According to Steven G. Pratt, author of “SuperFoods Rx: Fourteen Foods That Will Change Your Life”, there are 14 ordinary foods that are vitamin-packed and have superpowers when it comes to keeping us healthy, improving our well-being, and giving us longevity. Our part is just to eat them regularly.

Here are the 14 "superfoods"

Some of these “SuperFoods” are probably in your refrigerator or kitchen pantry right now: beans, blueberries, broccoli, oats, oranges, pumpkin, soy, spinach, green or black tea, tomatoes, turkey, walnuts, wild salmon, and yogurt.

The superpowers they bestow are fully outlined in "SuperFoods Rx":

Beans:
Lower cholesterol, fight heart disease, stabilize blood sugar, reduce obesity, lessen cancer risk, and relieve hypertension.

· Eat four 1/2-cup servings a week. Don't like beans? Substitute green beans, sugar snap peas, green peas, or chick peas instead.

Blueberries:
They lower the risk of heart disease and cancer and help maintain youthful, healthy skin.

· Eat 1 to 2 cups a day. When they aren't in season, eat cranberries, raspberries, strawberries, cherries, currants, and purple grapes.

Broccoli:
Boosts your immune system, reduces the incidence of cataracts, builds bones, and fights birth defects and heart disease.

· Eat ½ to 1 cup a day. Can’t stand broccoli? Eat russels sprouts, red and green cabbage, cauliflower, bok choy, and kale.

Oats:
Lower cholesterol, reduce the risk of heart disease and diabetes, and are high in fiber and protein.

· Eat five to seven servings a week. Don't want it that often? Try wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa.

Oranges:
Support heart health while preventing cancer, stroke, diabetes, and other chronic ailments.

· Eat one a day. Want more variety? Try lemons, grapefruit, kumquats, tangerines, or limes.

Pumpkin:
It's not just for pie. Pumpkin lowers the risk of various cancers, while it promotes youthful, healthy skin.

· Eat 1/2 cup a day. Want an alternative? Try carrots, carrots, butternut squash, sweet potatoes, and orange bell peppers.

Soy:
Prevents heart disease, cancer, and osteoporosis, as well as relieves menopausal and menstrual symptoms.

· Eat at least 15 grams daily. Don’t like soy? Try tofu, soymilk, soy nuts, edamame, or miso.

Spinach:
Popeye was right!
Lowers the risk of cardiovascular diseases, a variety of cancers, age-related macular degeneration, and cataracts.

· Eat 1 cup of steamed spinach or 2 cups of raw spinach a day. Don't like it? Then eat kale, collards, Swiss chard, bok choy, romaine lettuce, mustard, or turnip greens.

Tea (Black or green):
Many people like to drink tea for it's soothing properties but don't know that tea has been shown to boost the immune system, help prevent cancer and osteoporosis, lower the risk of stroke, and promote cardiovascular health.

· Drink at least one cup a day.

Tomatoes:
They lower cancer risk, increase your skin's sun-protection factor, and play a role in preventing cataracts and age-related macular degeneration.

· Eat one tomato a day. Don't like them? Try watermelon, persimmons, or pink grapefruit instead.

Turkey (skinless breast):
It's not just for Thanksgiving. Turkey is not only the perfect healthy low-fat protein, but it also helps build a strong immune system.

· Eat three or four 3-ounce servings a week. Want something else? Skinless chicken breast is a great alternative.

Walnuts:
I hope you are nuts about nuts! Because, walnuts reduce the risk of heart disease, diabetes, and cancer.

· Eat 1 ounce five times a week. Other options include almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, and cashews.

Wild salmon:
It lowers risk of heart disease and cancer.

· Eat it two to four times a week. Don't like salmon? Go for Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, or clams.

Yogurt:
In addition to being a great source of protein and calcium, yogurt promotes strong bones and a healthy heart.

· Eat 2 cups a day. Want something else? Try kefir.