The 29 Healthiest Foods on the Planet 

The following is a "healthy food hot list" consisting of the 29 foodthat will give you the biggest nutritional bang for you caloric buck, aswell as decrease your risk for deadly illnesses like cancer, diabetesand heart disease. Along with each description is a suggestion as tohow to incorporate these power-foods into your diet. If you're searchingfor more tips on healthier living, take a direct approach to yourhealth and wellness by customizing your individual health insurance needs.

Fruits

01. Apricots
The Power:  Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power:  Oleic acid, an unsaturated fat that helps lower overall cholesteroland raise levels of HDL, plus a good dose of fiber. One slice has 81calories, 8 grams of fat and 3 grams of fiber. Try a few slices insteadof mayonnaise to dress up your next burger.

03. Raspberries
The Power:  Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin Cand are high in fiber, which helps prevent high cholesterol and heartdisease. A cup has only 60 calories, 1 gram of fat and 8 grams offiber. Top plain low-fat yogurt or oatmeal (another high fiber food)with fresh berries.

05. Cantaloupe
The Power:  Vitamin C (117mg in half a melon, almost twice therecommended daily dose) and beta-carotene - both powerful antioxidantsthat help protect cells from free-radical damage. Plus, half a melonhas 853mg of potassium - almost twice as much as a banana,which helps lower blood pressure. Half a melon has 97 calories, 1 gramof fat and 2 grams of fiber. Cut into cubes and freeze, then blendinto an icy smoothie.

06. Cranberry Juice
The Power:  Helps fight bladder infections by preventing harmfulbacteria from growing. A cup has 144 calories, 0 grams of fat and 0fiber. Buy 100 percent juice concentrate and use it to spice up yourdaily H20 without adding sugar.

07. Tomato
The Power:  Lycopene, one of the strongest carotenoids,acts as an antioxidant. Research shows that tomatoes may cut the riskof bladder, stomach and colon cancers in half if eaten daily. A tomatohas 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices witholive oil, because lycopene is best absorbed when eaten with a littlefat.

08. Raisins
The Power:  These little gems are a great source of iron, which helpsthe blood transport oxygen and which many women are short on. Ahalf-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisinson your morning oatmeal or bran cereal - women, consider thisespecially during your period.

09. Figs
The Power:  A good source of potassium and fiber, figs also contain vitamin B6,which is responsible for producing mood-boosting serotonin, loweringcholesterol and preventing water retention. The Pill depletes B6, so ifyou use this method of birth control, make sure to get extra B6 in yourdiet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber.(Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1gram of fiber per cookie). Fresh figs are delicious simmered alongside apork tenderloin and the dried variety make a great portable gym snack.

10. Lemons and Limes
The Power:  Limonene, furocoumarins and vitamin C, all of which helpprevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a fewof each and squeeze over salads, fish, beans and vegetables for fat freeflavor. See also: Beneficial Bytes: Lemons and Limes.

Vegetables

11. Onions
The Power:  Quercetin is one of the most powerful flavonoids(natural plant antioxidants). Studies show it helps protect againstcancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber.Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power:  These odd-looking vegetables contain silymarin, anantioxidant that helps prevent skin cancer, plus fiber to help controlcholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams offiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemonjuice on top, then pluck the leaves off with your fingers and use yourteeth to scrape off the rich-tasting skin. When you get to the heart,you have found the best part!

13. Ginger
The Power:  Gingerols may help reduce queasiness; other compounds mayhelp ward off migraines and arthritis pain by blockinginflammation-causing prostaglandins. A teaspoon of fresh gingerroot hasonly 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and sliceor grate into a stir-fry.

14. Broccoli
The Power:  Indole-3-carbinol and sulforaphane, which help protectagainst breast cancer. Broccoli also has lots of vitamin C andbeta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams offiber. Don't overcook broccoli - instead, microwave or steam lightly topreserve phytonutrients. Squeeze fresh lemon on top for a zesty andtaste, added nutrients and some vitamin C.

