Adding 11 Foods Can Boost Your Diet

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A healthy diet doesn't always mean avoiding things that taste good. An expert lists 11 foods you can add to your menus to improve your health.

Changing your diet for the better doesn't always mean cutting out certain foods. It can also mean adding in things that are good for you. Dr. Jonny Bowden, author of "The 150 Healthiest Foods on Earth," gave The New York Times a list of 11 great foods to add.

Beets are rich in folate, and when eaten raw in a salad have great antioxidant power, like red spinach, he said.

Cabbage, in a slaw or on burgers and sandwiches, can boost cancer-fighting enzymes.

The leafy Swiss chard can be chopped and sauteed to protect your eyes.

Cinnamon may help control blood sugar and cholesterol.

Pomegranate juice boosts antioxidants, Bowden said.

Prunes -- often sold as "dried plums" now -- can be eaten raw or wrapped in prosciutto and baked.

Pumpkin seeds, any time of year, provide magnesium, which may lower the risk of an early death. Pumpkin flesh can fill you up quickly with few calories and lots of fiber.

Sardines provided omega-3 fatty acids, like other fatty fish, as well as many other minerals.

The spice turmeric may fight inflammation. It can be sprinkled on any vegetables.

Blueberries may help memory and can be blended with yogurt or milk in a smoothie. You can buy frozen berries any time of year.

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Changing your diet for the better doesn't always mean cutting out certain foods. It can also mean adding in things that are good for you. Dr. Jonny Bowden, author of "The 150 Healthiest Foods on Earth," gave The New York Times a list of 11 great foods to add.

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