A variety of winter squash, acorn squash is so named for its nut-like shape. A 1/2-cup serving of baked acorn squash (103g) is a good source of heart-healthy nutrients such as fiber, magnesium, potassium, vitamin C, and vitamin B6, as well as manganese and thiamin. Choose a dark green acorn squash (with up to one-half the squash yellow-orange) that is firm, smooth-skinned and heavy for its size. It's wonderful stuffed or pureed in a soup. One-half cup baked contains only 57 calories.

Anthocyanins are phytonutrients that give some fruits and vegetables their red, blue, and purple colors. According to researchers, anthocyanins possess anti-inflammatory, antioxidant, anti-aging and anti-carcinogenic properties. Fruits and vegetables with significant quantities of anthocyanins include cherries, pomegranate, plums, red cabbage, grapes, apples, and most berries.

As their name suggests, antioxidants combat the oxidation - the rust, if you will - of our cells. Antioxidants help repair, prevent, or limit oxidative damage to our cells caused by free radicals. Some of the best known antioxidants include vitamin C, vitamin E, selenium, and carotenoids. While all fruits and vegetables contain antioxidants, some such as blueberries, cranberries, blackberries, raspberries, artichokes, raisins, and prunes are antioxidant Superfoods.

Why does an apple a day keep the doctor away? Because one medium apple (154g) provides an excellent source of fiber, and according to USDA researchers, three varieties - Red Delicious, Granny Smith, and Gala - rank in the top 20 food sources of antioxidants, based on their total antioxidant capacity per serving size. Also, studies show one of the main antioxidant constituents of apples, quercetin, may reduce the risk of Alzheimer's disease as well as lung and prostate cancers. With all of these health benefits for just 80 calories, apples may not only keep doctors away, but also Father Time. And put down that peeler: A medium-sized Red Delicious apple with skin has about twice as much fiber and 45 percent more antioxidants than a naked one.

Migrants from Northeastern China, apricots eventually made their way to Europe where they inspired the term "golden apple." A serving of three medium-sized fresh apricots (35g/ea) has only 50 calories and provides an excellent source of vitamin A and a good source of vitamin C. These fragile peach-like fruits, with their perfumed aroma and ultra-sweet flavor, are also rich in beta-carotene. They can be enjoyed fresh or dried.

Eating a cooked, medium sized artichoke (120g) is like opening a gift to yourself. It is rich in fiber, vitamin C, and vitamin K and is a good source of magnesium, potassium, manganese, and folate - all for just 60 calories. Also, artichokes are an antioxidant Superfood, ranking seventh overall and first among vegetables in an antioxidant study of over 100 common foods conducted by USDA researchers. In addition, artichokes supply luteolin and cynarin, phytonutrients that may lower cholesterol levels. Amazingly, California produces virtually 100 percent of the artichokes in the U.S. - and consumes almost half of them!

Arugula is a peppery, aromatic nutrient-rich salad green. About three cups (85g) contain only 20 calories and provide an excellent source of folate and vitamins A, C and K. This same serving is a good source of calcium, magnesium and manganese making it a Superfood for your bones. These greens also have significant quantities of the phytonutrients beta-carotene, lutein/zeaxanthin and glucosinolates.

Sometimes referred to as the aristocrat of vegetables, a serving of asparagus (five spears, 93g) has only 21 calories and is an excellent source of folate and vitamin K. This same serving provides a good source of vitamin A and vitamin C. Healthful diets with adequate folate may reduce the risk of heart disease, fractures and a woman's risk of having a child with a brain or spinal cord defect. Also, according to the National Cancer Institute, asparagus is the highest tested food containing glutathione, one of the body's most potent antioxidants. It's best to consume asparagus spears the day you buy them, since flavor and vitamins tend to diminish the longer you keep them. But if you need to store your asparagus overnight, cut off the ends and place the stalks upright in a bowl of water in the refrigerator. Steam the tips and serve with olive oil, lemon juice, and top with fresh ground pepper or toasted garlic and almonds. For another tasty option try "Cream" of Asparagus and Pea Soup.

While often overlooked because of their high fat content, this is actually part of what makes avocados so nutritious (in moderation). The monounsaturated fat in avocados has been shown to lower LDL "bad" cholesterol, while raising HDL "good" cholesterol. One-fifth medium avocado (30g) has 55 calories and is also a good source of heart-healthy fiber and supplies significant quantities of potassium and folate. In a study from Mexico, people who ate one avocado per day for a week saw total cholesterol drop 17 percent. Japanese researchers have found avocados may also protect against liver damage.

