10 unsung superfoods you should be eating

Kamut
Kamut increasingly is used as an alternative to regular wheat. It has 20 to 40 percent more protein and is higher in lipids, amino acids, vitamins and minerals. Substitute it for wheat berries or rice or mix with sauteed peppers and onions. For breakfast, mix a half-cup with diced apples, raisins, walnuts and a touch of cinnamon and honey.

Dandelion greens
Dandelion greens are low in calories and high in fiber. But a serving (1 cup) of these dark, leafy greens also has more vitamin A than a cup of cantaloupe and more calcium than spinach. They're also high in iron, other vitamins (including vitamin C), potassium and folate. They're somewhat bitter so try cooking them with something sweet—say a chicken or pasta dish with tomatoes—or adding nuts and dried fruit or saute with garlic and pepper.

Grapefruit
Grapefruit juice boasts more nutrients per calorie than 100 percent apple, grape, pineapple and prune juice. Each serving (1 cup of juice) gives you more than 100 percent of your daily recommended vitamin C, which helps neutralize free radicals that can damage cells and lead to infection, aging and disease.

Tempeh
Made from fermented soybeans, this Indonesian food may ease symptoms of menopause because it contains phytochemicals such as isoflavones and saponins. The soy protein and isoflavones also might reduce the risk of heart disease and some cancers. Slice and saute. Its nutty, mushroom flavor can be used in soups, salads and sandwiches.

Seaweed
Sea vegetables are rich in vitamins, minerals and trace elements. The kelp family (kombu, wakame and arame) is an excellent source of iodine and has about four times the iron of beef. Arame has more than 10 times the calcium as milk. Nori, the seaweed wrapped around sushi rolls, contains protein, calcium, iron, potassium and more vitamin A than carrots.

Avocados
Avocados have good, unsaturated fats which help with growth and development of the central nervous system and the brain. They're packed with nearly 20 vitamins, minerals and phytonutrients. It helps the body absorb more fat-soluble nutrients, such as alpha- and beta-carotene, as well as lutein, from other foods.

Dried plums (prunes)
High in antioxidants, they also have twice as much potassium as bananas; potassium can help keep blood pressure in check.

Chia seeds
Chia seeds are nutrient-dense whole grains with omega-3 fatty acids. Studies have shown they can level out blood sugar spikes. Use like flax seeds. Sprinkle chia seeds in oatmeal or cereal for breakfast, or add them to salads, smoothies or baked goods such as muffins or brownies.

Beets
Beets give us fiber, iron and vitamin C. Plus, they contain betacyanin, a powerful cancer-fighting agent that has been shown to help prevent colon cancer. They also contain antioxidants that have been shown to lower total cholesterol while increasing HDL (good) cholesterol.

Pumpkin
Though fresh pumpkin is available only in the fall and winter, canned products are just as healthful. A serving of pumpkin [1 cup] has nearly 3 grams of fiber, and is packed with beta carotene—an antioxidant that can help improve immune function and reduce the risk for cancer and heart disease. Cut fresh peeled pumpkin into chunks and roast with a bit of olive oil, salt and pepper. Or drop a generous scoop of canned pumpkin into plain pancake batter, or make a soup from canned pumpkin, chicken broth and fat-free half-and-half.