HOW TO READ THE KEY
These icons represent the health benefits of each powerfood.
BUILDS MUSCLE: Foods rich in muscle-building plant and animal proteins qualify for this seal of approval, as do foods
containing certain minerals linked to proper muscle maintenance, such as magnesium.
HELPS PREVENT WEIGHT GAIN: Foods that fight obesity and reduce your risk of developing diabetes earn this badge. They
are typically foods high in fiber and slow-absorbing carbohydrates that keep blood sugar levels stable.
STRENGTHENS BONE: Calcium and vitamin D are the most important bone builders, and they protect the body against
osteoporosis. But beware: High levels of sodium can leach calcium out of bone tissue. Fortunately, all of the powerfoods are
naturally low in sodium.
LOWERS BLOOD PRESSURE: Any food that's not high in sodium can help lower blood pressure—and earn this designation—
if it has beneficial amounts of potassium, magnesium, or calcium.
FIGHTS CANCER: Low-fat, high-fiber diets lower your risk of some types of cancers. New research shows that you can also
help foil cancer by eating foods that are high in calcium, beta-carotene, or vitamin C. In addition, all cruciferous (cabbage-type)
and allium (onion-type) vegetables get this symbol because research has shown they help prevent certain kinds of cancer.
IMPROVES IMMUNE FUNCTION: Vitamins A, E, B6, and C; folate; and the mineral zinc help to increase the body's immunity
to common illnesses like colds and certain types of disease. This icon indicates a powerfood with high levels of one or more ofthese nutrients.
BATTLES HEART DISEASE: Artery-clogging cholesterol can lead to trouble if you eat foods that are predominant in saturated
and trans fats, while foods that are high in monounsaturated or polyunsaturated fats will actually help protect your heart by
keeping your cholesterol levels in check. The foods wearing this badge also may keep your arteries flexible.
#1: Almonds and Other Nuts and Seeds
POWER NUTRIENTS: Protein, monounsaturated fats, vitamin E, fiber,
magnesium, phosphorus
FIGHTS AGAINST: Obesity, heart disease, muscle loss, wrinkles, cancer,
high blood pressure
TRY THESE, TOO: Walnuts, pistachios, peanuts, Brazil nuts, flaxseed,
pumpkin seeds, sunflower seeds, and avocados
All nuts are high in protein and monounsaturated fat. But almonds
are like Jack Nicholson in One Flew over the Cuckoo's Nest: They're the
king of the nuts. A 2009 study in the American Journal of Clinical
Nutrition showed that eating almonds suppresses hunger, and the more
you chew them the greater your feelings of fullness will be. In the study,