About half of American adults do not get enough vitamin A, according to a recent report from the U.S. Department of Agriculture (USDA). Vitamin A is essential for healthy skin (helps maintain the epithelial tissues that make up the skin surface), eyesight (inadequate intake can lead to poor vision in dim light and possibly age-related macular degeneration) and immune function (important in the development of immune cells). Given that it's important to ensure adequate intake of vitamin A, try sources such as sweet potatoes, butternut squash, carrots, pumpkin, cantaloupe, spinach and kale.

At about 110 calories per medium banana (126g), bananas are the perfect snack, providing a good source of complex carbohydrates which are broken down slowly to provide lasting energy. Bananas are also a Superfood for your heart, providing an excellent source of vitamin B6 and a good source of potassium, fiber, and vitamin C - nutrients that help promote heart health. Banana consumption has also been linked to lower risk of leukemia and colorectal and kidney cancer. In fact, a study published in Nutrition and Cancer found that those who consumed bananas three or more times per week had a 72% lower risk of colorectal cancer compared to those who consumed them less than one time per week. No wonder bananas are the leading fresh fruit sold in the United States and the second leading fruit crop in the world. So put a banana in your smoothie, on your cereal or in your lunchbox.

A 1/2 cup portion of cooked beans (approximately 60-90g) contains about 20-135 calories, depending on the variety: 114 calories for black beans, 105 for lima beans, 112 for kidney beans, 134 for garbanzo beans and 22 for green (snap) beans. Beans are naturally low in fat and 1/2 cup of beans provides 2-5 grams of dietary fiber and 2-11 grams of protein. Studies show that high dietary folate reduces risk of vascular disease and all beans supply differing amounts of folate. Healthful diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord defect. What's more, two to four cups a week of cooked beans of any variety can cut your cardiovascular disease, diabetes and cancer risk, according to a study at Michigan State University in East Lansing. With so many varieties to choose from - pinto, black, garbanzo, navy, kidney, white - beans should be a regular part of a healthy diet.

One-half cup of cooked beets (85g) has only 37 calories and provides a good source of folic acid and manganese. However, fresh cooked beets have over 2½ times the folate of canned beets. Beets also supply another heart-healthy compound, betacyanin, an antioxidant that can help keep LDL "bad" cholesterol from clogging the insides of your arteries. Steaming beets in their skins will help preserve their nutrients, and the jackets will slip off easily. For a delicious, unconventional way to enjoy beets, try this Beet Dip recipe.

Peppers are members of the nightshade family, which includes potatoes, tomatoes, and eggplant. Red, green and yellow peppers are all top sources of vitamin C, naturally fat-free, and contain an average of 30 calories per medium pepper (148g). Fresh red bell peppers have a higher antioxidant capacity than their cousins and higher amounts of vitamin C (providing over 450% of the Daily Value), vitamin B6, vitamin E, fiber, A and a variety of other antioxidant carotenoids. The unique combination of large amounts of vitamins A, C, and E make red bell peppers a Superfood for your skin and immune system.
In fajitas, a stir fry or barbecue kabob, bell peppers provide a colorful and nutritious treat.

Beta-carotene is an antioxidant phytonutrient that can be converted to vitamin A when digested and has many independent health benefits ranging from enhancing sun protection to promoting heart health. What's more, in a new Dutch study dietary intake of beta-carotene was found to reduce mortality from any cause - including cancer. But don't go reaching for the supplement shelf! Some research suggests beta-carotene supplements may increase the risk of lung cancer in people who have ever smoked. Even if you haven't smoked, you're better off turning to the produce aisle than the pharmacy section. The Lancet's large-scale review of 14 randomized trials found that antioxidant pills, like beta-carotene, increased overall mortality. Top dietary sources include sweet potatoes, butternut squash, carrots, red bell peppers, spinach, kale, and pumpkin.

Another term for biologically active flavonoids. (See Flavonoid)

Blackberries are a Superfood for your heart , with one-cup (144g) providing only 62 calories and an excellent source of both vitamin C and fiber (7 grams). Harvard and University of North Carolina researchers found that for each 10 grams of fruit fiber eaten per day, you may reduce the risk of coronary heart disease death by 30 percent. Blackberries are also an antioxidant Superfood, ranking 8th in total antioxidant capacity out of over 100 common foods, according to the USDA. This is important because antioxidants help reduce the buildup of LDL "bad" cholesterol on artery walls that can lead to the kind of blockages which cause heart attacks and strokes.

