Practical foods to eat for good health

1. Blueberries : Why you should eat more: Blueberries are packed with antioxidants, which help protect the body from disease; they are high in potassium, fiber and vitamin C, all for about 80 calories a cup.

2. Quinoa : What it is: It looks and cooks like a grain, but it's actually the seed from a leafy plant closely related to spinach. Why you should eat more: Quinoa is a good source of complete protein than the foods it can stand in for, like rice.

3. Seaweed : What it is: More seaweed eaten in this country is nori, best known as those dried, dark-green sheets used in sushi rolls.

4. Walnuts : Why you should eat more: Unlike other nuts, walnuts are high in omega-3 fatty acids, the kind related with fish like salmon and sardines.

5. Kefir : What it is: A fermented dairy product drink, it is a kind of cross between buttermilk and yogurt. Once available only in health-food stores, it's in many mainstream grocers, often near the soy milk.

6. Apples : Why you should eat more: They're not flashy, but the often-overlooked apple is high in fiber (4-5 grams per apple) and lower in sugar content on the glycemic index than fruits such as grapes or bananas, so they'll hang around in your stomach a while longer, making you think full longer.

7. Chiles : Why you should eat more: The capsaicin in chiles, which makes them hot, also is believed to have a thermogenic effect - some studies have suggested eating them can raise your metabolism rate and help burn calories. A bonus: Chiles adds a ton of flavor for little caloric cost.
8. Lentils : Why you should eat more: A good, low-cost source of protein popular in world cuisines, particularly Middle Eastern and Indian, lentils also provide high levels of folic acid.

9. Eggs : Why you should eat more: Eggs have had a firm time shaking that bad reputation they got in the ‘80s, when cholesterol was a buzzkill. Eggs are also considered an anti-inflammatory food, meaning they can assist reduce bodily inflammation thought to lead to chronic disease including stroke, heart disease and diabetes.

10. Romaine lettuce : Why you should eat more: All greens are good for you, and the darker the better. They are natural antioxidants and provide a plethora of minerals and vitamins, especially vitamins A, K, C and foliate.