In the super-healthy family of cruciferous vegetables that includes broccoli and cauliflower, cabbage is a standout. Scientists have identified compounds in cabbage that reduce the risk of cancers — including breast, stomach, lung and prostate cancer — as well as heart disease, gastrointestinal problems and Alzheimer's disease. Cabbage is also a rich source of vitamins A, C and K, which protects joints and can lower the risk of osteoarthritis. Lieberman contends that "probably the biggest misconception about cabbage is that it needs to be cooked forever. That's not true at all. It's fantastic raw, and even with very brief cooking times in quick curries and stews."
The 10 Things categorizes "Super Fish" as those low in contaminants and high in the omega-3 fatty acids in fish oil — chief among them, salmon, Arctic char, halibut and rainbow trout. Studies show that regularly consuming such fish can help lower blood pressure and reduce inflammation; and that the fish oil in them provides a brain-nourishing compound that can slow the mental decline associated with aging. Lieberman said cooks increasingly can find "lots of simple, quick fish recipes that take the worry and stress out of cooking fish," such as his recipe for Roasted Salmon over French Lentils, Tomatoes, and Fennel, which includes not just one but three of his 10 superfoods.
Learn to like 'em. As nutritionists increasingly warn of the health risks of consuming too much red meat, lentils are a near-perfect substitute: When mixed with rice or another grain, these little legumes form a complete protein with all the amino acids the body needs. Lentils have no cholesterol, virtually no fat, and high proportions of soluble and insoluble fibers that help manage blood sugar, lower cholesterol and aid digestion. They're also packed with vitamins and minerals, including iron. "Lentils are so good for you, they're worth keeping around all the time," Lieberman says. "A good tip for doing that is to make a big batch and slightly undercook the lentils, refrigerate them once they're cool, and then use them as needed in your recipes for everything from salads to stews."
Next: More superfoods. >>