An excellent source of vitamin C, vitamin K, manganese and a good source of fiber - with just 80 calories a cup - bingeing on blueberries can boost your body's antioxidant defenses. In fact, blueberries are an antioxidant Superfood, ranking second in total antioxidant capacity (TAC) per serving out of over 100 common foods, according to the USDA. Overall, blueberries were the highest ranking fruit or vegetable tested. The potent antioxidants in blueberries, such as anthocyanins, also make them a Superfood for your brain. Tufts University has found that blueberries may slow and even reverse age-related brain decline. Blueberry bonus: Like their little red cousin, the cranberry, blueberries contain compounds that may help ward off urinary tract infections, according to researchers at the Rutgers Blueberry Cranberry Research Center in Chatsworth, N.J.

A Superfood famous for its disease fighting powers, broccoli contains phytonutrients such as sulforaphane and indole-3-carbinol, that may protect against prostate, bladder, colon, pancreatic, gastric, breast and other hormone-related cancers. A medium stalk of broccoli (148g) contains 45 calories and is an excellent source of vitamin C, folate, fiber, and vitamin K. This same portion provides a good source of potassium, vitamin A, vitamin B6, riboflavin, manganese, and phosphorous. In addition to many other bone healthy nutrients, broccoli contains one of the highest amounts of calcium among vegetables (7% of the Daily Value), making it a Superfood for your bones. Broccoli's potent combination of antioxidants and nutrients also make it an antioxidant Superfood and a Superfood for your heart.

Bromelain is a proteolytic (protein-digesting) enzyme that may effectively reduce inflammation and swelling. Several studies have shown bromelain may inhibit the growth of malignant cells in both lung and breast cancer and alleviate symptoms of asthma and osteoarthritis. In one British review, researchers looked at ten studies examining bromelain's effects on osteoarthritis of the knee and found significant relief of pain and swelling. As a proteolytic enzyme, research also shows bromelain acts as a "clean up agent," digesting dead cells to help injuries heal more smoothly. Pineapples are the only known food source of bromelain.

Brussels sprouts were first cultivated near Brussels, Belgium, in the 16^th century - hence the name. This healthy veggie was just one of the good things Thomas Jefferson introduced to the United States. One cup of boiled Brussels sprouts (156 g) contains only 56 calories and is an excellent source of folate and vitamins A, C and K.  This same portion provides a good source of fiber, iron, potassium, manganese, thiamin, vitamin B6, and offers a substantial quantity of the carotenoid antioxidant beta-carotene and lutein/zeaxanthin. Brussels sprouts also have an abundance of "indirect antioxidant" glucosinolates making them an antioxidant Superfood.

B vitamins help convert food to energy and promote healthy skin, hair, muscles and brain function. Top sources include mushrooms, legumes, oats, beans, and green leafy vegetables. However, vitamin B12 is only found in animal sources (e.g. clams, oysters, sardines, and salmon) or fortified products and is often lacking in a strict vegetarian diet, a cause for concern as vitamin B12 deficiency has been linked to heart disease and stroke.

A dieter's dream - one cup of cabbage has 25 calories - while providing an excellent source of vitamins C and K, and a bushel of antioxidants. In particular, green cabbage has the highest levels of two anti-cancer glucosinolates, which are converted upon consumption into compounds that may inhibit tumor growth. Research shows that one compound (allyl-isothiocyanate), disrupts the cell division of colon cancer, while the other compound (indole-3-carbinol) may lower the risk of developing estrogen-related cancers, such as breast and ovarian cancer. Yet a third compound released with cabbage consumption could inhibit the growth of human prostate cancer cells, according to research from the University of California at Berkeley. In addition to potent anti-cancer activity, the large quantity of glucosinolates stimulate the body's own natural antioxidant systems, making cabbage an antioxidant Superfood.

