Top ten food for 2010 PART I

While the term superfood has been conferred on some berries more than others, the entire family has been a hotbed of research for scientists. Acai berries, blackberries, blueberries, both wild and cultivated, raspberries, strawberries and even cranberries - all have distinct health benefits, showing that the term variety does indeed have merit. Some berries defend against certain cancers while others promote healthy arteries. Others still fight against cognitive decline.

Here's another powerful disease-fighting family whose members are also known as the cruciferous family. Brassica includes arugula, bok choy, Brussels sprouts, various cabbages, cauliflower, collards, horseradish - including the hot Japanese horseradish wasabi- kale, kohlrabi, mustard greens, radish, rapini, rutabaga, turnips and watercress. Just this year alone, dozens of studies have examined various substances in these foods and their powerful action in fighting different types of cancer. And these vegetables work in diverse ways to combat cancer at all different stages of the disease.
For those who aren't cruciferous fans, repeated tasting helps. And for broccoli, some garlic and lemon with a splash of extra virgin olive oil might change your minds.

Naming the number one whole grain choice isn't fair. All whole grains have something to offer and by eating a mix, you can gather an assortment of perks. Some, like barley, oats and rye, supply benefits for blood cholesterol and regulating blood sugar while others, like whole wheat, provide advantages for regularity. Read labels and look for whole grain as the first ingredient. Be aware that enriched wheat equals refined grain.