15. Spinach
The Power:  Lutein and zeaxanthin, carotenoids that help fend offmacular degeneration, a major cause of blindness in older people. Plus,studies show this green fountain of youth may help reverse some signsof aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add rawleaves to a salad or saute with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power:  Brassinin, which some research suggests may help preventbreast tumors, plus indoles and isothiocyanates, which lower levels ofestrogen, make this vegetable a double-barreled weapon against breastcancer. A cup will also give you 158mg of calcium(16 percent of your daily recommended requirement) to help beatosteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams offiber. Find it in your grocer's produce section or an Asian market.Slice the greens and juicy white stalks, then saute like spinach or tossinto a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power:  Winter squash has huge amounts of vitamin C andbeta-carotene, which may help protect against endometrial cancer. Onecup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cuton in half, scoop out the seeds and bake or microwave until soft, thendust with cinnamon.

18. Watercress and Arugula
The Power:  Phenethyl isothiocyanate, which, along with beta-caroteneand vitamins C and E, may help keep cancer cells at bay. One cup hasaround 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafygreens; instead, use them to garnish a sandwich or add a pungent,peppery taste to salad.

19. Garlic
The Power:  The sulfur compounds that give garlic its pungent flavor canalso lower LDL ("bad") cholesterol, lower blood pressure and evenreduce your risk of stomach and colon cancer. A clove has 4 calories, 0fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until softand sweet and spread on bread instead of butter.

Grains, Beans, Dairy and Nuts

20. Quinoa
The Power:  A half cup of cooked quinoa has 5 grams of protein, morethan any other grain, plus iron, riboflavin and magnesium. A half-cuphas 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for aprotein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power:  A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power:  Isoflavones, which may inhibit estrogen-promoted breastcancers, plus fiber for heart health and an impressive 9 grams of proteinper half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 gramsof fiber. Isoflavones hold up through processing, so buy lentilscanned, dried or already in soup. Take them to work, and you will have aprotein packed lunch.

23. Peanuts
The Power:  Studies show that peanuts or other nuts (which containmostly unsaturated "good" fat) can lower your heart-disease risk by over20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams offiber. Keep a packet in your briefcase, gym bag or purse for aprotein-packed post-workout nosh or an afternoon pick me up that willsatisfy you until supper, or chop a few into a stir-fry for a Thaiaccent. See also: The Nut Case

24. Pinto Beans
The Power:  A half cup has more than 25 percent of your dailyrequirement of folate, which helps protect against heart disease andreduces the risk of birth defects. A half-cup (canned) has 103calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse andtoss into a pot of vegetarian chili.

25. Yogurt
The Power:  Bacteria in active-culture yogurt helps prevent yeastinfections; calcium strengthens bones. A cup has 155 calories, 4 gramsof fat, 0 grams of fiber. Get the plain kind and mix in your own fruitto keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.

26. Skim Milk
The Power:  Riboflavin(a.k.a. vitamin B2) is important for good vision and along with vitaminA might help improve eczema and allergies. Plus, you get calcium and vitamin D,too. One cup has 86 calories, 0 fat and 0 fiber. If you are used tohigh fat milk, don't go cold turkey; instead, mix the two together atfirst. Trust this fact: In a week or two you won't miss it!

Seafood

27. Shellfish (Clams, Mussels)
The Power:  Vitamin B12to support nerve and brain function, plus iron and hard-to-get mineralslike magnesium and potassium. Three ounces has 126 to 146 calories, 2to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat)Manhattan clam chowder.

28. Salmon
The Power:  Cold-water fish like salmon, mackerel and tuna are the bestsources of omega-3 fatty acids, which help reduce the risk of cardiacdisease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0fiber. Brush fillets with ginger-soy marinade and grill or broil untilfish flakes easily with a fork.

29. Crab
The Power:  A great source of vitamin B12 and immunity-boosting zinc. A3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" insushi is usually made from fish; buy it canned instead and make yourown crab cakes. See also: Fish and Seafood Reci