Eggs Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts.

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Apples Apples are a good source of soluble fiber, which can lower blood cholesterol and glucose levels. Fresh apples are also a good source of vitamin C, an antioxidant that protects your body's cells from damage.

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Almonds Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews3 found that almonds as a food may help maintain healthy cholesterol levels.

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yogurt Tangy, creamy yogurt is loaded with calcium and boasts plenty of protein­ nearly twice as much as regular yogurt-to keep you feeling full throughout the morning." Your best bet Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition).

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Salmon Omega-3 fatty acids in oily fish, such as salmon and tuna can boost your skin's defenses against UV damage. Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage.

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Avocados Unintentional weight gain or loss is a common warning sign of poor dietary habits. Unintentional weight loss appears to be a significant indicator of malnutrition, specifically in disease-related cases. Unintentional weight gain typically indicates that your diet is heavy on empty calories that are packing on pounds but providing little nutritional value to your body.

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Whole grains Whole grains sustain energy because they keep blood sugar stable. Refined carbohydrates (such as white sugar and flour), cause big spikes and drops in sugar levels that can leave you feeling drained.

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Spinach Spinach is high in vitamins A and C and folate. It is also a good source of magnesium. The plant compounds in spinach may boost your immune system. The carotenoids found in spinach - beta carotene, lutein and zeaxanthin - also are protective against age-related vision diseases, such as macular degeneration and night blindness, as well as heart disease and certain cancers.

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Sweet potatoes The deep orange-yellow color of sweet potatoes tells you that they are high in the antioxidant beta carotene, Food sources of beta carotene, which is converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers.

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Drink to good health Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables (except some of the fiber) and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes contain lycopene, an antioxidant that may reduce the risk of prostate cancer. Some vegetable and tomato juices are very high i sodium, so be sure to select the low­ sodium varieties

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Garlic Sulfur compounds in garlic give this herb both its potent smell and its antioxidant and antimicrobial properties. When garlic is crushed, it releases allicin, which wards off heart attacks and strokes.

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Blueberries Loaded with antioxidants, blueberries rank among the top disease-fighting foods. Among the more recent findings Three or more servings a week may reduce a womans risk of heart attack by up to 33 percent, and a diet high in these berries can stave off memory loss by several years.

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