15 Nutritional Powerhouse Foods That You Shouldn't Do Without

There are 15 foods out there that everyone should make a regular part of their diet. They taste great, carry lots of nutrients, and can cut your risk of many diseases dramatically! So let us start with the only 'meat' on the list, which is really fish.

Salmon is thought of as a fatty fish, but please understand...this fat is good fat. (Yes there is such a thing!) Salmon contains omega-3 fatty acids. These are fats that are extremely good for you, so good in fact, that believe it or not, people with coronary heart disease are encouraged to eat some salmon every day! Omega-3 fatty acids reduce inflammation. The fat in this food can even reduce the inflammation of rheumatoid arthritis. It can be obtained from salmon, but also is found readily in fish oil supplements. For someone with no coronary problems, aim for two servings a week.

The USDA ranks 24 anti-oxidant fruits and vegetables, and blueberries are at the top of the list. Antioxidants inhibit cell damage caused by cancer, heart disease, other chronic illnesses and environmental stressors. Blueberries have been shown to help protect humans against cancer,heart disease, macular degeneration, urinary tract infections and brain damage caused by strokes. Studies are being done to see if blueberry consumption can even help protect the brain against the signs of age. It does not matter if your berries are fresh or frozen, and they are scrumptious tossed onto cereal, ice cream, cottage cheese or pudding.

Second only to blueberries, are strawberries. They have the same antioxidant effects, and additionally may aid in the self-destruction of cancer cells in the body. Strawberries have more vitamin C than oranges ounce for ounce. A cup of strawberries contains a full day's supply. Vitamin C has been shown to lower the risk of heart disease by reducing plaque formation and preventing clots.