Calcium is the most abundant mineral in the human body. More than 99% of total body calcium is stored in the teeth and bones, the remaining 1% is found throughout the blood, muscle and the fluid between cells. In addition to promoting strong bones and teeth, calcium plays an important role in the constriction and relaxation of blood vessels, nerve impulse transmission, muscle contraction and the secretion of hormones such as insulin. A lack of dietary calcium causes the body to leach the calcium it needs from the bones and can lead to osteoporosis. Some of the best sources of calcium include non-fat yogurt, soy, collard greens, kale, and arugula. Foods high in oxalates, such as spinach and rhubarb, may contain calcium, but it can not be used by the body.

With nearly 100% of your daily vitamin C needs - plus more beta-carotene than any other melon - cantaloupe comes out on top as a Superfood for your skin and immune system. Of course, cantaloupe is also a staple for savvy dieters - with only 46 calories per 1/4 melon.

Carbohydrates provide your body with energy in the form of glucose (blood sugar). Classified as simple or complex, simple carbohydrates include fructose (fruits), lactose (dairy) and sucrose (table sugar) while complex carbohydrates include starch and fiber. Complex carbohydrates are digested slower than simple carbohydrates and therefore provide a more sustained energy source that does not send insulin levels soaring (high insulin may lead to diabetes). Sources of complex carbohydrates include whole grain breads and starchy vegetables. For most people, between 40 and 60% of total calories should come from carbohydrates, preferably from minimally processed foods including both complex carbohydrates and naturally-occurring simple sugars.

Carotenoids are a large class of natural plant pigments responsible for the red color of tomatoes, orange color of carrots, and yellow color of squash. They are also found in green leafy vegetables but their colors are masked by green chlorophyll. Over 500 compounds comprise this family including lycopene, lutein, zeaxanthin, and alpha- and beta-carotene, among others. These phytochemicals have strong antioxidant properties and are reported to reduce the risk of age-related macular degeneration and possibly some types of cancer. Top sources of carotenoids include spinach, kale, butternut squash, pumpkin, red bell peppers, carrots, tomatoes, cantaloupe and sweet potatoes.

One medium carrot (78g) has 35 calories and provides more than twice the Daily Value of vitamin A. Studies show vitamin A helps the eye to adapt from bright light to darkness, while carotenoids seem to lower the risk of age-related macular degeneration (AMD), making carrots a Superfood for your eyes. Beta-carotene also promotes healthy skin, hardy immune function and may prevent cancer both by neutralizing free radicals and by promoting communication between cells. Another carrot compound, falcarinol, reduced the risk of developing cancerous tumors in rats by a third, according to British and Danish researchers. Though raw carrots make a healthy and tasty snack, they're more nutritious when they're cooked. Cooking carrots until slightly tender helps the body absorb the carotenoids more effectively and also brings out their sweetness.

A serving (1/6 medium head, 99g) of cauliflower contains only 25 calories and provides an excellent source of vitamin C and vitamin K, as well as a good source of folate and vitamin B6. Italian researchers found cauliflower compounds suppressed breast cancer cell growth and may even promote cancer cell death. While this study did not mention any specific compounds, many previous studies have highlighted the role of indole-3-carbinol, abundant in cauliflower and other cruciferous vegetables. Cauliflower also contains glucosinolates, which trigger your body's own natural antioxidant systems, making it an antioxidant Superfood.

A dieter's standby, celery is often dismissed as a nutrition nonentity. But it turns out two medium-sized stalks (110g) of celery provide an excellent source of vitamin K (a chief nutrient for bone health) and a good source of vitamin C (promotes collagen formation), folate (for heart health and lower risk of birth defects) and potassium (helps maintain healthy blood pressure levels) - all for just 20 calories. Celery is also loaded with phytonutrients such as quercetin (promotes prostate and brain health) and 3-n-butyl phthalide (helps lower blood pressure levels). A new study from Case Western Reserve University found that another celery phytonutrient, apigenin, may slow prostate tumor growth.

One cup (21 cherries) contains about 90 calories and is a good source of both vitamin C and fiber. Several studies have also linked cherry consumption with the alleviation of inflammation, arthritic pain and gout, making them a Superfood for your joints. One study from researchers at the US Agricultural Research Service found that five hours after the consumption of about 45 Bing sweet cherries, women's plasma urate levels (which accumulates in joints during a gout attack - commonly in the toes - and cause pain) decreased by approximately 15%. The study also revealed a drop in two key markers of inflammation - nitric oxide and C-reactive protein.

