Can a chocolate bar help you live longer? According to the British Medical Journal, if the chocolate is dark, and, better still, packed with healthy almonds, it can contribute to a robust diet rich in antioxidants that can lower your risk of heart disease by over 70 percent, and may just add about six years to your life.

But chocolate and almonds are just the beginning. We consulted our NaturalPath.com nutrition experts and picked our top twelve favorite dietary Superfoods.

What are the Superfoods, #1: Chocolate (Dark and Raw)

Mmmmm….chocolate. Your mouth will water and your heart will melt from the antioxidant flavonoids, which fight heart disease and cancer. A small serving daily can improve your cholesterol ratio and prevent cancer - particularly colon cancer.

Raw chocolate is one of the most powerful sources of magnesium on the planet. Not only does magnesium help with alertness and activity, it also helps with the blues. Raw chocolate also contains tryptophan--an essential amino acid--which helps naturally produce serotonin in your body. This is great news for those who need an emotional boost.

What are the Superfoods, #2: Berries (blueberries, cranberries, raspberries, blackberries, strawberries)

The antioxidants are just falling off the vine here, and each sweet morsel contains off-the-charts amounts of potassium, vitamin C, and fiber. No other food contains such an ample supply of phytochemicals, substances that plants create to protect against bacteria, viruses and other environmental threats.

What are the Superfoods, #3: Maca

Maca is a Peruvian root powder that is used to increase strength and vitality. It contains lots of healthy minerals such as iron, magnesium, calcium, potassium, and iodine.

The Peruvians and many others claim, Maca can help fight depression, help with anemia and improve overall memory and vitality. And it's also reportedly a libido stimulant. Maca powder is best taken mixed with warm water in a tea or in a smoothy - temper it with honey (see below) or other natural sweeteners such as stevia.

What are the Superfoods, #4: Raw Honey

We're not talking about the honey in the little bear. I'm talking unprocessed, raw honey which contains enzymes, phytonutrients, resins and propolis--bee glue. This unique combination of properties makes it versatile not only as a food, but as an anti-bacterial agent.

As a food, raw honey can raise antioxidant levels in the body, restore muscle glycogen after a workout and help lower cholesterol and the risk of certain cancers.

What are the Superfoods, #5: Spirulina

Don't be frightened by Spirulina which is an algae that has high vegetable protein content and contains lots of B-12 vitamins and Gamma Linolenic Acid (GLA).

GLA and Vitamin B-12 are connected to mood, memory and general energy vitality. Many people believe that low B-12 levels for long periods of time is actually the cause of "old age" symptoms--fatigue, memory loss, confusion, etc.

You can sprinkle it on your salads, add it to a smoothie, sauces or soups.

What are the Superfoods, #6: Sea Vegetables (Seaweed)

Sea vegetables are grown in an environment replete with minerals that our body needs for optimal health.

This makes sea vegetables are one of the most nutrient dense foods on the planet. In fact, compared to "land" vegetables -- seaweed is one of the best vegetable sources of calcium, which is helps muscle and bone development, strength and growth.

So the thought of eating seaweed doesn't wet your appetite? Well you'd be suprised, even if you're not an Asian food lover. Your health food store will have different seaweed granules that you can use as a salt substitute and we doubt you'll know the difference.

What are the Superfoods, #7: Seeds ...

Seeds including pumpkin, hemp, flax, walnut and sunflower seeds top our seed list. The raw pumpkin seed is a great source of magnesium and tryptophan -- as well as protein, fat and other essential minerals. Other great seeds are walnut, hemp seed, flax seed and raw sunflower seeds. These all contain good fats and protein for optimal health.

What are the Superfoods, #8: Tea ...

Tea is a superfood for its antioxidants and cholesterol lowering benefits. Both black and green tea are rich in antixoxidants, but green tea has ECGC, a powerful antioxidant that may have special health benefits. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells. A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn’t.

What are the Superfoods, #9: Garlic

The Italian rose has a lot more than just pungent flavor. This bulb bursts with phytochemicals that fight cancer, inflammation, and infection. Numerous clinical trials have shown garlic to be good for your heart by lowering cholesterol and lowering blood pressure.

A natural infection-fighter, crushed fresh garlic kills dangerous bacteria, fungal organisms, and even the amoebas that cause dysentery.

What are the Superfoods, #10: Leafy Greens (like spinach, kale, bok choy, Swiss chard, arugula, romaine lettuce)

These jolly green giants of nutrition offer a lot: cancer-fighting phytochemicals, fiber, vitamin C, folic acid (the B vitamin that helps lower risk for heart disease, memory loss and birth defects), vitamin K (which helps build strong bones), and the minerals calcium, iron and potassium.

Need we go on? Greens like spinach are good sources of the phytochemical lutein, which lowers the risk for age-related vision loss to boot. Eat your greens!

What are the Superfoods, #11: Olive Oil.

Healthy monounsaturated fat abounds, as do antioxidant polyphenols. Those who eat the Mediterranean diet, rich in vegetables and olive oil and low in saturated fat, have fewer heart attacks. Olive oil also significantly reduces high blood pressure, protects against cancer, and may slow the development of breast tumors.

What are the Superfoods, #12: Wild Salmon

High in the omega-3 oils, wild salmon and its offshore relatives fight inflammation, regulate depression and other mood disorders, and reduce arthritis pain.

Other studies show that frequent consumption of wild salmon may even protect against Alzheimer's. Note that Sockeye salmon has the most vitamin B12 of all the salmon species, important for healthy nerves and blood cells.

---

Sources

• Franco OH, Bonneux L, de Laet C, et al: The Polymeal: a more natural, safer, and probably tastier (than the Polypill) strategy to reduce cardiovascular disease by more than 75%. BMJ. 2004 Dec 18;329(7480):1447-50.
• The food revolution, by John Robbins
• Feskanich D, Ziegler RG, et al: Prospective study of fruit and vegetable consumption and risk of lung cancer among men and women. J Natl Cancer Inst. 2000 Nov 15;92(22):1812-23.
• Silagy CA, Neil HA: A meta-analysis of the effect of garlic on blood pressure. J Hypertens. 1994 Apr;12(4):463-8.

Third Party Links (Articles, Videos and Reference)

• 35 Power Foods from the Cleveland Clinic's Heart & Vascular Institute
• USDA Dietary Guidelines for Americans, 2005: Food Groups to Encourage