SuperFoods Rx

Amy Higgens

By Steven G. Pratt, M.D. and Kathy Matthews

William Morrow $24.95

It's no secret that a diet rich in fruits and veggies is one key to a healthy lifestyle. But not all foods are created equal. Some fruits and veggies are chock full of disease-fighting antioxidants and phytonutrients. Research suggests that just one cup per day of blueberries, for instance, can lower the risk of heart attack and keep skin looking youthful.

Blueberries are just one example of 14 nutrient-dense "superfoods" identified in a new book, SuperFoods Rx.

The authors contend that by making such foods part of your daily diet, it's possible to actually alter the body's biochemistry and put a stop to incremental changes that lead to diseases such as Type II diabetes, hypertension, certain cancers, obesity and Alzheimer's. Besides outlining the main health benefits of each superfood, the book provides suitable substitutions for each, along with recipes and shopping suggestions.

Here's a look at the 14 "superfoods," identified by the authors, and the recommended servings of each.

Beans: Four 1/2-cup servings per week.
Blueberries: 1 to 2 cups daily.
Broccoli: 1/2 to 1 cup per day.
Oats: 5 to 7 servings per day.
Oranges: 1 daily serving.
Pumpkin: 1/2 cup most days.
Salmon: Two to four servings per week.
Soy: 15 grams per day in two meal portions.
Spinach: 1 cup of steamed or 2 cups raw spinach most days.
Tea (green or black): 1 or more cups per day.
Tomatoes: One daily serving processed tomatoes or multiple servings per week fresh tomatoes.
Turkey: 3 to 4 servings per week.
Walnuts: 1 oz., five times per week.
Yogurt: 2 cups per day.