

How to eat: Mix with a little butter, cinnamon and nutmeg.

Source: New York Times on Nutritionist Jonny Bowden, author of "The 150 Healthiest Foods on Earth"

Red, Yellow and Orange Peppers - healthy veggies loaded with vitamins and nutrients