The 12 Best Foods in Your Grocery Store

.

There are thousands of options at every grocery store — and no matter what the label might suggest — the majority of them do more harm than good. We know your life is busy, so to save you time we’ve selected the 20 best foods that help you fight fat, build muscle, and prevent disease. Build your diet around these options, and you’ll take a big step towards living a healthier life.

Whether you’re tossing them into a salad or eating them by the handful — these nuts are an excellent source of monounsaturated fat. They’re also considered an excellent source of protein, vitamins (such as thiamin, riboflavin, and E) and minerals (think: copper, iron, and zinc). And the benefits don’t stop there. According to study published in the British Journal of Nutrition, almond consumption lowers cholestero

Not only is this vegetable packed with anti-inflammatory nutrients, it contains high levels of folic acid — which can assist in the regulation of your moods by releasing a neurotransmitter called "serotonin" into your system. But if the feel good powers of asparagus aren’t enough to sway you, maybe its anti-cancer benefits will. Research published in the international journal Cancer Letters suggests that the consumption of asparagus may halt the formation of cancerous tumors.

Theses super fruits are packed with heart-healthy monounsaturated fats, and are excellent carriers for the fat-soluble vitamins A, D, E and K. Research has not only linked avocado consumption to improved cardiovascular health and blood sugar regulation, but a 2009 study published in the journal Nutrition and Cancer suggests that avocados have anti-cancer benefits (specifically in the prevention of cancers of the mouth, skin and pr

Whether you’re eating black berries loaded with antioxidants that improve brain functioning, or blueberries packed with vision-protecting vitamin C, it’s hard to go wrong by adding one of these super foods to your diet. But if the high vitamin and antioxidant intake isn’t appealing enough, recent research published in the Journal of Medicinal Food found that berries (specifically strawberries, raspberries and blueberries) have properties that can help lower your risk of breast and cervical cancer.

In terms of conventional nutrients, peppers are packed with antioxidants (specifically vitamins A, C, and E). And according to research from the University of Illinois, consuming bell peppers can assist the body in neutralizing free radicals, reducing your risk of disease.

Nutrient-packed and cheap? That’s the one-two punch offered by these legumes. In fact, according to research from the University of Guelph in Ontario, black beans have similar hearth healthy, cancer-preventing compounds typically found in berries, tea, and red wine. What’s more, you’ll receive a beneficial protein-fiber combination each serving.

This cruciferous vegetable is not only high in vitamins C and K, it’s stacked with the phytochemical indoles and sulforaphane, which many consider to be anti-cancer nutrients. But the benefits of broccoli aren’t limited to cancer. Research in the Journal of Agricultural and Food Chemistry found that broccoli has the potential for protecting the cardiovascular system.

This cruciferous vegetable is packed with essential nutrients for your body (think: vitamins A, B6, C, E and K) as well as selenium, a mineral that helps the body battle free radicals. Numerous studies have also pointed to its potential for preventing cancer of the bladder, breast, colon and lung.

This winter squash is low in calories and high in vitamin C. But more importantly, it’s loaded with beta-carotene and beta-cryptoxanthin. That might be a mouthful, but according to research published in Cancer Epidemiology, Biomarkers and Prevention, those who consume foods rich in beta-cryptoxanthin have a lower risk of developing lung cancer.

Boneless, skinless chicken breast is a timeless classic. Not only is it an excellent source of lean protein, but it’s a terrific source of coenzyme Q10, which essential for skin cell turnover. Its protein is composed of 18 amino acids and contains no carbohydrates, making it the perfect muscle food.

.

Eggs

Consider this near the top of the list for ultimate super foods. After all, what else can brag about being low in price, high in protein and available year round. Studies have linked the consumption of eggs with increased brain health, decreased inflammation, as well as improved cardiovascular heath. In fact, research from The American Journal of Clinical Nutrition links the consumption of eggs to improvement in cholesterol levels, which also helps your cardiovascular heath

.

Flaxseed

Whether you’re sprinkling it onto your cereal or blending it into your smoothie, this powerful plant can provide an abundant source of fiber, magnesium and calcium. These seeds also contain extremely high levels of lignans (which is an abundance of micronutrients and omega-3 fatty acids) and have been linked to the prevention of numerous health problems. In fact, according to a study published in the Archives of Internal Medicine, flaxseed, due to its high fiber content, can help prevent heart disease.