Dr. Johnny Bowden is a Nutritionist and Author of the book “The 150 Healthiest foods on Earth.”  He has updated his list of the 11 “Best” foods for you to eat. Granted, some or even most of these foods aren’t readily available in your local grocery market, but it is worth it to look for these foods, even online! After reading the article take some time to go online and look up great recipes to incorporate into your daily menu!  Get a pen, or print out this page, and make room in your refrigerator  because this list will help you upgrade your health–without a prescription!

1.  Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.  
   How to eat: Fresh, raw and grated to make a salad, add a few garlic cloves and olive oil with seasoning and you have an amazing beet salad. Heating decreases the antioxidant power. 
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
   How to eat: Asian-style slaw or as a crunchy addition to any fish taco!
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
   How to eat it: Chop and saute in olive oil.
4. Cinnamon: May help control blood sugar and cholesterol.
   How to eat it: Sprinkle it on whole wheat toast, or oatmeal (porridge) for a nice taste.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
   How to eat: Just drink it. You may also buy it online take a look at the POM website for great ideas and recipes on what to do with Pomegranate’s. 
6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
   How to eat: Go to California Dried Plums.org page to look at some good nutrition facts and recipes.
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death. You can find them in the market fairly easily!
   How to eat: Roasted as a snack, or sprinkled on salad.
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 packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread. Here is a Beet and Sardine Sandwich recipe–two birds with one stone! 
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.  We can all use help with our memory!
    How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
    How to eat: Mix with a little butter, cinnamon and nutmeg.