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Dr. Bowden, author of “The 150 Healthiest

Foods on Earth,” to update his list with some

favorite foods that are easy to find but don’t

always find their way into our shopping carts.

Here’s his advice.
1. Beets: Think of beets as red spinach, Dr.

Bowden said, because they are a rich source of

folate as well as natural red pigments that may

be cancer fighters.
How to eat: Fresh, raw and grated to make a

salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like

sulforaphane, a chemical said to boost cancer-

fighting enzymes.
How to eat: Asian-style slaw or as a crunchy

topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable

packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
4. Cinnamon: May help control blood sugar

and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood

pressure and loaded with antioxidants.
How to eat: Just drink it.
6. Dried plums: Okay, so they are really

prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part

of the pumpkin and packed with magnesium; high

levels of the mineral are associated with lower

risk for early death.
How to eat: Roasted as a snack, or sprinkled on

salad.
8. Sardines: Dr. Bowden calls them “health

food in a can.” They are high in omega-3’s,

contain virtually no mercury and are loaded with

calcium. They also contain iron, magnesium,

phosphorus, potassium, zinc, copper and manganese

as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or

sardine oil. Eat plain, mixed with salad, on

toast, or mashed with dijon mustard and onions as

a spread.
9. Turmeric: The “superstar of spices,” it

may have anti-inflammatory and anti-cancer

properties.
How to eat: Mix with scrambled eggs or in any

vegetable dish.
10. Frozen blueberries: Even though freezing

can degrade some of the nutrients in fruits and

vegetables, frozen blueberries are available

year-round and don’t spoil; associated with

better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy

milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable

that is high in fiber and immune-stimulating

vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon

and nutmeg.