A sacred herb? Evidence suggests that chicory may have been one of the bitter herbs consumed during the Jewish Passover. It's also one of nature's most potent Superfoods with ½-cup (90g) of raw chicory having only 21 calories and providing an excellent source of vitamin K, A, vitamin C and folate. This same serving provides a good source of fiber, potassium, manganese, copper, pantothenic acid, and vitamin E. In addition, chicory provides one of the best sources of beta-carotene and lutein/zeaxanthin making it a Superfood for your eyes.

An essential ingredient in a variety of spicy, ethnic dishes, chili peppers are eaten on a daily basis by at least one-quarter of the world's adult population. They come in many varieties and range in heat levels, from the milder poblano pepper to the extremely hot habañero. One hot green chili pepper (45g) has only 18 calories and more than the Daily Value of vitamin C. Capsaicin, the major pungent and irritating ingredient of hot chili peppers, is also known to contain antioxidant properties. Many healing properties have been attributed to the chili pepper, among these are beliefs that it may kill bacteria, stimulate circulation, clear congestion, prevent ulcers, aid digestion, alleviate the pain of shingles, and may even protect against cancer, though more research is needed to confirm these benefits.

With only 8 calories per 1/4 cup (25g), chives provide an excellent source of vitamin A, vitamin C and vitamin K. Chives are the smallest member of the onion family and provide health benefits through their sulfur containing phytonutrients. According to researchers with the National Cancer Institute, chives and other allium-containing vegetables (e.g., onions, scallions, garlic) may reduce the risk of prostate cancer by 50 percent.

Cholesterol is a fat-like substance found only in animal based foods. Plant-based foods, like fruits and vegetables, do not contain cholesterol. Cholesterol is necessary for many essential functions in the body including cell membrane formation, but it is not an essential nutrient because our livers can make virtually all the cholesterol needed. It is the cholesterol circulating in the blood "serum cholesterol" that is so often discussed and measured because too much can increase the risk of developing atherosclerosis - clogged arteries that can lead to heart attack and stroke. While dietary fats can have a significant effect on blood cholesterol levels, there does not seem to be a simple relationship between dietary cholesterol and blood cholesterol. However, since dietary cholesterol may have a significant impact on some people's blood cholesterol levels, the Dietary Guidelines for Americans recommends keeping cholesterol consumption to less than 300mg per day.

Cilantro has lacy green leaves with a pungent, juniper-like spicy flavor that has made it a popular herb worldwide. Just ¼ cup (4g) of fresh cilantro has only 1 calorie and is a good source of vitamin K. While not usually eaten in large quantities, it deserves to be because on a gram-per-gram basis cilantro is loaded with beta-carotene and lutein/zeaxanthin. Another reason to eat cilantro is that Indian researchers found that the herb reduced cholesterol and triglyceride levels in an animal study.

In the American South, collards are a traditional accompaniment to mealtime, earning the moniker "mess o' greens." Collard greens are plain-leafed members of the cabbage family, closely related to kale. In flavor, they resemble a cross between cabbage and kale and are considered one of the milder greens. One-half cup of cooked collards (95g) has only 25 calories and provides an excellent source of vitamin K, A, vitamin C, folate and manganese. The same serving provides a good source of fiber and calcium. This potent combination of nutrients makes collards a Superfood several times over, making the grade as a Superfood for your skin, bones and immunity. In addition, collards are loaded with beta-carotene and lutein/zeaxanthin making them a Superfood for your eyes. Like other cruciferous vegetables these greens also supply glucosinolates.

Coconut is the fruit of the coconut palm. Roughly oval, the fruit has several layers: a smooth outer covering; a fibrous husk; a hard, brittle, dark-brown, hairy shell with three indented "eyes" at one end; a thin brown skin; the edible fleshy white coconut meat inside this skin; and the clear coconut "milk" at the center. Coconuts sold in the U.S. almost always have the outer two layers removed. Though delicious, coconut should be eaten sparingly because one cup of shredded, raw coconut meat (80g) has 283 calories and 27g of fat, mostly saturated. However, some research shows that the saturated fats in coconut may not be nearly as harmful as those derived from animal products. Coconuts also have good qualities as well. This same serving provides an excellent source of manganese and fiber as well as a good source of copper, iron and selenium.

