When people begin talking about their diets and nutrition, their first remarks usually turn out to be what foods are "bad" for you and what you should not eat.

Although we are reminded there are no "bad" foods (I could suggest a few that come awfully close, like chocolate-covered doughnuts), only bad diets, it is much easier, fortunately, to identify the foods that are the indisputable winners.

Environmental Nutrition recently reviewed research related to nutrition and health and came up with an impressive list of the top 15 super foods---packed with vitamins, minerals, fiber, antioxidants and other protective photochemicals that may help protect your heart, keep cancer cells in check, strengthen bones, save eyes from sight-robbing diseases, enhance mood and mind, and perhaps even help battle the bulge.

Below are their picks and highlights of what makes them so powerful. Remember to include them in your diet often, but not to the exclusion of other healthful runners-up.

• Avocados. Rich in good-for-you monounsaturated fats, this delicious food also contains cholesterol-lowering beta–sitosterol and cancer-protective glutathione, along with vitamins E, folate, vitamin B6 and fiber. Interestingly, they contain more blood-pressure-lowering potassium than bananas, but remember, they also have more calories (about 300 each).

• Blueberries. These are little blue powerhouses of antioxidants, thanks to anthocyanins. They are not too shabby in fiber content either, with nearly four grams of fiber per cup plus a good amount of vitamin C. Blueberries also contain cancer-protective ellagic acid plus tannins that help prevent urinary tract infections. Their additional benefits may boost brain health and vision.
• Brazil Nuts. These are super sources of selenium--a promising anti-cancer trace mineral that may prompt cancer cells to self-destruct, promote DNA repair and boost immunity. Know that a little goes a long way--only two nuts contain enough selenium (about 200 micrograms) to perhaps reduce prostate, colon and lung cancers.
• Broccoli. You had to know this would be a winner! Thanks to the sulforaphane and indole-3-carbinol—both potent anticancer substances that modify natural estrogens into less damaging forms and increase enzyme activity to defuse carcinogens—it is one of the most nutritious foods studied. Try to consume it or one of its cruciferous cousins--bok choy, Brussels sprouts, cauliflower and cabbage--three times a week.
• Butternut Squash. One of my new "most favorite" vegetables! This fruit (yes, fruit) is an excellent source of the antioxidant beta-carotene. Surprisingly, it is also an overlooked source of bone-building calcium.
• Edamame. Maybe this is a new one to you. Edamame are actually green soybeans, and soy protein lowers low-density lipoproteins ("bad" LDL cholesterol) and may, suggests new research, protect against colon cancer. Soy isoflavones may hinder hormone-dependent cancers (breast, prostate) and strengthen bones. Limit servings, however, if you've already been diagnosed with breast cancer.
• Flaxseed. Gaining in respect and significance is this tiny nutty-flavored seed from the flax plant. It is a rich source of omega-3 fatty acids and lignans, which may block hormone-related cancers. Also high in protein and fiber—one-third of which is cholesterol-lowering soluble fiber—sprinkle one to two tablespoons of ground flaxseed into yogurt, cereals, salads, soups and batters.
• Kale. This leafy green scores the highest among vegetables in antioxidants with lutein and zeaxanthin contributing the most. These carotenoids guard against free radicals that contribute to age-related eye diseases.
• Kiwifruit. Did you know this fruit was named after New Zealand's flightless kiwi bird? Rutgers University determined that of the 27 most commonly eaten fruits, the kiwi was the most nutrient dense. Two medium kiwi have more potassium than a banana and twice the vitamin C and fiber of a small orange, plus some folate, magnesium, vitamin E, copper and lutein. Wow!
• Lentils. These colorful legumes offer a bonanza of heart-protective nutrients including folate and fiber. Their protein and iron content make them a reasonable option for a meat alternative.
• Onions. Pungent sulfur compounds found in onions (and in garlic) thin blood and lower blood pressure. They also contain the antioxidant/flavonoid quercetin that helps prevent oxidation of bad LDL cholesterol and defends against cancer and cataracts.
• Quinoa (KEEN-wah). Discover this grain (technically a seed) that was once the staple of the Incas. It is known by its high-quality protein and high fiber content. Other nutrients found in significant amounts include magnesium, potassium zinc, vitamin E, riboflavin and copper.
• Sardines. Granted, these tiny fish do not have the charm of salmon. They do have, however, exceptional amounts of omega-3 fatty acids and lower amounts of mercury, making them safe to eat several times a week. The fish oils have been demonstrated to decrease blood clotting, prevent heart arrhythmias and combat inflammation.
• Tomatoes. Include tomato sauce-based foods (yes, catsup and pizza occasionally) that are loaded with the antioxidant/carotenoid lycopene—thought to protect against several cancers (especially prostate), heart disease, and possibly bone loss.
• Yogurt. Even though you may not live to 120 as some commercials playfully claim, yogurt does have confirmed health benefits. As an excellent source of protein and calcium, it also contributes friendly bacteria called "probiotics" that promote good digestion and boost immunity.
• Runners-up: Apples, asparagus, bananas, beans (all types), beets (and beet greens), cantaloupe, carrots, cranberries, garlic, grapes, nuts (all, e.g. almonds, walnuts), mushrooms (shitake, enoki, reishi), oats and oatmeal, olives and olive oil, oranges and orange juice, pears, peppers (bell and chili), pomegranates, spinach, strawberries, sweet potatoes, tea (white, green, oolong and black)

Wilshire member Clauda Barner, Ph.D., is a registered dietician and retired professor in the discipline. The source of this information is Environmental Nutrition, April 2004, volume 27 number 4.