Spinach

Why it’s good for you: Prevents birth defects, heart disease, dementia, colon cancer, and vision loss; protects skin and bones.

One of nature’s best sources of folate, a B vitamin that prevents birth defects, heart disease, dementia, and colon cancer (the third most common cause of cancer in women). Another compound in spinach, called lutein, helps prevent macular degeneration, a leading cause of age-related vision loss. But, probably one of the most exciting new findings is that lutein helps protect your skin from the damaging effects of sun exposure. It appears that lutein protects the fats in the top layer of skin, preventing dehydration, roughness, and possibly even wrinkles over time. Spinach also is an excellent source of vitamin K, a nutrient essential for bone development.

How to include more in your diet: Besides the typical spinach, add frozen chopped spinach to homemade soups, layer it into lasagna, and use large leaves instead of a tortilla to wrap around cheese, beans, and salsa, etc.