TEN POWERFUL FOODS

1.  Barley grain is a top source of beta-glucan, the same cholesterol-lowering fibre found in oats.
 2.  Baby spinach.  Two cups of this leafy green will pack, more than three times your daily recommended dose of bone-friendly vitamin K.
  3.  Black beans.  The plant content that gives black beans their dark hue may also reduce your risk of breast cancer.
   4.  Bok choy.  Get more than 50 per cent of your daily recommended dose of vitamin C in one cooked cup of this Asian cooking mainstay.
    5.  Canned salmon.  Low-mercury omega-3 canned salmon is also available, making it rich in the protein that is one of the easiest ways to rack up one of your two weekly servings of fish.  Plus, you will pack in the protein while you are at it.
    6.  Chia seeds with 5,000 mg of alpha linoleic (ALA) per ounce.   Getting your omega 3s has never been easier.
    7. Citrus.  Available year-round.  Citrus fruits dish up cancer-fighting flavonoids that lower your odds of lung cancer, colon cancer, and stomach cancers.
     8.  Kefir.  The pro-biotics in this dairy drink support your gut health while serving up at least 40% of your day's energizing of riboflavin and vitamin B12.
     9.  Low sodium vegetable juice.  A healthy short-cut on very busy weeks, these juices pack vitamin C, potassium, vitamin A, beta-carotene, lycopene and fibre.
     10.  Tomato sauce.  Meet America's most popular (and easiest) source of lycopene, an anti-oxident that helps protect your skin from sun damage and may also fight cancer.