Your body is a beautiful and powerful thing, which is why it’s so important to feed it nutrient dense foods.

With so many labels claiming to be “low fat” or ”organic” it’s hard to know what we should add to our shopping cart and what we should avoid. The next time you venture into your favorite grocery store or farmers market, make sure these 10 amazing foods are on your list.

1. AVOCADOS

A study conducted at Ohio State University concluded that adding avocado to a salad increased the body’s ability to absorb carotenoids (this gives orange and yellow fruits their color). Carotenoids are found in plants and have been found to reduce the risk of heart disease.

2. CABBAGE

Cabbage is a proud member of the Brassica plant family; you may also know cabbage as a cruciferous vegetable. Cabbage is chock-full of cancer-fighting compounds including sinigrin, sulforaphane, and lupeol. These compounds have been found to potentially inhibit the growth of cancer-causing tumors. Cabbage may also help with weight loss since it’s high in fiber, which helps add bulk to stool.

3. QUINOA

Hey if it’s good enough for the Incas, it’s good enough for us! From the time the Incas discovered that quinoa was edible, they considered it to be as valuable as gold, believing it increased their warrior’s endurance. The Incas were definitely onto something. Quinoa is packed with protein, making it one of the most protein-rich foods.

Protein helps in countless aspects of development within the body from building bone and skin to creating hormones and enzymes. Suffer from migraine headaches? The magnesium found in quinoa may help to reduce your headache symptoms, as magnesium helps to relax blood vessels.

4. CAULIFLOWER

Cauliflower is another delicious and nutritious member of the cruciferous vegetable family. Some studies suggest that the sulforaphane found in cauliflower when paired with turmeric may help those suffering from prostate cancer. According to The National Cancer Institute, “Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach.”

Along with its potential cancer-reducing qualities, cauliflower may also boost your brains cognitive function. Cauliflower is very versatile and can easily be transformed into delicious meals, substituted for rice, or even garlic breadsticks by using shredded cauliflower instead of flour.

5. SWEET POTATOES

The beautiful orange color found in sweet potatoes is created by alpha and beta-carotene. The body then takes the alpha and beta-carotene and converts them into a form of Vitamin A. Vitamin A greatly benefits the body by supporting the eyes, immune system, and bones. Inside these little orange gems, you’ll also find antioxidants, which find cancer-causing free radicals and disposes of them.

Suffering from arthritis? Since sweet potatoes are full of beta-carotene, magnesium, zinc, and Vitamin-B complex, they may play a key role in managing pain caused by arthritis. Consider adding sweet potatoes to your diet, your eyesight will thank you.

6. BLUEBERRIES

These delicious little berries are good for you both inside and out. Blueberries contain a large number of antioxidants; which help to protect your body from free radicals. The antioxidants found in blueberries may help prevent signs of aging. That’s right, by adding blueberries to your diet you can help prevent fine lines, hair loss, age spots, dementia, and osteoporosis. On the inside blueberries help boost your immune system, helping prevent downtime caused by the common cold or flu.

7. CHIA SEEDS

Don’t let their small size fool you; they contain key vitamins and minerals. Inside chia seeds, you will find iron, calcium, magnesium, fiber, and iron. They are also a huge player in the world of omega-3 fatty acids.

Worried about cholesterol? Chia seeds and their omega-3 fatty acids go to work raising HDL (good cholesterol), which helps to protect you from stroke and heart attack. So don’t forget to incorporate these delicious little seeds into your meal plan.

8. KALE

This leafy green is a great way to add Vitamin K to your diet. Vitamin K may help reduce your chances of developing osteoporosis, as it aids in the development of bone density. Along with Vitamin K, kale has countless other nutrients, making it one of the most nutrient-dense foods. Check out these numbers:

In a single 2.4 ounce serving of raw kale your body receives

Vitamin K	684% of the RDA
Vitamin A	206% of the RDA
Vitamin C	134% of the RDA
Manganese	26% of the RDA
Copper	10% of the RDA
Calcium	9% of the RDA
Vitamin B6	9% of the RDA
Potassium	9% of the RDA
Magnesium	6% of the RDA

Wow! If you weren’t already adding kale to your grocery list, you will after this. Kale is extremely high in antioxidants. Antioxidants are important because they seek out and destroy free radicals that cause oxidative damage to the body. This is important because studies show that oxidative damage is a leading cause of diseases such as cancer.

9. GARLIC

A review in the American Journal of Clinical Nutrition noted that a daily diet high in garlic lowered rates of colorectal and ovarian cancers. A controlled trial found during a 12-week study, that garlic reduces the number of colds by nearly 63%. Garlic was also found to shorten the duration of the cold by about 70%, dropping the number of sick days from 5 down to about a day and a half.

Garlic can be a great health tool to use for cold and flu seasoning! Making it possible for you to enjoy your “sick” days a little bit more. Don’t worry, we won’t tell anyone.

10. FIGS

Looking for a rich source of potassium, skip the banana, grab some figs. Six figs have nearly double the potassium as one large banana. Potassium benefits more than just your muscles. Did you know that your brain works best when optimal potassium levels are maintained? Potassium also plays an important part in reducing stress. So add some figs on your next grocery list to help you relax after your shopping trip.

It’s not always easy to know what to buy at the grocery store, so take this list with you to easily add delicious nutrition to your shopping cart. This is a great starting point for building a healthy lifestyle that truly serves you.

Happy shopping!