If you've ever seen this on a menu and wanted to order it but didn't know how to pronounce it, it's "keen-wa." It's a grain that's been a staple in South American cooking for 4,000 years. Quinoa is high in protein and fiber and is a good source of zinc, vitamin E and selenium, which have been linked to lowered risks for diabetes and heart disease. It's typically eaten as a side dish much like rice or pasta would be.
Don't like quinoa? Really? Try it. You will.
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Beans
No surprise here. Beans, long a staple in many countries because of their long shelf life and small price tag, are downright good for you. They're jam packed with both kinds of fiber: Insoluble, which helps lower the "bad" cholesterol; and soluble, which helps the body eliminate waste. They're also a low fat protein (which is rare) and have their fair share of potassium and magnesium too.
Don't like beans? Try: Edamame (soy beans) instead. In addition to being fun to eat, they contain omega-3 fatty acids.
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Broccoli
Once upon a time, grandmothers cooked the living daylights out of poor broccoli and, as a result, generations of kids grew up not knowing how wonderfully crunchy -- and delicious -- it can be. It's really good for you too. Broccoli is not just brimming with skin-saving vitamin A, vitamin C and bone-building vitamin K. Dr. Pratt says that this cruciferous (of the cabbage family) veggie is not only one of the "most powerful weapons in our dietary arsenal against cancer," but also "boosts the immune system, lowers the incidence of cataracts, supports cardiovascular health, builds bones, and fights birth defects." Add to that the fact that you can steam it, sauté it in garlic or order it stir-fried with your favorite Chinese protein and you've got an all-around super, superfood.
Don't like broccoli? Try: Cauliflower, Brussels sprouts or cabbage instead.
While you won't find the definition of "superfood" in any seriously scientific textbook, in recent years the term has been bandied about by the media, nutritionists and women's diet gurus to describe foods (mostly fruits, veggies and seeds/nuts) that are rich in phytonutrient content -- in other words, foods that boast significant amounts of stuff that's good for you and should be included in your diet. "Stuff" like antioxidants (to help prevent cell damage), anthocyanins (to help cells block UV light), vitamin C (to help with everything from wound healing to oxidative stress) and dietary fiber (to help food move through your body more quickly).
Used to be that you could feel relatively confident that you were "eating well" if you munched on a couple of carrots, snacked on the occasional apple and steered clear of Big Macs. Not so much anymore. These days it's all about maximizing the nutritional punch of the foods you eat. The more they pack, the healthier you'll be -- and the better equipped your body will be to help fend off certain diseases (including type 11 diabetes and some cancers) and even reverse the aging process. Or so the thinking goes.
On his website, Dr. Steven Pratt, author of several best-selling books including "SuperFoods RX" says that "These nutritional powerhouse foods are loaded with nutrients crucial to a healthy, long life," and notes that they're readily available in most supermarkets -- you just have to know what you're looking for!
Are you game? Let's find out which foods you should add to your grocery list. But, first, a little about why we need to eat these foods rather than just take a vitamin -- or 12.
