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" To the stomach and beyond! From wild salmon to sweet potatoes, the following culinary crusaders perform heroics in your body, like lowering your cholesterol and boosting your immune system. Read on to discover the amazing nutritional benefits these delicious foods deliver as well as tasty ways to prepare them.   Wild Salmon The pink fish is packed with heart-healthy omega-3 fatty acids that help lower cholesterol, prevent heart disease and reduce stress by boosting serotonin levels. Feeling a little sluggish? Salmon contains a number of nutrients (among them, vitamin B6, niacin and riboflavin) that help convert the food you consume into energy.   Blackened Salmon with Pineapple Rice Cool Salmon &amp;amp;amp; Couscous Salad with Snap Peas, Orange &amp;amp;amp; Mint Salmon BLT   Oranges A powerful combination of vitamin C, potassium and folate helps these citrus fruits ration out energy steadily instead of giving you a quick sugar rush. The fruits&amp;#039; inner membranes are full of pectin, a soluble dietary fiber that may reduce blood cholesterol levels. And their vitamin C helps lower stress hormone levels\u2014making for a calmer you in hectic times.   Halibut with Spinach, Oranges &amp;amp;amp; Olives Cod Cakes with Orange &amp;amp;amp; Radish Salad Citrus Salad with Honey-Lime Dressing   Tomatoes Rich in lycopene, an antioxidant that is believed to suppress the growth of tumors, the fruits disguised as vegetables are also full of other nutritious elements\u2014like vitamin C and fiber\u2014that can help lower blood pressure and stabilize your mood.   Roasted Salmon, Tomatoes and Cauliflower Chickpea, Orange and Tomato Salad Roasted Tilapia, Tomatoes &amp;amp;amp; Garlic   Leafy Greens Spinach, Swiss chard and kale are among the healthiest foods you can eat. Besides having potential cancer-fighting powers, according to studies, they are packed with magnesium, which improves your body&amp;#039;s response to stress, and full of carotenoid antioxidants that protect the blood vessels. Research also shows that the folic acid in leafy greens may reduce depression and improve blood flow to the brain.   Gnocchi with Saut\u00E9ed Swiss Chard Spice-Rubbed Steak with Spinach Couscous Quick Sausage, White Bean and Spinach Stew   Nuts Almonds, walnuts, pistachios and the like are heart-healthy because of their high unsaturated fat content\u2014eating a handful a day may improve your cholesterol, according to recent studies. Taken alone, each type of nut has major benefits: Just 1\u20444 cup of almonds has almost as much calcium (important for osteoporosis prevention) as the same amount of milk. Walnuts may help lower the risk of diseases like arthritis and psoriasis by reducing C-reactive protein, a marker of inflammation, in the body. And, according to a recent study, pistachios may help boost your antioxidant levels.   Pork with Lentils Pistachio Chicken with Couscous &amp;amp;amp; Greens Cold Sesame Noodle Salad   Blueberries Considered the original superfood, these berries are ranked number one in antioxidant levels by the United States Department of Agriculture (USDA). They contain 15 types of anthocyanins (antioxidants), plus vitamins A and C, potassium, iron, folate and manganese. What&amp;#039;s more, they&amp;#039;re believed to lower cholesterol, improve memory and eyesight, slow signs of aging, and reduce the risk of heart disease and diabetes.   Blueberry Focaccia Cottage Cheese Pancakes with Blueberry Compote Blueberry-Melon Salad with Thyme Syrup   Pomegranates The red fruits are packed with antioxidants, which may help reduce LDL (&amp;quot;bad&amp;quot;) cholesterol. A recent study also found that ellagitannins, phytochemicals found in the fruits, inhibited the growth of estrogenresponsive breast cancer.   Steak with Chickpea, Pomegranate &amp;amp;amp; Arugula Salad Pomegranate Sorbet Pomegranate Poached Pears   Legumes Beans and lentils are great sources of protein, carbohydrates and soluble fiber, which makes you feel fuller longer. They have low glycemic indexes\u2014causing your blood sugar to rise gradually, not spike sharply\u2014 and lessen the risk of type 2 diabetes by helping your body use glucose more efficiently.   White Fish with Chickpea Ragu Spiced Pork with Black-Eyed Pea Salsa Cuban Beans   Sweet Potatoes With these fleshy orange spuds, you can get your carbohydrate fix and load up on the antioxidant beta-carotene (which is converted to vitamin A in the body). Betacarotene has cornea-protecting benefits that keep vision sharp and, in studies, has been shown to help fight respiratory infections.   Sweet Potato Flatbread Sweet Potato and Black Bean Burritos Sweet Potato Skins   Garlic and Onions Go ahead, pile them on. Both pungent foods contain sulfur compounds that have been shown in studies to kill viruses and may even help prevent sickness. Recent research has also suggested that the two decrease blood lipid levels, prevent clot formation and lower blood pressure.   Orange Chicken, Peppers &amp;amp;amp; Onions Pasta with Roasted Cauliflower &amp;amp;amp; Red Onions Tuna, Tomato, Red Onion and Olive Pita   Yogurt Thanks to its live active cultures (&amp;quot;good&amp;quot; bacteria), the creamy product can help keep your digestive and immune systems healthy. It&amp;#039;s also rich in magnesium (crucial for energy) and contains bone-building calcium. Opt for Greek yogurt, which is higher in protein and lower in sodium and sugar than the regular kind.   Holly&amp;#039;s &amp;quot;Fried&amp;quot; Crispy Chicken Recipe Tandoori Chicken Breasts on Pitas Yogurt Chicken Kebabs with Tomato Salad "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.womansday.com/health-fitness/nutrition/advice/a5576/12-powerhouse-foods-114496/>