Though the nutritive benefits of corn are sometimes outweighed by the unhealthy fat and additives used to turn it into starchy snacks and sweeteners, in its unprocessed form, kernels from one medium ear (90g) provide a good source of vitamin C, thiamin, and folate. The phytonutrient zeaxanthin supplies corn's yellow color and helps maintain eye health. According to USDA researchers, zeaxanthin intake may also reduce the risk of certain types of cancer, especially lung and breast cancers. One medium ear of corn contains about 77 calories.

Cranberries are one of only three fruits native to North America (the other two are blueberries and Concord grapes). A 1/2-cup portion of cranberries (55g) contains 25 calories and is a good source of manganese, vitamin C, and fiber. According to the USDA , cranberries rank 6th in total antioxidant capacity out of over 100 common foods, making them an antioxidant Superfood. In addition to its high levels of heart-healthy nutrients and antioxidants, studies have shown cranberries may boost HDL "good" cholesterol levels, making them a Superfood for your heart. Finally,Tufts University reports that proanthocyanidins in cranberries may help prevent (not treat) urinary tract infections by inhibiting bacteria from adhering to the bladder walls and urinary tract.

At only 15 calories per 1/3 of a medium cucumber (99g), they provide a great low-calorie snack, are fat and sodium-free, and are an excellent source of vitamin K, a nutrient needed for blood clotting and bone health. Ever wonder where the saying "cool as a cucumber" came from? The exceptionally high water content (greater than 95%) causes the inside of a cucumber to measure up to 20 degrees cooler than the outside temperature. To botanists, cucumbers are fruits because they grow from the mature ovary of a plant.

Vitamin C is a potent antioxidants that promotes skin health by encouraging skin cell turnover and supporting the formation of collagen - the connective tissues that give your skin its elasticity and youthful fullness. Vitamin C also supports the immune system by enhancing white blood cell function and may also lower the severity and duration of colds by reducing free radicals and levels of histamine - a chemical responsible for congestion and stuffiness. Research shows vitamin C may promote bone health and enhance the body's absorption of iron as well. Top sources include red/yellow bell peppers, kiwi, oranges, broccoli, papaya, and strawberries. While one serving of all of these foods provides well over 100% of the Daily Value of vitamin C, a recent report from the U.S. Department of Agriculture (USDA) found that about 40% of American adults do not get enough of this nutrient.

Also known as Japanese or Oriental radish, this vegetable looks like a large albino carrot. A 1/2 cup serving of raw daikon (74g) contains less than 20 calories and is an excellent source of vitamin C, providing a whopping 1/3 of the Daily Value. The daikon can be eaten raw or cooked. Shred raw daikon into a salad for added crunch or have it cooked in a healthy vegetable stir-fry.

While dates come in many different varieties, the most commonly consumed in the United States is the "deglet noor" date. Five of those dates contain (42g) contain 117 calories and provide a good source of fiber, containing over three grams. Dates are sold fresh, dried or cured.

Vitamin D plays a critical role in maintaining healthy skin, eyes, teeth and bones. The nutrient is unique in that our skin can create it from exposure to the sun. Since we need vitamin D to utilize calcium, low levels of the nutrient may lead to increased fracture risk and dental decay. Among those 50 and older, those with lowest vitamin D levels were found to have at least 25% more tooth loss. Researchers around the world are finding that vitamin D deficiency may contribute to other ailments, including colon and prostate cancer, multiple sclerosis, hypertension and diabetes. Top sources include oysters, button mushrooms, sardines, fortified non-fat milk, and sunshine.

One cup of cooked eggplant (99g) contains only 35 calories and serves as a good source of fiber. The Agricultural Research Service of the USDA reports that eggplants have a high content of phenolic antioxidants. Predominant among these was chlorogenic acid, which research suggests may block the formation of carcinogenic nitrosamines and reduce the risk of some types of cancer, such as liver and colon cancers.

Vitamin E, a nutrient comprised of eight different forms (alpha- and gamma-tocopherol being the most common), is a potent antioxidants that may slow the effects of aging and help bolster the immune system (shields immune cells from free radicals and may boost the production of bacteria-busting white blood cells). A recent report from the U.S. Department of Agriculture (USDA) found that about 90% of adult American men and 97% of adult women do not get enough of this nutrient. But don't go reaching for the supplement shelf! The Lancet's large-scale review found that antioxidant pills, like vitamin E, increased overall mortality. Another report found vitamin E pills actually increased LDL 'bad" cholesterol in animal studies.Top dietary sources include almonds, sunflower seeds, red bell peppers, butternut squash, and dark green leafy vegetables.