Sweet potatoes

Why it’s good for you: Healthy Skin

A serving of sweet potatoes supplies five times the Daily Value for beta carotene, which might lower your risk for cancer, boost defenses against colds and infections, and protect the skin from sun damage. Beta carotene accumulates in the skin providing partial 24-hour protection against sun damage. The more carotene-rich produce you eat, the more skin protection you get. Bright orange veggies also supply hefty amounts of vitamin C, potassium, and iron, and more fiber than a slice of whole wheat bread.

How to include more in your diet: Microwave a sweet potato and top with maple syrup and pecans. Puree and add to soups as a thickener. Use instead of potatoes in salads. Slice sweet potatoes into wedges, salt, and bake at 425 degrees for 15 minutes for golden fries. Cook, mash, and use instead of noodles or rice as a base for any dish.